When recovering from ACL surgery, getting enough sleep can be challenging. This is a problem at the best of times, but all the more unfortunate when your body needs rest to heal. Here are some ways you can get comfortable and enjoy a better night’s sleep.
Why Sleep Is So Important After ACL Surgery
After ACL surgery, getting enough sleep is key to the healing process. Deep sleep promotes healing and muscle recovery, helps regulate pain management, and boosts your mood and energy levels. Regarded as one of the most painful surgeries, the discomfort and positioning requirements that come with ACL surgery make getting proper sleep a major challenge.
Worse still, research has shown that poor sleep quality can actually slow down the healing process and potentially lead to longer recovery times. When you're sleep-deprived, your body produces more stress hormones like cortisol, which can interfere with tissue repair and increase inflammation. Additionally, lack of sleep can weaken your immune system, making you more susceptible to infections at the surgical site.
Recovery Timeline and Sleep Expectations
After ACL surgery, the sleep cycle can vary from person to person. The first few days of sleep are typically the toughest as people struggle to find a comfortable position.
What to Expect:
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First week: This is typically the most challenging period for sleep. You may sleep in shorter intervals due to pain and discomfort. Focus on proper positioning to minimize pain and protect your knee.
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Weeks 2–4: Sleep should gradually improve as initial post-surgical pain decreases. Continue using proper elevation and positioning to support healing and reduce swelling.
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Months 1–3: As you progress in physical therapy and gain more mobility, sleep quality should continue to improve. You may be able to transition to more normal sleeping positions, though continued support for your knee is beneficial.
Just remember that every recovery is unique. Communicate with your healthcare team about persistent sleep issues, as they can impact your healing process.
Best Sleeping Positions After ACL Surgery
Finding a comfortable position that protects your healing knee can be difficult. Most doctors recommend sleeping on either your back or side.
Sleeping on Your Back (Most Recommended)
The most common advice given for sleeping the first few nights after surgery is to lie on your back and elevate the leg that has undergone surgery. It should be elevated slightly above the heart. This position:
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Allows your knee to stay straight
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Improves blood circulation
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Reduces swelling
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Minimizes pressure on the surgical site
Sleeping on Your Side (Secondary Option)
If you prefer to sleep on your side, ensure the operated knee is on top. Placing a pillow between your knees can provide additional support. However, avoid lying directly on the operated leg.
Common Sleep Challenges After ACL Surgery
Many patients face similar obstacles when trying to sleep after ACL surgery, such as:
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Finding a comfortable position: Keeping your knee straight and elevated can be difficult, especially if you're accustomed to sleeping on your stomach or side. The unnatural positioning required after surgery often leads to feelings of restriction and restlessness during the night.
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Pain management: Breakthrough pain can wake you during the night, disrupting sleep cycles. Early in ACL recovery, your knee is likely to be heavy due to swelling and may be painful. Even with medication, discomfort can intensify when you've been in one position for too long.
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Limited mobility: Getting in and out of bed can be challenging and painful in the early recovery stages. Many patients report lower back pain and stiffness from limited movement. Even simple movements like reaching for water or changing positions become complicated tasks.
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Maintaining proper alignment: Shifting during sleep can place strain on your healing knee. Since you need to minimize movement during the first few days and weeks of recovery, proper support is essential. Without it, you might unconsciously move into positions that stress your healing ACL.
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Support consistency: Standard pillows often flatten or shift during the night, reducing necessary support. This leads to improper positioning, increased pain, and disrupted sleep as you wake to readjust. Maintaining consistent elevation and alignment throughout the entire night is one of the most common recovery challenges.
Tips for Better Sleep After ACL Surgery
Regardless of whether you sleep on your back or side, using these tips will help you minimize discomfort and promote rest.
1. Elevation Is Key
Keep your operated leg elevated at a minimum of a 45-degree angle. Prop your leg on cushions or pillows so your knee is at least 12 inches above your heart for the first three to five days after surgery. Consistent elevation reduces swelling, which decreases pain and improves comfort during sleep.
2. Support the Calf, Not the Knee
Don't put pillows behind your knee because this limits the motion of the knee. Place pillows under your heel and calf. This helps avoid flexion contractures that can complicate recovery. Proper support placement maintains the right alignment while allowing for healing.
3. Maintain Stability
Use pillows on either side of your body to encourage stability and discourage movement in your sleep. Creating a "nest" with pillows prevents accidental rolling or shifting that might put strain on your surgical site or disrupt your sleep.
4. Consider a Recliner
Sometimes, sleeping in a reclining chair is the most comfortable way to elevate the legs and fall asleep. Recliners naturally provide elevation and can make it easier to get up and down compared to a traditional bed, which is especially helpful in the early days of recovery.
5. Pre-Sleep Icing Routine
Icing right before bed, for at least 10 to 15 minutes, helps relieve any pain that interferes with sleep. Make this part of your bedtime routine. The numbing effect can create a window of comfort that helps you fall asleep before the discomfort returns.
6. Properly Timed Medication
Take medication one hour before sleeping: The effects of your medication will kick in by the time you fall asleep. Work with your doctor to establish a pain management schedule that prioritizes nighttime comfort without creating daytime drowsiness.
7. Consistent Sleep Schedule
Another excellent suggestion for how to sleep after ACL surgery is to keep a regular bedtime routine. Going to bed and waking up at consistent times helps regulate your body's internal clock, improving overall sleep quality despite the challenges of recovery.
8. Create a Sleep-Conducive Environment
Keep your bedroom cool, dark, and quiet to promote better sleep. Having essentials like water, medication, and your phone within reach before settling in prevents disruptive movements once you're comfortable. Consider limiting liquids after dinner to avoid nighttime bathroom trips that can disrupt your carefully arranged sleeping position.
Introducing the Sleep Again Pillow System for ACL Recovery
During recovery, many patients find standard pillows inadequate for maintaining proper alignment throughout the night. This is where specialized solutions like the Sleep Again Pillow System can make a significant difference in recovery comfort.
Our patented five-piece pillow system was designed by a surgical recovery patient who understood firsthand the challenges of getting comfortable sleep during recovery.
How the Sleep Again Pillow System Helps ACL Recovery
1. Customizable Elevation
Our system includes high-density foam wedges that provide adjustable elevation options. Having two wedge pillows allows for many different comfort options. While one wedge supports the upper body, the second wedge supports the legs and reduces strain on the lower back and spine.
2. Stability During Sleep
The two contoured side pillows in the Sleep Again Pillow System provide support on both sides of your body, keeping you snugly in place on your back while sleeping. This is crucial for ACL patients who need to maintain specific positions throughout the night.
3. Pressure Relief
The strategic placement of our pillows helps distribute weight evenly, reducing pressure on the surgical site and preventing painful movements during sleep.
4. Positioning Options
Unlike single-piece wedges or standard pillows, our system can be reconfigured for different positions as your recovery progresses, adapting to your changing needs.
5. Total Body Comfort
The included neck pillow and full-body support ensure that while you're protecting your knee, the rest of your body remains comfortable, preventing secondary issues like back pain or neck stiffness.
Claim the Healthy Sleep You Need After ACL Surgery
Quality sleep is a vital component of ACL surgery recovery, though it can be challenging to achieve in the early stages. With the right support system, you can maximize your comfort and optimize your healing process.
The Sleep Again Pillow System provides the customizable support and stability needed to maintain proper positioning throughout the night, helping give your body the sleep it needs to heal. Our system was designed by someone who understands the challenges of surgical recovery firsthand, addressing the specific needs that standard pillows simply cannot meet.
