Sleep plays a major role in recovery after stroke. Your brain needs rest to heal, form new connections, and support the hard work you put into rehabilitation each day. But for many survivors, sleep becomes more difficult. You might fall asleep slowly, wake throughout the night, or feel tired even after a full night in bed.
If this sounds familiar, you are not alone. Sleep changes are extremely common after stroke, and there are many simple habits that can help.
This guide walks you through nine practical ways to fall asleep faster and improve sleep quality, so you can wake up feeling more steady, clear, and ready for the day.
Why Sleep Can Feel Different After Stroke
According to a 2023 systematic review, over 50% of all stroke survivors experience sleep problems. Stroke affects the brain’s ability to regulate sleep in several ways. Some survivors experience insomnia, light sleep, or frequent waking. Others notice changes in their natural sleep rhythms. You may also face physical discomfort, muscle tightness, anxiety, nighttime bathroom trips, or medication side effects that make sleep more challenging.
Understanding these changes can help you feel less frustrated and more prepared to try strategies that support better rest. The following tips are gentle, realistic approaches you can begin using today.
While they might seem like minor adjustments, even small changes can lead to meaningful improvements over time.
Let’s dive in!
1. Create a Consistent Sleep Schedule
Your brain benefits from structure, especially during recovery. Going to bed and waking up at the same time each day can help reset your internal clock, and tends to be better for your overall health. Even if you stay awake longer than you hoped, continue getting up at the same time. Over time, your body will begin to adjust.
Helpful ideas:
- Set a target bedtime and wake time
- Keep the schedule steady on weekends
- Dim the lights at the same time each evening
- Try relaxing activities before bed, such as light reading or calm music
Consistency signals to your brain that it is time to wind down, which supports both falling asleep faster and staying asleep longer.
2. Build a Relaxing Nighttime Routine
A predictable, calming routine before bed gives your brain a gentle cue that sleep is approaching. This is especially helpful if you often feel wired or alert at night.
Your routine can be simple:
- A warm shower
- Gentle stretching
- Light hand exercises
- Aromatherapy
- Listening to soft music
- Guided relaxation audio
Try to repeat the same steps each evening to reinforce the pattern. Over time, your brain will start connecting these activities with sleep which can help you fall asleep more easily.
3. Limit Screen Time Before Bed
Phones, tablets, and TVs give off bright light that can make your brain feel awake. Scrolling before bed can also stimulate your mind and make it harder to settle.
Reducing screen exposure also supports your body’s natural melatonin production. Melatonin is the hormone that helps regulate your sleep cycle, and bright light can interfere with its release. When you limit screens in the evening, your body has an easier time producing the melatonin it needs to help you fall asleep.
Try to stop using screens at least 30 minutes before bedtime. If you enjoy watching something at night, try switching to audio content instead, such as a podcast or audiobook. You can also lower the brightness or use nighttime display settings if you need to check your device briefly.
These small changes help your brain recognize that evening is a time for slowing down, not staying alert.
4. Keep Your Bedroom Cool and Comfortable
Your sleep environment matters more than most people realize. A room that is too warm, too bright, or too noisy can disrupt your sleep cycles which can make it harder to stay asleep in addition to affecting your overall sleep quality.
Try the following adjustments:
- Keep the room slightly cool. According to the Sleep Foundation, the ideal temperature for sleep is between 65-68°F.
- Use blackout curtains or a sleep mask if outside light bothers you
- Consider soft background noise like a fan or white noise machine
- Add extra pillows to support your arm or leg if movement is limited
- Choose comfortable bedding that feels good on your skin
If muscle tightness or spasticity makes it difficult to get comfortable, supportive pillows can help position your limbs in a way that reduces strain.
5. Manage Muscle Tension and Pain
Pain and muscle tightness are common reasons survivors struggle with sleep. Stretching, light movement, or gentle massage in the evening may help your body feel more at ease.
A few options include:
- Light arm and leg stretches
- Slow shoulder rolls
- Warm compresses on tight areas
- Breathing exercises to help muscles relax
- Using a therapy tool like FitMi if your therapist recommends it for gentle evening movement
If pain regularly interferes with your sleep, talk with your doctor or therapist. Sometimes a small adjustment to your routine, medication schedule, or positioning can make a big difference.
6. Be Mindful of Stimulants and Late Meals
What you eat and drink during the day can affect how easily you fall asleep at night. Caffeine, chocolate, certain teas, and heavy meals can keep your brain and digestive system active when you want to rest.
A few helpful guidelines:
- Avoid caffeine in the afternoon and evening
- Limit large meals within two hours of bedtime
- Choose light snacks if you are hungry at night
- Stay hydrated, but try not to drink a large amount right before bed
For some survivors, nighttime bathroom trips become more frequent. Managing fluid intake in the evening can help reduce disruptions without limiting your hydration during the day.
7. Try Relaxation Techniques Before Bed
Relaxation skills can help quiet your mind and prepare your body for rest. Many stroke survivors find these especially helpful when dealing with anxiety, worry, or overthinking at bedtime.
Here are simple techniques to try:
Guided Breathing
Inhale slowly through your nose for a count of four, hold briefly, then exhale through your mouth for a count of six. Repeat several times.
Progressive Muscle Relaxation
Start at your feet and gently tighten a muscle group for a few seconds before releasing it. Move upward through your body. This encourages physical and mental calm.
Mindfulness or Meditation
Listening to a guided meditation or focusing on your breath can help slow racing thoughts and settle your mind.
Visualization
Imagine a comforting or peaceful setting, such as sitting on a quiet beach or walking through a garden. Focus on the sounds, colors, and sensations.
Practicing these techniques regularly makes them more effective with time.
8. Get Daytime Movement When Possible
Physical activity during the day plays a major role in supporting healthy sleep at night. Moving your body helps regulate your sleep cycle, release built-up tension, and use natural energy in a way that prepares you for rest later.
Your movement does not need to be strenuous. Even small moments of exercise can help, such as:
- Short indoor walks
- Seated leg exercises
- Arm movements
- Gentle stretching
- Low-impact chair exercises
As always, follow your therapist’s guidance and choose activities that are safe for your specific situation. Being consistent with light daily movement can help you fall asleep more easily and wake feeling more refreshed.
9. Talk to Your Doctor About Sleep Concerns
If sleep does not improve with changes to your routine, your doctor may be able to help identify other factors. Some survivors experience sleep apnea, restless legs, depression, or medication-related sleep issues after stroke.
Your healthcare provider can guide you through:
- Sleep studies
- Adjustments to medication timing
- Strategies for nighttime spasticity
- Support for anxiety or mood changes
- Tools or therapies that improve sleep quality
Sleep is an important part of your recovery, so never hesitate to bring up concerns. You deserve support and better rest.
Additional Tips That May Help
If you are still struggling with sleep, here are a few extra habits to try:
Spend Time in Natural Light During the Day: Daylight helps regulate your internal clock, can improve mood, and may improve nighttime sleep.
Use Pillows for Better Positioning: Place pillows under your knees, between your legs, or under your affected arm for comfort.
Limit Long Naps: Short naps are fine, but long daytime naps may make it harder to fall asleep at night.
Keep a Sleep Journal: Write down when you go to bed, wake up, and how you feel. Patterns may become clearer and easier to address.
Try Calming Scents: Lavender, chamomile, or sandalwood may help create a calmer environment.
Small details like these can work together to support more restful sleep.
How Better Sleep Supports Stroke Recovery
Improving your sleep is not only about feeling rested. Strong sleep habits support many aspects of recovery, including:
- Clearer thinking and sharper memory
- More energy for daily rehab
- Better balance and coordination
- Improved mood
- Lower stress levels
- Stronger immune function
- Greater consistency with physical and cognitive exercises
Your brain works hard to heal after stroke. Quality sleep gives it the time and conditions it needs to rebuild and strengthen connections.
Be Patient With Yourself
Sleep often improves gradually. If your sleep habits feel new or unfamiliar at first, that’s okay. The important thing is consistency. Over time, your brain will adapt and your nights will become more restful.
Recovery is a journey, and sleep is one of the quiet but important parts of it. With steady practice and a few supportive habits, you can create a nighttime routine that feels peaceful, manageable, and restorative.
Final Thoughts
Falling asleep after stroke can feel frustrating, but you are not powerless. By adjusting your routine, creating a calming environment, addressing pain or tension, and seeking help when needed, you can build sleep habits that support your comfort and recovery.
Start with one or two ideas from this guide and give them time to work. The goal is not perfection but progress. Each night of better rest helps you regain strength, improve mobility, and show up for yourself the next day with a little more energy.
We hope you enjoyed this article and subscribe to our newsletter for weekly articles just like this delivered straight to your inbox — subscribe here.
