Sleep is important for stroke recovery. However, many stroke survivors struggle with sleep problems, which can have an impact on physical and mental health.
Stroke researcher and sleep specialist, Melanie Fleming, shares some advice.
Common sleep problems
Insomnia
About a third of stroke survivors experience insomnia. This is when you can’t get enough sleep because you find it difficult to fall asleep, or you wake up in the night and can’t get back to sleep.
Sleep-disordered breathing (sleep apnoea)
Sleep apnoea is when your breathing stops and starts during sleep. It can be hard to tell if you have sleep apnoea, so ask someone to help you identify the symptoms including loud snoring, breathing stopping and starting, making gasping, snorting or choking noises. See your GP if you have symptoms.
Sleep cycle disruption
Some people find their sleep patterns change after a stroke, meaning they are unable to follow a set pattern for when to sleep and when to wake. It may feel like constant jetlag.
Tips for getting a good night’s rest
- Keep a regular sleep-wake schedule. Even after a poor night’s sleep, try to wake at your normal time as sleeping in can make it harder to fall asleep the next night. Try setting an alarm, or keeping a sleep diary to find a sleep pattern that works for you.
- If you have difficulties falling asleep at night and waking in the morning, then exposure to bright light in the morning might help. If you fall asleep earlier at night and wake too early in the morning, then light exposure in the evening may help.
- Get regular exercise.
- Try to relax before going to bed. Making a list of things you want to remember the next day can help ‘put them to bed’.
- Practice relaxation techniques during the day, such as breathing exercises. Try them at night if you’re struggling to sleep.
- Create a comfortable sleeping environment (dark, comfortable temperature).
- Try not to nap during the day as this reduces your body’s instinct to sleep properly at night. If you do need to nap, avoid napping late in the day and set an alarm to shorten the nap.
- Avoid television or devices (like smartphones) before bed because bright lights affect your ability to fall asleep.
I still need help
If you’ve tried these tips and you’re still struggling, talk to your GP. They may:
- Refer you for cognitive behavioural therapy (CBT) to help with insomnia.
- Give you a CPAP machine if you have sleep apnoea, which gently pumps air into a mask you wear while sleeping.
- Check your medication, offer other treatment options, or refer you to another health professional.
For more information
Contact our Stroke Helpline on 0303 3033 100.
Stroke News magazine
This article is featured in the spring 2024 edition of our magazine, Stroke News. Subscribe to our future editions available in print, on audio CD, or via email.