Can’t Get To Sleep? It May Be Post-Surgical Insomnia.
After gallbladder removal, or any surgery, sleep can be hard to come by. This can be frustrating for many people, as rest is essential after an operation. For some people, insomnia may come because of post-surgical pain, discomfort, or medication side effects. For others, the stress or anxiety about going through recovery could be the cause for staying awake. Whatever the reason, these 4 tips can help people catch a good night of shut-eye after surgery.
1. Try some meditation
Relaxing the body can be easier said than done. Some meditation techniques can help. People may try deep breathing exercises. For example, box breathing techniques involve inhaling for 4 seconds, holding for 7 seconds, and then exhaling for 8 seconds. People may also try progressive muscle relaxation. This technique consists of contracting and then relaxing all muscles, starting at the base of the feet and working the way up the body.
2. Adjust your environment
With or without surgery recovery on the table, sleeping in specific environments can be more productive. Make sure the room designated for sleep is cool and dark. If needed, wear an eye mask or earplugs to block out sights and sounds. Try to decrease sleep interruptions as much as possible by changing wound dressings and performing other care activities before settling in for the night.
3. Limit screen time
One of the most gold-standard but difficult ways to improve sleep is to resist screen time temptations. The blue light that comes from smartphones and tablets can interrupt the body’s natural melatonin production. Try to turn off screens at least an hour before bedtime. Instead, read a book, listen to music, or listen to a sleep meditation.
4. Mind your food and drink
What people eat and drink can affect sleep quality. Sugar, alcohol, and caffeine can all interrupt sleep, even when not taken close to bedtime. Caffeine, in particular, can have significant effects. Try to limit caffeine during the day and avoid drinking coffee or caffeinated sodas starting around lunchtime.
Does sleep affect my recovery?
Getting enough sleep supports healthy recovery after surgery. The body needs sleep to heal properly and quickly. To make recovery go more smoothly, try to keep sleep routines regular. If home remedies don’t work, speak with a healthcare provider. The provider may be able to prescribe pain medications or other solutions to improve sleep.
