Post-Surgery Sleep: Tips For Comfortable Rest And Recovery

Sleep is a crucial component of recovery after surgery, but it can be difficult to find a comfortable sleeping position while you’re in pain and recovering from your procedure. The best sleeping position for you will depend on the type of surgery you have had, but generally, sleeping on your back or side is recommended. Sleeping on your stomach is usually not advised as it can put too much pressure on your hips and spine.

To help you sleep comfortably after surgery, you can try:

- Using pillows to support your head, neck, arms, legs, or any areas of your body that have been operated on

- Sleeping on a medium-firm mattress

- Keeping essentials like water, tissues, and your phone within easy reach

- Creating a relaxing bedtime routine, such as deep breathing, reading, or meditation

- Limiting your caffeine intake and exposure to screens before bed

Prepare your sleep environment

Your sleep environment can have a big impact on the quality of your sleep. Here are some tips to optimise your sleep environment and get a good night's rest following surgery:

• Sleep in a dark room: Keep the room dark by using curtains to block out any light from entering through the windows.
• Block out blue light: Blue light from electronic devices such as phones, computers, and TVs can interfere with your sleep. Block or turn off these sources of blue light before bedtime.
• Maintain a quiet environment: Ensure that your sleeping area is quiet. If you are in a noisy environment, consider using earplugs or playing white noise or soothing music to drown out the noise.
• Maintain a cool temperature: Keep the room at a cool temperature. If the room is too warm, it may be more difficult to get comfortable and fall asleep.
• Optimise your bed: Use the right pillows to support your head and neck. If you need to sleep in an inclined position, consider using a special wedge pillow, which can be more comfortable and stable than stacking regular pillows. If you are sleeping on your back, place a pillow or rolled-up towel under your knees to support your lower back. If you are sleeping on your side, place a pillow between your knees to keep your hips, pelvis, and spine aligned.
• Keep essentials nearby: Have essential items within easy reach, such as water, tissues, your phone, or a call button, so you don't have to strain yourself if you need something during the night.

Use the right pillows

Using the right pillows is essential for a comfortable sleep after surgery. The type of pillow you should use depends on the area of your surgery and the sleeping position recommended by your doctor. Here are some tips on how to use pillows for a comfortable sleep during your recovery:

Choose the Right Pillow Type

Special wedge pillows are designed to keep you in an inclined position, which may be recommended by your doctor to reduce swelling or improve breathing. Wedge pillows can be more comfortable than stacking regular pillows, which may shift during the night. If you're sleeping in a reclined or semi-upright position, a pillow pod with elongated arms can provide support and prevent you from rolling onto your surgical site.

Support Your Neck and Back

If you're sleeping on your back, use a soft yet supportive neck pillow to maintain proper spinal alignment. Additionally, place a pillow under your knees to support your lower back. If you're sleeping on your side, use a firm pillow under your head to prevent neck strain and place a pillow between your knees to keep your spine aligned.

Use Pillows for Extra Support

Consider using additional pillows to support your arms and legs, which can help relieve pressure points and improve overall comfort. Pillows or rolled-up towels placed around your body can also help you stay in one position and turn while you sleep. This is especially important if you need to avoid putting pressure on a particular area of your body.

Ask Your Doctor for Recommendations

The best sleeping position and pillow arrangement depend on the type of surgery you've had. Your doctor will provide specific guidelines for your recovery, so be sure to follow their instructions closely. They can advise you on the right pillows to use and how to position them for optimal comfort and healing.

Add extra support

Adding extra support through pillows or cushions is a great way to help you sleep more comfortably after surgery. This can help to relieve pressure points and improve overall comfort.

If you are sleeping on your back, consider placing a pillow or rolled-up towel under your knees to relieve back strain. You can also elevate your upper back, shoulders, and head with a supportive pillow. Avoid placing your arms overhead while you sleep, as this can create tension in your back, neck, or shoulders.

If you are sleeping on your side, place a pillow or cushion between your knees to support your spine, pelvis, and hips in a neutral position. You can also place pillows or cushions around your body to help you stay in one position and turn while you sleep.

If you are experiencing post-operative pain, using pillows or cushions to support the recovery area and raise it slightly above your heart can help manage the pain.

If you are sleeping in an upright position, you may experience a dry mouth and throat. To help alleviate this, drink plenty of water during the day, and keep a glass of water within easy reach at night.

Establish a sleep routine

Establishing a sleep routine is crucial to getting quality sleep and promoting healing after surgery. Here are some tips to help you establish a healthy sleep routine:

Start early: Begin establishing a healthy sleep routine several weeks before your surgery. It is much easier to follow a pre-existing routine than to create a new one after a stressful event like surgery.

Consistency is key: Try to go to bed and wake up at the same time each day. Consistency will help regulate your body's internal clock and improve your overall sleep quality.

Wind-down period: Incorporate calming activities into your evening routine to help your body and mind relax before bedtime. This can include activities such as deep breathing, meditation, or reading. Avoid stimulating activities and limit exposure to screens, including TV, phone, and computer screens, at least an hour before bedtime.

Limit caffeine and heavy meals: Refrain from consuming caffeine within six hours of bedtime. Also, avoid large meals right before sleep, as they can cause discomfort and make it harder to fall asleep.

Optimize your sleep environment: Create a sleep environment that is conducive to rest. Maintain a cool temperature in the room, block out light using curtains or eye masks, and minimize noise distractions as much as possible.

Prepare your sleep space: Set up your sleep space before your surgery when you are still mobile. Ensure that you can easily move between your bed and the bathroom, and have essential items like water, tissues, and a call button within easy reach.

Manage pain: Post-surgery pain can significantly impact your sleep quality. Take your pain medication as directed by your healthcare provider, and consider using relaxation techniques such as meditation and breathing exercises to help ease the pain and promote a calmer mood.

Remember that sleep is a crucial component of your recovery, so prioritize establishing a healthy sleep routine and reach out to your healthcare provider if you need guidance or assistance.

Manage pain and discomfort

Post-surgery pain and discomfort can make it difficult to find a comfortable sleeping position, get good quality sleep, or fall asleep at all. To manage pain and discomfort, you can try the following:

• Take steps to manage your pain before trying to rest. This may include taking pain medication according to your provider's guidelines, icing the treatment area before bed, or using relaxation techniques such as meditation and breathing exercises.
• Try sleeping in a position that helps manage your pain. This may include sleeping flat on your back, using pillows to support the recovery area, or sleeping on your side with the operated area pointing toward the ceiling.
• Use the right pillows to support your body and keep you in a comfortable position. For example, if sleeping on your back, you can elevate your upper back, shoulders, and head with a supportive pillow, and place a pillow or rolled-up towel underneath your knees to relieve back strain.
• Consider investing in an adjustable bed that can provide the precise angle needed for comfort.
• If you have sleep apnea or snore, you may sleep better sitting up in a comfortable chair or with extra pillows. Elevating your head can often decrease these symptoms and allow for more restful sleep.
• If pain medications are causing insomnia, you may benefit from switching to a non-opioid pain reliever like acetaminophen or ibuprofen. Keep in mind that over-the-counter pain relievers may not be as effective as prescriptions for post-surgery pain. Always consult your healthcare provider before altering any medication.

Frequently asked questions