Aspetar Magazine

154 ASPETAR MAGAZINE THE IMPORTANCE OF SLEEP FOR ACL The Power of Sleep in ACL* Recovery and Return to Sport *(ACL) Anterior cruciate ligament injury Essential Sleep Strategies for ACL-Injured Athletes To optimise your recovery, mental health, and safe return to sport, prioritise these science-based habits: Sleep is one of the best ACL injury recovery supports, despite its neglect. While you sleep, the body repairs damaged tissues, lowers pain and inflammation, and releases growth hormone. For athletes recovering from anterior cruciate ligament (ACL) injuries, adequate sleep becomes particularly crucial for optimal healing and successful rehabilitation outcomes. However, research shows that more than half of athletes recovering from ACL surgery experience sleep disturbances, which may delay healing, impair scar formation, and increase joint stiffness. Poor sleep is also linked to anxiety, low motivation, and poor rehabilitation commitment, and re- injury is more likely for athletes who sleep less than 7–8 hours per night. Sleeping 8 to 10 hours a night is crucial for both physical recovery and a successful return to sports. Work with a specialist for personalised sleep education, assessment, and monitoring to support holistic recovery and return to sport Morning sunlight helps regulate your sleep cycle Maintain a consistent sleep schedule to support recovery Elevate your leg slightly to reduce swelling and pain Keep your room cool, dark, and quiet for optimal sleep Sleep on your back or on your non-injured side with a pillow between your legs Wind down with relaxing activities and avoid screens before bed Avoid caffeine, stimulants, or heavy meals late in the evening