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American Stroke Foundation

WellnessSleep Hygiene for Survivors of Stroke

Sleep Hygiene for Survivors of Stroke

Sleep is an important factor in maintaining brain health, which means it is important to make sure you are taking steps to help improve the quality of sleep you are getting. This is especially true for survivors of stroke.

Introduction (0:00 - 1:18)

This video gives an overview of seven basic sleep hygiene guidelines, explains the reasoning behind them, and provides ideas for how you can incorporate some of these into your daily and nightly routine. Try to keep an open mind and identify at least one way you can change your sleep hygiene habits.

Be Consistent (1:19 - 4:04)

The first three guidelines are:

  1. Consistent sleep & wake times, even on weekends.
  2. Establish a bedtime routine.
  3. Use your bed for sleep, sickness, and sex only.

Pay Attention to What You’re Putting into Your Body (4:05 - 6:11)

  1. Pay attention to what you’re putting into your body! Avoid:
    • Caffeine within six hours of bedtime
    • Stimulants, such as nicotine and sugar, prior to bed
    • Alcohol late in the evening

Other Good Habits to Adopt (6:12 - 7:59)

The last three guidelines are:

  1. Exercise daily, just not within three hours of bedtime.
  2. Make sure you are taking your medication properly.
  3. Block blue light from electronics within three hours of bedtime.

Accessing Blue Light Filter Settings (8:00 - 9:33)

Many electronic devices have settings that enable the blue light filter to automatically turn on and off. You should be able to access them by entering the word “night” into the search bar in your device settings.

Wrap-Up & References (9:34 - 10:42)

Many, if not all, of the sleep hygiene habits discussed in this video come down to being consistent. It can be hard to change long-time habits, but quality sleep is vital to your well-being! Commit to taking even better care of yourself and find at least one way you will change your sleep hygiene habits for the better!

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