Sleeping after an Ankle Fracture
How to snag that much-needed shut-eye
After an ankle fracture or surgery, getting quality sleep can feel impossible—but it’s one of the most important parts of healing. Rest allows your body to rebuild tissue, reduce inflammation, and regain strength. If pain, swelling, or an awkward cast keeps you tossing and turning, here are some tips to help you finally get that much-needed shut-eye.
1. Create a Comfortable Sleep Setup
Keeping your ankle elevated is key to reducing swelling and discomfort. Try using a leg elevation pillow or wedge designed to keep your foot higher than your heart. A foot tent—a lightweight frame that lifts bedding off your foot—can prevent blankets from pressing on a tender ankle, which often makes a huge difference in comfort.
2. Manage Pain Before Bedtime
Pain tends to flare at night. Follow your doctor’s medication schedule closely, and don’t wait until you’re hurting to take your next dose. Gentle ice therapy before bed can also help reduce throbbing and swelling. If approved by your healthcare provider, alternate cold packs and elevation to calm the area before you settle in.
3. Choose the Right Sleeping Position
Most people sleep best on their back with the injured leg elevated. If you’re a side sleeper, place pillows between your legs to prevent twisting or pressure. Avoid sleeping on your stomach—it can put unnecessary strain on your ankle and lower back.
4. Prepare Your Mind and Body for Rest
Good sleep hygiene helps your brain wind down. Dim the lights an hour before bed, avoid caffeine in the afternoon, and limit screen time—the blue light from phones and tablets suppresses melatonin. A short breathing exercise or meditation can help ease stress about recovery and pain.
5. Keep Nighttime Essentials Within Reach
If you wake up often, set yourself up for success. Keep water, pain meds, and your phone close by so you don’t have to hop around on one foot in the dark. Using a small bedside commode or mobility aid can also prevent falls.
A member of my Facebook ankle fracture support group added these tips, which might be helpful:
Sleep like a newborn. Probably four to five hour stretches at most right now. Take naps when you can. Once I could shower regularly and get back in my bed, it got exponentially better. Also, get outside in the sunlight as much as possible so your circadian rhythm can be reminded. I promise it will get better.