How to Sleep After Knee Replacement Surgery

After knee replacement surgery, you’ll need to rest and sleep properly. But, you may face common sleep challenges, such as difficulty falling or staying asleep due to pain, discomfort, or the side effects of medications. The stress of recovery, changes in daily routines, and the need to sleep in positions you’re not used to can also disrupt your sleep. In this post, we’ll help you overcome these challenges with the best sleeping positions and tips to use after your knee replacement surgery.

Create a Sleep-Conducive Environment After Knee Replacement Surgery

Creating a sleep-conducive environment is necessary if you want to sleep properly. Here are a few tips for creating the perfect environment:

1. Manage Light and Noise Distractions 

Did you know that even small amounts of light can mess with your body's natural sleep signals? This is why managing light and noise distractions is key to sleeping properly.  Simple things like turning off bright lights, using earplugs, or setting up a fan can help. You can also benefit from blackout curtains. It can also make a big difference by blocking out unwanted light. 

2. Temperature Control 

Keeping your room at a comfortable temperature is another important step. Most people sleep best in a slightly cool room, around 65 degrees Fahrenheit.  If it’s too hot or too cold, it can be tough to fall asleep or stay asleep.

3. Establish a Relaxing Bedtime Routine 

If you want to sleep healthy, a routine may be the perfect solution. Having a routine every night can help train your brain to sleep and also work wonders for your sleep quality. Try meditation, deep breathing exercises, or even just a few minutes of quiet reading. These habits can signal your body that it's time to rest, boosting your sleep quality.

4. Use Sleep Aids 

Using sleep aids like white noise machines or blackout curtains can also improve sleep.  White noise can drown out background sounds, and blackout curtains create a dark, calming environment that tells your brain it's time for rest.

5. Sleep on a Supportive Mattress With Pillows

A supportive mattress and pillows are crucial for good sleep. They keep your body in the right position and prevent aches and pains.  Investing in quality bedding can lead to better sleep, no aches, and fewer wake-ups during the night.

6. Take Daytime Naps 

Don’t underestimate the power of daytime naps. A short nap, especially in the early afternoon, can recharge you without affecting your nighttime sleep. Napping too late in the day, though, might make it harder to fall asleep at bedtime. So, keep it short and blissful.

7. Use Pain Management Techniques

Managing pain effectively is crucial for better sleep. Over-the-counter pain relievers, gentle stretching, or a warm bath before bed can ease discomfort and make it easier to drift off.  Did you know that pain can often be worse at night because your mind is less distracted? That’s why it’s important to tackle pain before it interferes with your sleep. However, you should note that if you are using over-the-counter pain relievers, it must be based on your doctor's prescription.

Best Sleep Positions to Use After Knee Replacement

Using a suitable sleeping position can make all the difference in how you sleep after knee replacement surgery. Here are some sleep positions you should try:

"Sleep and nutrition are critical to the healing process. The mechanics of the knee replacement itself, though, require you to give some thought to your sleeping position. I also encourage you to work closely with your physical therapist to find solutions."

— Young M. Jee, M.D. (Specialties: Hip and Knee Conditions)

Good Elevation and Positioning 

If you want to recover from your knee replacement with less pain and swelling, one of the most effective ways is by elevating your leg while you sleep.  Elevating your legs helps to reduce fluid buildup around the knee, which can reduce swelling and discomfort. To do this well, you’ll want to place a pillow or two under your affected leg, ensuring that your knee is slightly above the level of your heart. However, avoid placing the pillow directly under your knee joint. This can cause the knee to bend, which might hinder your recovery. Instead, place the pillows under your calf and foot to keep your leg straight while still benefiting from the elevation. In addition to elevation, positioning your body in a way that minimizes stress on your knee is also important. Whether you’re sleeping on your back or side, using additional pillows for support can prevent your leg from twisting or moving into an uncomfortable position during the night.

Choose the Right Sleep Surface 

The surface you sleep on plays a big role in your overall comfort and recovery. A mattress that’s too soft may not provide the support your body needs. It can cause you to sink in and place unwanted pressure on your knee.  On the other hand, a mattress that’s too firm might not offer enough cushioning, leading to discomfort and disturbed sleep. Ideally, you want a medium-firm mattress that supports your body’s natural alignment while offering enough to cushion your joints. If you’re finding it difficult to get comfortable, consider adding a mattress topper for extra cushioning. You can also invest in a mattress specifically designed for post-surgical recovery.  Memory foam or gel-infused mattresses are great because they contour to your body, giving you both support and pressure relief.

Side Sleeping With Proper Support

Side sleeping can be a comfortable position after knee replacement surgery, but it requires proper support to ensure your knee stays in a safe position. It’s best to sleep on the side that wasn’t operated on to avoid putting pressure on the new knee joint. Place a firm pillow between your knees to keep them aligned and reduce strain on your hip and lower back. This pillow will help prevent your legs from crossing, which could twist the knee and cause discomfort or even harm the joint.

Back Sleeping With Pillows for Comfort

Your therapist will often recommend back sleeping after knee replacement surgery because it allows your leg to remain straight, which is crucial for proper healing.  To make this position more comfortable, place a pillow under your operated knee. This slight elevation helps:

• reduce pressure on the joint
• reduce swelling
• promote blood circulation

Additionally, placing a pillow under your foot can prevent your leg from rotating outward, which could strain your new knee joint.  If lying flat on your back causes discomfort, you might also try placing a small pillow under your lower back for additional support.

Avoiding Positions that Worsen Pain

Certain sleep positions can worsen pain or put unnecessary stress on your new knee joint.  Stomach sleeping is one such position to avoid, as it often forces your leg into a twisted position that can strain the knee and lower back.  You should also be careful about sleeping curled up on your side. If you draw your knees too tightly, it can put pressure on the joint and cause pain. Instead, keep your legs only slightly bent and use a pillow between your knees to maintain alignment.

When to Seek Professional Help

If you’ve tried different methods and still find it difficult to fall or stay asleep, there may be a deeper issue which can affect your recovery. Also, if you’re feeling any of the following symptoms, you’re probably sleep deprived and need to see a professional for help:

• fatigue
• difficulty concentrating
• mood swings
• weakened immunity

If your current pain management or sleep aids aren’t working well, your doctor may adjust medications, recommend new sleep aids, or revise your physical therapy routine for better results. However, for tailored care during and after knee replacement, consider the Lancaster Orthopedic Group’s foot and ankle specialists. Our specialists offer advanced treatments and custom-made rehabilitation to support a smooth recovery and address any complications.

Request an Appointment

Prioritize quality sleep to speed up your recovery after knee replacement surgery. Proper sleep positions, pain management, and sleep aids help reduce pain and aid healing. The Lancaster Orthopedic Group’s Total Joint Replacement program offers you comprehensive care, including advanced surgical techniques, personalized rehabilitation, and expert support from our skilled doctors to ensure the best outcomes for your recovery. Request an appointment today.