1. Turn off potential sources of noise. Smartphones, tablets, and similar items should not be kept in the bedroom. At a hospital or a rehabilitation facility, put your smartphone into a drawer.
2. Close curtains, blinds, or shutters and remove blinking lights, such as blinking alarm clocks, from the field of vision.
3. Create a pleasant atmosphere where you sleep. When at home, use curtains or natural textiles to create a comfortable environment. At a hospital, items or pictures from home can increase comfort.
4. Check side effects of medication. Some medications can affect sleep. Discuss options for improving your sleep with your doctor.
5. Do not consume caffeine, alcohol, and heavy food in the evening.
6. Reduce the amount of time spent in front of screens. Especially in the hour before going to bed, quiet activities like reading or listening to music foster restful sleep.
7. When possible, spend at least half an hour per day outside. Natural light helps the body regulate the sleep-wake cycle.
8. Find a night-time ritual. Regular rituals signal the body that it is time to relax. A warm bath, reading, relaxing music, or easy mobilization exercises can be an option.
9. Don´t panic if you have trouble sleeping. Distraction methods, such as focusing on the breath or learning relaxation techniques can help.

After suffering a stroke or traumatic brain injury, it is normal for it to take some time for sleep to return to its natural rhythm. Listen carefully to your body and give it time to regenerate.

If your problems persist, discuss options for improving your sleep with your doctor.