SLEEP

Utilizing sleep as a restorative cognitive mechanism.

During deep sleep, the brain's glymphatic system flushes harmful metabolic waste and toxic proteins that accumulate during the day. Sleep is necessary for memory consolidation because it strengthens important neural connections that are required for learning. It also plays a role in controlling hormones that are used for tissue repair and fighting inflammation. Without consistent, high-quality sleep, the brain is deprived of its most powerful tools for healing, which limits its ability to rehabilitate.

  • Quiet a Racing Mind

    Taking a melatonin supplement about an hour before bedtime can help quiet a racing mind and promote restful sleep. It is particularly helpful for those whose natural melatonin production may be disrupted.

  • Consistent Sleep Schedule

    Sticking to a regular bedtime and wake-up time, even on weekends, helps regulate the body’s internal 24-hour clock, or circadian rhythm. This consistency ensures the timely release of sleep-inducing hormones like melatonin, making it easier to fall asleep and wake up refreshed.

  • Optimal Sleep Environment

    A sleep-friendly environment is cool, dark, and quiet. Using blackout curtains, removing or covering electronic lights, reducing or eliminating blue light, and maintaining a bedroom temperature between 60-67°F (15-19°C) helps signal to the brain that it is time to rest. An organized and tidy bedroom can contribute to a calmer mind. Taking a few minutes before bed to put things away reduces visual clutter.

  • Bedtime Routine

    A calming pre-sleep ritual helps the mind transition from an active day to a state of rest. This includes limiting screen time to one or two hours before bed, taking a warm bath, gentle stretching, or journaling to release thoughts and worries. Avoiding heavy meals, caffeine, and alcohol before bed helps the brain enter the deep, restorative stages of sleep that are necessary for neurological rehabilitation. The blue light emitted from electronic devices can suppress melatonin production and interfere with sleep. Using a blue light filter that activates automatically at sunset can help mitigate this effect.