Brain Health After Brain Injury

Not getting enough sleep can affect your memory, thinking, energy levels, and mood. A chronic lack of sleep over many years can contribute to long-term problems with thinking and memory. Aim to get at least seven to eight hours of sleep each night. If you have difficulty falling or staying asleep, talk to your medical professional. If you have trouble sleeping through the night, you can also take certain steps to help improve your sleep, including:

• Avoiding eating large meals at night
• Limiting caffeine, especially in the afternoon and evening
• Keeping a consistent sleeping schedule, even on weekends
• Not taking naps during the day or limiting your nap to 20 minutes
• Limiting screen time for at least one hour before bedtime

Staying physically active after a brain injury is important and can look different for everyone. Movement can include activities like walking, rolling, stretching, or participating in adaptive exercise. For some people, activities like doing laundry, gardening, or light housework may also count as physical activity, anything that fits your abilities and helps you stay engaged. If you have concerns about starting or changing your activity level, especially if you experience challenges with mobility, balance, pain, or fatigue, talk with a medical professional to find options that are safe and right for you. Many organizations also offer adaptive sports and movement programs designed to meet a wide range of needs and abilities. Check out Move United and BlazeSports America to find adaptive sports.

Be sure to stay on top of regular check-ups with your medical professionals. Schedule a yearly check-up with your regular doctor or primary care provider, as this is important for monitoring your health and finding potential problems early. Your medical professional can also help you stay up to date on all of your vaccines. See our Where to Get Care and Support webpage if you need help finding a medical professional, or contact our National Brain Injury Information Center to learn about healthcare services and resources in your community.

Taking care of your health includes noticing the signs your body may use to communicate that something isn’t right. After a brain injury, this can sometimes be more challenging, and experiences may vary from person to person. Tracking your health at home can be a helpful way to notice patterns over time. Recording information in a way that works best for you—such as writing, voice notes, or digital tools—can also make it easier to share updates with your medical professional.

Some tools that may support you in monitoring your health include:

• A scale (if weight tracking is relevant to you)
• A thermometer
• A blood pressure cuff
• A glucose (blood sugar) monitor (if recommended)
• A health journal, diary, or voice recording tool
• A smartwatch, wearable device, or mobile app

You can choose the tools and methods that fit your needs, preferences, and access.

Maintaining a healthy diet goes a long way toward improving all aspects of your health, including brain health. Keep healthy snacks, such as fruit, vegetables, or nuts on hand. Drink plenty of water as well, to make sure you’re staying hydrated.

Alcohol and other recreational drugs can have a negative effect on your brain and can slow down or stop recovery after a brain injury. In addition to affecting thinking, alcohol can cause or increase mental health symptoms and may increase the risk of seizures as well as trigger seizures. People with brain injuries should also avoid smoking and taking medications that have not been recommended or prescribed by a medical professional.

Staying socially active is an important part of recovery after a brain injury. Spending time with others, like talking with friends, joining groups, or participating in community activities, can help improve how you think, feel, and connect with the world around you. Social activities can help you:

• Improve communication skills by practicing conversations and understanding social cues
• Build confidence in social situations and reduce anxiety
• Strengthen relationships with family, friends, and others
• Boost mood and mental health, helping reduce feelings of isolation, stress, or depression
• Support brain recovery by helping you relearn social and emotional skills over time

After a brain injury, social interactions may feel more difficult, but with practice and support, these skills can improve, even years later. Staying connected and engaged can lead to better overall quality of life and a stronger sense of belonging. View our support groups webpage to connect with others.

You can lower your chance of getting a brain injury by:

• Not driving distracted, or riding in a car with a distracted driver
• Not driving under the influence of drugs or alcohol, or riding in a car with a driver who is under the influence
• Wearing a helmet or appropriate headgear while riding a bicycle or motorcycle; playing a contact sport; using in-line skates or a skateboard; batting or running bases in baseball or softball; riding a horse; skiing; or snowboarding
• Taking steps to prevent falls, such as keeping objects off the stairs and floors, fixing loose handrails, and keeping rooms with good lighting.

Get more information and tips on preventing brain injuries.