Injured brains recover best when treating all stressors that contribute to dysfunction;
including poor sleep, poor nutrition, mental/emotional issues and excess muscle tension in the neck, jaw and head.
Brain Recovery – Sleep is priority #1
Sleep is one of the most critical elements necessary for healing brain injuries.
Injured brains need a minimum of 7 hours of uninterrupted sleep to heal best.
Research studies demonstrate that binaural beats can dramatically improve sleep.
Sleep Protocols
– Set a digital curfew. One hour before bed stop using computers, video games, tv and other visual stimulation screens.
– Wear ‘Blue Blocking Glasses’ one hour before bed.
– Take a hot bath or shower about one hour before bed.
– Avoid consuming cheese, caffeine or alcohol within several hours before bed.
– Consume turkey, bananas, chamomile tea or buttermilk closer to bedtime.
– Take magnesium before bed.
– Listen to delta binaural beats in bed or 20 minutes before going to bed.
– Oxygenate your body in bed with breathing exercises. [Wim Hof link: https://youtu.be/tybOi4hjZFQ?si=YOvl-y7q9Cf9XL28]
– Wear an eye mask to eliminate light from stimulating your eyes.
– Recite a sleep mantra repeatedly. [I am thankful for the opportunity to sleep. I now allow my brain to rest. Sleep is my priority right now.]
– Practice the 20 minute rule. If you wake up and have difficulty getting back to sleep for more than 20 minutes, get out of bed.
Calm Your Brain with Binaural Beats
Headphones are necessary for therapeutic affects. The internet has thousands of pre-recorded binaural beats for free. Search for recordings based on your desired symptom improvement. (ie. Binaural beats for nausea, headache, dizziness, sleep, etc.)
Binaural beats has found positive effects for improved:
sleep, pain alleviation, anxiety reduction, cognitive function, and memory.
Brainwave states: High-frequency waves (Beta/Gamma) are associated with cognitive function and memory recall, while low-frequency waves (Alpha/Theta/Delta) are associated with relaxation and sleep.
Here is a link to a binaural beat app called “Brain Waves”: https://apps.apple.com/us/app/brainwaves-binaural-beats/id1504938178 .
Feed Your Brain
Water – Dehydration worsens headaches and fatigue.
Vitamin D – can help alleviate brain fog and can boost focus, memory, and mood.
Magnesium – promotes sleep quality and can reduce post-concussion headache.
Vitamin B complex – support energy production in brain cells and helps heal damaged nerves.
Coconut oil / MCT’s – energy source for the brain and improves cognition and memory.
Probiotics – may indirectly benefit brain function. Gut health is closely linked to brain health.
Avoid caffeine, alcohol, sugary foods/drinks and fast foods. These products tend to be inflammatory to the brain and body.
Manual manipulation techniques to reduce concussion symptoms
First Cervical Manipulation…
Temporalis Muscle Correction…
Cranial Compression…
Occipital Traction…
Brain Training: Eyes
The Eye Focus Exercise can reduce headaches, eye strain, blurred vision, double vision and fatigue.
Pencil Push-Ups…
Pencil Push-Ups: Hold a pencil at arm’s length, focusing on the tip. Slowly bring the pencil toward your nose, maintaining a single image. If it doubles, move it back, refocus, and repeat. Do this 5 – 15 times, 3 times a day.
Reduce dizziness with the Half somersault maneuver
https://dizziness-and-balance.com/BPPV/Foster.pdf <–Click Here
Stretch Your Neck
Neck Stretch 1
Neck Stretch 2
Neck Stretch 3
Reduce Neck Tension with these Stretches
Scarf Stretch 1
Scarf Stretch 2
Scarf Stretch 3
Scarf Stretch 4
Scarf Stretch 5
Scarf Stretch 6
Strengthen Your Neck with Isometrics
Neck Isometrics
Strengthen Your Jaw with Isometrics
Jaw Isometrics
Crazy Brain stretch (Cranial Nerve traction)
Crazy Brain stretch
