When your hormones change when you get a plastic surgery, the result can be a less-than-ideal night’s sleep. As a result, you are likely to wake up feeling tired, have difficulty falling asleep, and have difficulty waking up in the morning. In addition, you may find that your skin is more sensitive to the rigors of your everyday schedule. The good news is that you can do some simple things to help improve your quality of sleep following plastic surgery, as discussed below.
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Improve Your Quality of Sleep Following Plastic Surgery
Establish a bedtime routine.
It’s good to establish a bedtime routine that physically and mentally prepares you for sleep. You can use your bedtime routine as an opportunity to relax, unwind and de-stress from the rigors of the day. Some good things to try are taking a soothing bath, reading a book or listening to calming music. Try to avoid stimulating activities such as watching violent or gory movies or reading disturbing books before sleeping. This can keep you awake for long periods. If you have any sleeping pill prescriptions, take them about one hour before turning in for the night so that they have time to work effectively before you go to bed.
Use your favorite pillow and mattress.
Your pillow may not be making you feel as though you are sleeping well if it is too soft or too firm. For example, soft pillows can help keep your head and neck at the proper angle while sleeping, which is an important part of a good night’s sleep. Also, the right pillow can support your head and neck while also keeping them in a natural position while sleeping on your back, thus promoting better circulation to the face and preventing wrinkles from appearing from flattening out during sleep. After plastic surgery, you may find that you need to change the pillow that you currently use. If your current pillow is too soft or too firm, a new one may be needed.
Avoid drinking too much water during the day.
Drinking too much water can make it more difficult for your body to remain hydrated throughout the night, resulting in a less comfortable sleep, which can worsen post-surgery sleep problems. Also, avoid drinking liquids at least 3 hours before going to bed as this will also keep you from falling asleep faster. This is because caffeine can keep you awake for long periods.
Avoid alcohol and caffeinated beverages late at night.
Caffeinated beverages such as coffee, tea or soft drinks can keep you awake for long periods if consumed after sunset. This is especially true if the beverage is caffeinated, such as green tea, matcha tea or black teas, as these contain various stimulant compounds that can prevent proper sleep leading to a sleepless night, which will worsen your post-plastic surgery sleep habits. On the other hand, it is OK to drink alcohol in moderation, as studies have shown that moderate consumption of wine can be an effective sleep aid.
Avoid working on the computer late at night.
Working on a computer for long periods may prevent you from falling asleep easily later that night and make you feel tired during the day when you wake up in the morning. Also, avoid watching television or doing other activities that stimulate your mind before going to bed. This will take away time needed for relaxation and unwinding and keep you awake for long periods.
Read: Non-Surgical Facelifts
Use a facemask while sleeping if dryness is an issue.
If you are suffering from dryness, consider using a very mild and gentle facial mask to moisten your skin. If you do not want to use a facial mask, you can use an intensive moisturizing cream and apply it gently in a circular motion on the back of your neck and around your ears with light strokes. Do not apply any cream to the rest of the face, as this will be too heavy for the skin. Also, be sure that your pillowcase is made of 100% cotton or natural linen, as synthetic materials can retain heat which may also contribute to dryness if worn overnight.
Avoid sleeping on one’s back for at least 2 weeks following plastic surgery.
If you sleep on your back, try to avoid it as much as possible for at least 2 to 3 weeks after your surgery. This is because sleeping on one’s back can increase the tension placed on the face, resulting in overall swelling, bruising, and redness. Sleeping on your back for long periods can further make you appear more tired, worsening post-surgery sleep problems if you already have sleeping issues after plastic surgery.
Avoid heavy exercise 12 hours before bedtime.
Exercising too heavily may cause stress and strain that can keep you awake for long periods, especially if done too close to bedtime. This is since physical activity increases your heart rate and blood pressure, which triggers the release of various hormones, including adrenaline, noradrenaline, growth hormones, and various others, with each muscle contraction. These hormones are counter-indicators for falling asleep as they serve to keep you awake. For this reason, it is advisable to avoid working out for at least 12 hours before going to bed.
Avoid strenuous exercise during peak melatonin levels in the afternoon and evening (4:00 pm – 9:00 pm).
Strenuous exercise creates many counter-indicators for falling asleep, such as increased heart rate, blood pressure, and adrenaline levels. In addition, vigorous exercise can cause muscle fatigue, resulting in physical discomfort and even pain when resting in bed at night. Also, exercising too close to bedtime can increase the risk of dehydration which can further promote poor post-surgery sleep habits.
Try to take a nap during the day if you have problems sleeping at night during the first two weeks following your surgery.
If you are suffering from ongoing sleep issues after your facelift, remember that taking a nap during the day will help alleviate some of your symptoms. Studies have shown that even a short nap of 30 minutes will temporarily relieve difficulty falling asleep at night.
After plastic surgery, the first two weeks will be the most critical in how well your healing goes and how you recover. It is very important to follow the instructions given by your surgeon during this period. Always be sure to stay away from any activity that may strain or put excessive stress on your face, even if you are not feeling pain. This is especially important during the first 7 days after surgery. Your face may be more susceptible to damage, further promoting poor sleep habits and worsening post plastic surgery sleep problems.