Concussions and Sleep: What Every Athlete Needs to Know

Jan 23, 2025 | Anxiety+Stress, Blog, Health, Insomnia, Sleep Apnea, Sleep Disorders, Sleep Tips, Sports

With the Winter X Games currently in full swing, fans are thrilled by the skill and daring of world-class athletes. But behind the spectacle lies a serious concern: the risk of concussions. While most people understand concussions can cause headaches and confusion, fewer realize how much they can disrupt sleep—a key component of recovery and overall health. Understanding how concussions affect sleep is crucial, not just for athletes but for anyone who has experienced a head injury.

How Concussions Affect Sleep

Between 30% and 70% of people who suffer a concussion report sleep problems (Mosti et al., 2016; Jaffee et al., 2015). These issues can take different forms:

  • Trouble Falling Asleep or Staying Asleep: Many people experience insomnia after a concussion. About one in three reports struggling to fall asleep or stay asleep through the night (Morse & Kothare, 2018).
  • Feeling Too Sleepy: In contrast, some people sleep more than usual or feel excessively tired during the day. This hypersomnia is more common in the early days after an injury (Bramley et al., 2017; Stevens et al., 2022).
  • Disrupted Sleep Patterns: Some report shifts in their internal body clocks, making it hard to maintain a regular sleep schedule. This condition, known as circadian rhythm disorder, affects around 36% of concussion sufferers (Ayalon et al., 2007).
  • Sleep Apnea: In some cases, concussions can trigger sleep apnea, a condition where breathing repeatedly stops and starts during sleep. This can further reduce sleep quality and increase daytime fatigue (Viola-Saltzman & Watson, 2012).

Why Sleep Problems Happen

Scientists are still figuring out exactly why concussions cause sleep issues, but they have some ideas:

  • Stress and Anxiety: It’s common for concussion sufferers to feel anxious or depressed, which can worsen sleep problems and slow down recovery (Chrisman et al., 2021).
  • Brain Signal Disruption: Concussions can interfere with the brain’s ability to regulate sleep and wake signals. This may explain why some people have trouble falling asleep while others feel constantly tired (Morse & Kothare, 2018; Jaffee et al., 2015).
  • Chemical Changes: After a concussion, the brain can experience changes in important chemicals like serotonin and melatonin, which help regulate sleep (Bramley et al., 2017; Gosselin et al., 2009).
  • Clock Misalignment: Damage to the parts of the brain that control circadian rhythms can lead to irregular sleep patterns, making it harder to sleep and wake at normal times (Kuo, Lu, & Chen, 2024).

Why Sleep Matters for Recovery

Getting good sleep is essential for healing after a concussion. Studies show that people who sleep poorly after a concussion take longer to recover. For example, a study of college athletes found that those with poor sleep quality took much longer to get back to normal compared to those who slept well (Hoffman et al., 2020). Another study found that teens with sleep issues were three to four times more likely to have a prolonged recovery (Bramley et al., 2017; Stevens et al., 2022).

In addition to slowing recovery, poor sleep can affect mood, memory, and physical performance. If left untreated, these sleep problems can lead to long-term complications like post-concussion syndrome, where symptoms persist for months or even years (Tang et al., 2022).

Ways to Improve Sleep After a Concussion

Treating sleep problems after a concussion involves different strategies, depending on the specific issue:

  1. Cognitive Behavioral Therapy for Insomnia (CBT-I): This type of therapy helps people change negative thoughts and behaviors around sleep. It’s been shown to improve sleep quality in people with post-concussion insomnia (Smith, Huang, & Manber, 2005; Stevens et al., 2022).
  2. Melatonin Supplements: Some studies suggest that melatonin can help regulate sleep and improve overall sleep quality in concussion patients, especially children and teens (Bramley et al., 2017).
  3. Light Therapy: Exposure to bright light at specific times can help reset the body’s internal clock, making it easier to fall asleep and wake up at consistent times (Ayalon et al., 2007).
  4. Good Sleep Habits: Simple changes like keeping a regular sleep schedule, avoiding caffeine late in the day, and creating a relaxing bedtime routine can make a big difference (Mosti et al., 2016; Jaffee et al., 2015).

Learn More

As the Winter X Games showcase incredible athletic feats, it’s important to remember the challenges many athletes face off the slopes. Sleep disturbances after concussions are a serious issue that can affect recovery, performance, and overall well-being. Whether you’re an athlete or not, knowing how to recognize and manage these sleep problems can make a big difference. Early intervention and proper care are key to a full recovery and a return to normal life.

Somnology is here to support your journey. Explore our website to discover how we can help you achieve better sleep.

Sources:

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