Total Knee Replacement Sleeping Tips

Sleeping after a total knee replacement is rough, especially in the first couple weeks.  It is by far one of the most common questions that I get working with post operative knee replacement clients.  I recently posted a video on this topic going over 3 things you can do to improve sleep. Check that video out HERE.  Lets expand on this topic and go over 5 things you can do to improve sleep after a knee replacement 

#1) Positioning: Sleep in a position you are most comfortable in that does not disrupt the surgical incision.  Yes, most therapists and doctors will tell you to sleep on your back with your leg elevated. In an ideal world this is how you sleep, but not everyone can sleep this way.  Many people recover just fine by using pillows to sleep on their side and avoid disrupting the surgical incision.

#2) Medication Timing:  Take your pain meds as prescribed by your doctor.   The first few weeks after a surgery is not the time to be a hero and tough it out.  Time your medications with going to bed to maximize their effectiveness as you sleep.  A great idea is to also know your doctors policy on refills. Ask them before the surgery.  Sometimes doctors will require an in person visit or maybe they even have a no refill policy all together.  Knowing exactly what the policy is allows you to use your medications to maximize your sleep.  

#3) Supplements: Melatonin & Magnesium Glycinate:  Lots of studies have shown these two work.  Ideally you try these out before the surgery to know if they are effective or not.  Melatonin is a well known supplement to improve sleep.  Magnesium Glycinate is a slightly more expensive form of magnesium but it has better absorption.  It also has less of a laxative effect that some of the other forms can have.  Consult your doctor before taking any medications or supplements.

4) Maximize Sleep Hygiene: Get into a routine so your body knows it is bed time.  Go to bed at the same time every night and avoid late night binge watching TV shows or scrolling on social media until 2am.  Limit electronics for at least 1 hour leading up to bed time.  I encourage all my clients to set an alarm clock to remind them it is time to get to bed.  Anyone who I work with to prepare for a knee replacement, making an effort to do this for a few weeks before the surgery often pays dividends.  

5) Avoid Stimulants after 2pm: That afternoon coffee might sound like a good idea, but for a large majority of people, caffeine in the afternoon will interfere with your ability to sleep later that evening.  Try Switching out to a tea with little or no caffeine if you have a coffee craving. Switch out caffeinated soda for uncaffeinated 

BONUS #6)  Set up your environment:  A bed side commode so you don’t have to walk far to use the restroom in the middle of the night can help.  Placing medications and a light snack at your bed side is a simple environmental set up that makes life easier as well….. and lastly, PETS.  Don’t be afraid to keep your pet away from you for a few nights if they normally sleep with you.  A well rested version of you is a better pet owner.