Episode 45
Nikki Fraser sits down with Dr. Paul Hrkal, ND, to unpack one of the most common and frustrating symptoms after a concussion: sleep disruption. If you've been lying awake at 3am wondering why your brain just won't settle, this episode is for you. You are not alone, and there are real answers here.
What You'll Learn:
Why up to 70% of people experience sleep disruption after a concussion, including how circadian rhythm, inflammation, and neurotransmitter imbalance all play a role
The truth about the old advice to wake someone up every 30 minutes after a concussion (and when it actually does and doesn't apply)
How different sleep disorders (insomnia, hypersomnia, sleep apnea) require different approaches to treatment
Why napping can help in the acute phase but may work against you in PCS recovery
Sleep hygiene essentials: darkness, cool temperature, managing noise, screen use and blue light exposure
Why stomach sleeping is the worst position, and how side sleeping supports your brain's glymphatic system (its overnight detox process)
The top 3 free things you can do right now to start improving your sleep: optimize your sleep environment, get natural light during the day, and regulate your nervous system before bed
Why sleep medications should be a last resort, not a first step, and the risks of long-term use
How to start a sleep journal to track what's helping and what's hurting
Key Takeaways: Start with one thing. You do not have to do it all at once. Build slowly, one habit at a time, just like recovery itself. [2]

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Remember, these insights are not medical advice. Always consult with your healthcare provider before making any changes to your treatment plan.

Intro song credit - I Feel Good - All Good Folks, Orfium (Hexacorp Ltd.)- downloaded from Uppbeat.io