There are a number of ways that you can help your body become stronger after a joint replacement procedure, and while the bulk of the attention may be paid to your physical therapy program, there are other aspects of your daily schedule that can help or hinder your recovery. One of those aspects is your sleep schedule. Healthy sleep is essential for your body after a joint replacement procedure, and the absence of prolonged sleep can actually lead to more problems for your new joint. Below, we explain why healthy sleep is so important after knee or hip replacement, and we share some tips for falling asleep and staying asleep after your joint replacement procedure.
Why Healthy Sleep Is Important After Joint Replacement
Sleep is a restorative process for your body, and while you won’t be able to just lay in bed for weeks and sleep your way to a great recovery, getting eight hours of good sleep can help your body in many ways. Getting enough healthy sleep can help with the following after joint replacement:
- Tissue Repair – When you’re sleeping, your body isn’t stressed like it is when you’re awake and moving, and this can make it easier for tissues that were cut during the replacement procedure to heal.
- Pain Sensitivity – Studies have found that healthy sleep can help to calm pain sensations and a patient’s pain sensitivity. You may find that you have a greater pain tolerance if you can regularly get enough sleep after your joint replacement procedure.
- Inflammation Control – Getting regular sleep will make it easier for your body to calm inflammation that develops as a result of your operation or physical therapy exercises. Controlling inflammation can help to speed up the recovery process and help healthy blood more easily get to the injured tissues.
- Energy – Sleep helps us to recharge our batteries and have enough energy to attack the day. If you are tired or fatigued, it can be easy to skip your physical therapy exercises, which will only prolong your recovery. Getting healthy sleep makes it easier for you to be active during the day, which is essential for ideal recovery.
How To Get Better Sleep After Joint Replacement Surgery
You know why healthy sleep is important after a joint replacement procedure, but getting this quality sleep is easier said than done. After all, odds are you will be physically uncomfortable for a few weeks after your surgery, and it’s hard to fall asleep and stay asleep when you are uncomfortable. We can’t remove all discomfort from your sleep routine, but if you keep the following tips in mind, you may find it easier to fall asleep and stay asleep.
- Consistency Is Key – Strive to go to bed and wake up at the same time each day. Being consistent with your sleep and awake times will help your body get in a healthy circadian rhythm, making it easier for you to fall asleep when the time is right.
- Avoid Caffeine/Exercise Late In The Day – Don’t wait until late at night to do your physical therapy exercises or drink a caffeinated beverage. Late night exercise will increase your heart rate, leaving you feeling more alert, and caffeine ends up blocking sleep-promoting receptors in your brain, which makes it harder to fall asleep when you want to.
- Get Rid Of Distractions – If you like to crawl in bed and fall asleep to a television program or scroll on your phone for 20 minutes, it’s going to be harder to fall asleep. These light sources are stimulating your brain at a time when it’s trying to wind down and shut off. Make your room as dark as possible and keep the distractions away.
- Medication Management – You want to use prescription medications or over-the-counter options as recommended by your surgeon, but if you can take your dosage before bedtime so that discomfort is minimized when you’re finally ready for sleep, it can be easier for your body to relax and drift off to sleep.
- Proper Positioning – Finally, your doctor can provide you with some sleep positioning tips based on your specific surgery. Sleeping on the side opposite of your joint replacement or placing a pillow between your legs to create an ideal sleeping position can make it easier for you to achieve restful sleep. Talk with your provider about the best sleeping positions based on your joint replacement surgery.
Getting healthy sleep after a joint replacement procedure isn’t always easy, but if you keep these tips in mind, we believe you’ll find it easier to fall asleep and stay asleep during your recovery. For more information, or for help with another aspect of your recovery after hip or knee replacement, reach out to Dr. Botero and his team today at (865) 558-4444.
