Heal Better Feel Better

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Sleep is one of the most powerful tools your body has for healing. When you get good, restful sleep, your body can repair itself, fight infection, manage pain, and recover more quickly. It is recommended that you get 7-9 hours of sleep a night, and this is especially important when you are healing. On this page, you’ll find simple, practical tips to help you improve your sleep, from daily sleep habits, to preparing your home, to getting better rest while you’re in the hospital. You don’t have to do everything at once. Even small changes like setting a consistent bedtime, creating a calm sleep environment, and limiting things like screens and caffeine before bed can make a real difference. These practices can support better sleep that helps your body heal better and faster.

Sleep your way to a faster recovery

Sleep is essential for healing after surgery. When you get enough good-quality sleep, your body heals faster, fights infection better, and manages pain more effectively.

Sleep Disruption is Common

Many people experience changes in their sleep during the first few weeks after surgery. Preparing ahead of time and practicing healthy sleep habits after surgery can improve your rest and support faster, smoother healing

Key Recovery Goals

  • Get home from the hospital faster
  • Support tissue repair and wound healing
  • Boost immune function to fight infection
  • Manage pain

To help you heal after surgery, you should get

7-9 hours of sleep each night.

Why sleep matters for healing:

Wound Repair

Your body releases growth hormone primarily during sleep, which is essential for building and repairing tissue.

Immune Strength

Sleep helps your immune system fight off potential infections after surgery.

Pain Management

Poor sleep makes you more sensitive to pain, while good sleep can actually help reduce it.

Get Started on Better Sleep

Sleep can feel especially challenging around the time of surgery, but there are simple steps you can take to support better rest and recovery. This includes building healthy sleep habits (often called sleep hygiene), preparing your home for a restful recovery, and planning ahead for your hospital stay.

Improve Your Sleep Hygiene

Sleep hygiene is the daily habits and routines that help you get high-quality, restful sleep. This includes things like keeping a consistent bedtime, creating a comfortable sleep environment, and limiting caffeine and screen use before bed.

Click the button below to build your own sleep hygiene checklist with habits you want to build.

Prepare Your Home for Recovery

While your care team will help manage your sleep during your stay at the hospital, your home environment plays a crucial role in maintaining your healing momentum after discharge. Preparing your bedroom before your surgery can help you return to a normal sleep schedule more quickly. 

    • Ensure you have a comfortable mattress and pillows that allow you to sleep in a position that doesn’t strain your surgical site. 
    • Check that the height of your bedframe will be manageable for getting in and out of bed after your surgery.
    • Prepare for nighttime trips to the bathroom by having a clear path and nightlights to guide you without needing to turn on overhead lights.
    • Remove screens and make sure you can keep your bedroom dark and cool at night.

Navigate Challenging Sleep at the Hospital

The hospital can be a challenging place to rest because of noise, lights, and frequent check-ins. Even so, getting good-quality sleep while you’re in the hospital can support healing and may help you recover faster and go home sooner. The tips below can help you sleep better during your hospital stay.

    • Pack a “Sleep Kit”: Bring your own eye mask and earplugs from home or other items that will help you sleep comfortably at the hospital.
    • Talk to Your Care Team: If possible, ask your care team if non-essential checks can be grouped together to minimize nighttime interruptions.
    • Listen to Music: Using headphones to listen to calming music, relaxation apps, or sleep meditations can help you drown out hospital noise and reduce anxiety.
    • Journal Your Worries: Spend a few minutes during the day writing down your worries to get them out of your head before you try to sleep.
    • Practice Breathing: Simple deep breathing can lower your heart rate and get your body ready for sleep.

Try a Sleep Meditation 

Sleep meditations can be a helpful way to drown out distractions and reduce anxiety when you are trying to fall asleep. There are many options available for free online or through apps for a small monthly fee. Try the example below to see if a sleep meditation is helpful for you!

What’s the proof any of this works?

All the recommendations on this page are backed by clinical evidence. If you are interested in reading the studies, click the button!

Show me the science

CREATED BY HBOM

Healthy Behavior Optimization for Michigan is transforming healthcare through design.

Learn more at HBOMich.org.


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