Sleep Tips for People with Epilepsy

Sleep plays a vital role in brain health. For people with epilepsy, poor sleep can increase the risk of breakthrough seizures and impact overall wellbeing.

Did you know? According to the Epilepsy Foundation, both sleep deprivation and irregular sleep patterns are common seizure triggers. This means creating healthy bedtime habits can make a meaningful difference in managing epilepsy and improving overall quality of life.

Here are 6 tips you can add to your night routine to ensure better rest:

1. Keep a Consistent Sleep Schedule

A regular bedtime and wake-up routine helps regulate your body’s internal clock. Going to bed and waking up at the same time every day (even on weekends) can reduce sleep disruptions and help your brain rest more effectively.

Tip: Try setting a reminder to start winding down 30–60 minutes before your bedtime.

2. Limit Screen Time Before Bed

The blue light from smartphones, tablets and TVs can interfere with melatonin production, making it harder to fall asleep. For someone with epilepsy, overstimulation before bed can also increase stress and restlessness.

Tip: Switch off screens at least an hour before bed. Reading a physical book or listening to calming music are good alternatives.

3. Create a Sleep-Friendly Environment

A calm, dark, and cool bedroom supports deeper sleep. Simple changes like blackout curtains, white noise machines or dimming lights can transform your environment into a sleep sanctuary.

Tip: Keep your bedroom for sleep only and avoid working or watching TV in bed.

4. Practice Relaxation Techniques

Stress is a known seizure trigger. Incorporating gentle breathing, meditation or stretching into your nightly routine can calm your body and mind before sleep.

Tip: Try 5 minutes of guided breathing or light yoga stretches to ease tension.

5. Avoid Heavy Meals at Night

Large, heavy dinners close to bedtime can cause discomfort and make it harder to fall asleep. Instead, opt for lighter meals in the evening and save heavier foods for earlier in the day.

Tip: If you need a snack before bed, choose something light like fruit, yogurt or a small bowl of oatmeal.

6. Be Careful with Caffeine

Caffeine can linger in your system for hours, disrupting sleep quality. For people with epilepsy, this disruption can have a bigger impact.

Tip: Limit coffee, tea and energy drinks after 2 PM to give your body time to process caffeine before bedtime.

Improving sleep with epilepsy isn’t about one big change. It’s about building small, consistent habits that you can stick to in order to support brain health and seizure wellness. While these tips can help, always consult with your neurologist or epilepsy specialist about your personal sleep needs.