Finding Stability: My New Routine and Concussion Recovery

Hi everyone,   

The last time I wrote and shared an update on this blog, I was really struggling to wake up in the mornings. Thankfully, I have been able to find a bit of stability recently.  

While I still occasionally wake up with a headache, things have genuinely gotten better—and I promise you, when I say things will get better, they really do. My mornings now consist of eating breakfast, washing my face, and resting in a semi-reclined position with an ice head wrap for 30 to 45 minutes. I aim to wake up between 9:00 am and 9:30 am, though realistically it is often closer to 10:00 am, and I head to bed between 10:30 pm and 11:00 pm.  

The biggest relief is that I am no longer sleeping for 16 hours a day, which is what happened when I severely regressed after school started. On days when I have had a poor night of sleep, things can be extra tough, but getting in a short 5 to 10-minute walk helps me fall back asleep. Ultimately, I have found that getting good sleep is the most helpful factor in mitigating my migraine symptoms.  

What Has Helped?

Honestly, it is a combination of many things, but here are the key changes I have implemented:   

• Cutting Out Late-Night Snacks: I stopped snacking late at night, which has noticeably reduced the morning nausea I used to wake up with.  

  
  

• A Strict Nighttime Routine: I used to procrastinate on this even before my concussion, but I now strictly stay off my phone before bed. I aim to shower around 8:00 pm to 8:30 pm, have a small snack, do some stretching, use my red light therapy panel, listen to a podcast, and pray before falling asleep. This routine has made a world of difference.  

  
  

• Pre-Bed Protein: Having a few spoonfuls of yogurt before bed has also been great for keeping my nausea at bay.  

  
  

• Daily Mindset Shifts: This is an ongoing, daily effort. As a naturally future-oriented person, I completely failed to prioritize rest and stopping during my first concussion. Now, I actively remind myself that this phase is temporary, things will improve, and my future needs present-me to be fully healthy. I am capable of achieving what I want, but I have to heal first.  

  
  

• Consistent, Measured Exercise: I still experience Post-Exertional Malaise (PEM)—fatigue caused by pushing too hard—but I am finding what works for me. Doing 20 to 30 minutes of incline walks daily has been a great balance.  

  
  

• Rebuilding a Schedule: For about two years, my days were completely dictated by my health, with no real schedule. Now, I am slowly building a routine again. Just like blocking out classes for school, I schedule my exercise, vision, and vestibular therapies at the same times every day.  

  
  

• Micro-Dosing Caffeine: Cutting a 100mg caffeine pill in half (50mg) has been surprisingly helpful for managing migraines and boosting my overall energy.  

  
  

• Specialized Care: I recently started functional neurology treatment at the Canadian Brain Performance and Neuroplasticity Centre. While each session pushes me, a friend found it incredibly beneficial, and their interdisciplinary care is uniquely tailored for people managing post-concussion syndrome, TBI, and dysautonomia.  

  
  

I am looking forward to a full recovery soon. As always, make sure to hydrate!

-Chloe Kim

Founder of MABS Network BC