Sleep for Rest and Recovery

Maximize your rest to promote healing

Sleep is crucial for recovery when you are sick or injured. During sleep, your body shifts energy away from wakeful activities and goes into maintenance-and-healing mode. Multiple hormone levels change, making your immune system more active to fight infections and promoting tissue repair. 

Sleep Cycles

Not all sleep is equal. Sleep cycles happen in four separate stages. 

Stage one lasts for a few minutes as you move from being awake to being asleep. In stage two, you are fully asleep, but it is still considered “light sleep.” 

Stage three is deep sleep. It is when your body is most activated to heal itself. 

The last stage is called rapid eye movement (REM) sleep. During this stage, your brain activity is most like when you are awake, and dreams are common. Better REM sleep is linked to better learning, memory, and creativity.

Breathe to Sleep

To calm your mind and encourage relaxation, breathe deeply so your belly expands. This is called diaphragmatic breathing, or belly breathing. Try taking 10 slow belly breaths and feel your muscles relax.

man relaxing happily in his bed

Tips for Deep Sleep

In the hospital, discomfort, medication, and activity can prevent you from getting into deep, healing sleep. Use these tips to help you fall and stay asleep:

  • Make it like home: Bring familiar items, like a pillow and blanket.

  • Keep your routine: As much as possible, go to sleep and get up at the same time you do at home. Avoid daytime naps, especially in the afternoon. Be active during the day and spend some time in the sun if you can. 

  • Maximize comfort: If your bed is uncomfortable, try raising the head to 45 degrees or putting a pillow under your knees. 

  • Set the stage: Sleep is best in a dark, cool environment. Consider wearing an eye mask, turning down the heat, and turning the TV off. White noise or a fan can help too. 

  • Calm your mind: Try meditating for a few minutes before sleep. If you have racing thoughts, writing your worries down can help. Ask a friend or family member to help you write them down if you can’t.

  • Manage pain: No one can sleep if they are uncomfortable. Work with your care team to stay on top of pain. Ask about non-medication options too. 

  • Stay hydrated: The air in the hospital is very clean but can be dry. Stay hydrated according to your doctor’s instructions. If you tend to wake in the night to urinate, try to drink more earlier in the day rather than later. 

  • Partner with your team: Ask your nurse if your nighttime care can be grouped to minimize sleeping interruptions. Check medications to make sure they don’t have side effects that keep you awake. 

Sleeping medications can help if other methods don’t. Ask about medications that are less likely to make you unsteady and at risk for a fall.

Not Counting Sheep

Instead of counting sheep to fall asleep, try counting backward from 100 to 0. Why does it work? It turns off racing thoughts with just the right blend of mindlessness and concentration. 

How to do it:

Count slowly from 100 to 0, spending about a second on each number. If your mind wanders, start over at 100 again.

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