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.
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 or chamomile tea closer to bedtime.
– Take Magnesium Bisglycinate 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.
Binaural Beats – helpful for sleep, brain fog, anxiety, pain and memory issues.
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.)
Brainwave states:
– High-frequency waves (Beta/Gamma) are associated with concentration and memory recall.
– Low-frequency waves (Alpha/Theta/Delta) are associated with reducing anxiety, brain fog, pain and improved 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 Bisglycinate – promotes sleep quality and can reduce headaches.
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 – Gut health is closely linked to brain health. [Kimchi, sauerkraut, kefir, miso, tempeh and sugar-free yogurt]
Avoid caffeine, alcohol, sugary foods/drinks and fast foods. These products tend to be inflammatory to the brain and body.
Manual manipulation techniques: reduces ALL 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…
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.
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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
