Sleep After Surgery: Why It’s Hard and How to Make It Easier

One of the most important pieces of advice given to surgical patients is to prioritise sleep after surgery. Evidence suggests that obtaining sufficient postoperative sleep can improve a patient’s cognitive, respiratory, and immune function. But sleep is often easier said than done for many people while recovering from an operation, with some even experiencing insomnia for the first time.

How can you aid your recovery at home and get back on your feet quickly by encouraging a good night’s sleep? Today, we’ll explore the reason for your sudden sleep disturbances and practical tips for improving night time sleep.

Sleep Disturbances After Surgery

Research suggests that postoperative sleep disturbances are incredibly common, sometimes lasting for months or even up to a year, depending on the type of surgery involved. Others only last for a couple of weeks with the correct intervention.

There are several reasons for sleep disturbances after surgery, including:

• Pain and discomfort: Post-operative pain and discomfort can make it difficult to get comfortable enough to fall asleep, increasing the likelihood of frequent waking.

• Anxiety: Anxiety surrounding medications, wound infections and postoperative symptoms is common and can disrupt sleep patterns.

• Medication changes: Antibiotics, anaesthesia, and pain medications can all affect sleep and wake cycles.

• Extended hospital stay: Wards are often bright, loud, and shared with other patients, making them less than ideal sleep environments for people recovering from operations.
• Changes in routine: It’s not uncommon for daily routines to change after surgery, which can affect your internal clock and make it more difficult to sleep.

How Long Do Sleep Disturbances Last After Surgery?

How long you experience postoperative insomnia depends on your individual circumstances and the nature of your procedure. However, the most important thing to remember is that they’re usually temporary. Most are a short-term response to stressors like pain, typically lasting a few days to weeks. The longer your stay in hospital, the longer your poor sleep will likely last.

For a small percentage of patients, postoperative sleep issues can turn into chronic insomnia if poor sleep habits are developed during this time. Utilising strategies to improve sleep after surgery can help avoid long-term effects.

Practical Tips for Sleeping Better After Surgery

To improve postoperative sleep, several factors can be addressed to alleviate the issues causing the disturbances. You can do this at home or with the help of a professional carer or loved one. For more severe cases, your GP may be able to offer expert advice on long-term treatments.

To reduce sleep problems after surgery, consider:

Reduce Stress and Anxiety

Surgery is an anxiety-provoking time. Not only might you be worried about the surgery itself, but also concerns such as managing your recovery period, traveling to and from appointments, and caring for your wound may contribute to feelings of worry.

There are several treatments and coping strategies to help with anxiety, so talk to your doctor about potential options if you’re struggling. They may suggest things like cognitive behavioural therapy, medications and psychotherapy.

If looking after yourself after surgery is one of the main causes of your anxiety, short-term postoperative care from a live-in carer can make a world of difference. They can assist you with mobility, household tasks and activities of daily living, giving you the chance to prioritise rest and recovery without anxiety, which can help improve sleep overall.

Keep On Top of Pain Management

Pain management is essential to a good night’s sleep. As you begin feeling better and able to move more freely, you may find yourself not thinking about your pain medication as much. However, as the day goes on, your body will begin feeling the effects of the missed medication and accumulate at bedtime, making sleepless nights much more common and frequent.

To avoid this, take your medication as and when directed by your healthcare provider. Set an alarm to make sure you never miss a dose, as this will promote a healthy recovery and improve night time sleep.

Create a Good Sleep Environment

Your sleep environment is just as important for adults as it is for children, especially after surgery. To create a sleep space that is conducive to the best night’s sleep possible, consider:

• Eye masks: Eye masks block out light and visual distractions, signalling the body that it’s time to sleep.
• Earplugs: These help remove loud sounds, which is particularly beneficial if you live on a busy street or share a room with other family members.
• White noise: White noise is a steady, static-like sound that helps remove background noise, promoting relaxation and improving sleep through a sense of continuity.
• Blackout blinds: Blinds and curtains that block out all light work similarly to eye masks, but without having something sensory touching your face.
• A comfortable mattress: Choosing the right mattress is a crucial part of getting the most out of your nighttime sleep.

Most of these things would also help improve sleep on a hospital ward. If you’re expecting an extended stay, make sure to take these items with you to promote better rest.

Change Your Sleep Position

Experiment with different sleep positions that boost comfort and minimise pain. For example, if your surgical site is on your left side where you usually sleep, consider sleeping on your right side or back. Supportive pillows can help keep you in a consistent position throughout the night, preventing you from moving and waking up due to sudden discomfort.

Some people find it beneficial to sleep propped up after surgery. This can make it easier to get in and out of bed, prevent rolling during sleep and exacerbating pain, and reduce postoperative congestion.

Utilise Relaxation Techniques

Making time to focus on relaxation techniques before bed can have a significant impact on the length and quality of your sleep. Many patients find that spending just five to 10 minutes on deep breathing exercises, meditation or gentle stretching can reduce anxiety and stress, making it easier to fall asleep.

Be mindful of your operation and safe relaxation techniques for yourself. Don’t try anything that might agitate the body and wound, and consult a healthcare professional if you’re concerned. For example, gentle stretching might irritate a stomach surgical site, increasing pain and negatively impacting sleep.

Treat Underlying Sleep Issues

Sleep issues don’t always suddenly occur after surgery. It’s important to address these pre-existing issues to improve sleep after your operation. For example, obstructive sleep apnea (OSA), restless leg syndrome (RLS) and chronic insomnia are common sleep disorders in people who have been hospitalised.

Your healthcare provider can help treat these issues, which may improve your sleep throughout your recovery. One common therapy option is Cognitive Behavioural Therapy for Insomnia (CBT-I). This evidence-based therapy helps identify and change behaviours that contribute to sleep problems.

Limit Screen Time

Reduce screen time before bedtime to improve sleep and wind down for a restful night. Screens emit blue light, which interferes with the sleep-wake cycle, contributing to reduced sleep quality.

Instead of spending time on a screen before bed, consider reading a book, listening to relaxing music, or taking a warm bath to unwind. These activities are excellent for relaxing, further contributing to a good night’s sleep.

Keep a Consistent Sleep Routine

A consistent bedtime helps the body understand and keep to a natural sleep-wake cycle, helping you fall asleep quickly and feel more rested in the morning. A bedtime routine doesn’t need to be extensive or long-winded; even a few regular steps help the mind and body establish a consistent sleep schedule.

Choose a regular time to go to sleep and plan your routine accordingly. There are several benefits to maintaining a consistent bedtime, including improved mental health and boosted immune function.

How Country Cousins Can Help

Country Cousins is committed to providing bespoke, compassionate care to our clients, including those who have recently undergone surgery. We’ll match you with a fully trained carer who has experience in postoperative care, regardless of the surgery you’ve undergone or your recovery plan.

Your personal care plan will depend on your individual recovery and personal preferences. However, as a general rule, our Reablement Care service includes:

• Assistance with daily living tasks, such as eating, bathing and dressing
• Planning and preparation of nutritious meals
• Encouragement to continue exercising, hobbies and social activities
• Companionship and emotional support
• Light housekeeping and pet care
• Transport to and from appointments
• Assistance with bedtime routines and relaxation techniques

Choosing Country Cousins live-in care allows you to remain at home as you recover, helping prioritise rest while maintaining independence and dignity. Postoperative care is often delivered on a short-term basis, but this can be extended to ensure you’re completely comfortable throughout recovery.

Talk to Our Team Today

As the UK’s longest-serving introductory live-in care agency, we have been providing compassionate live-in care to those who need it since 1959 – all from the comfort of their own homes.

Give us a call today on 01293 224 706. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.