11 Strategies for Faster Hospital Recovery
"Hospitals are like hotels. Only in hotels, the bellhops don't wake you up every four hours to see if you've died yet."
—Joan Rivers
A hospital stay can throw your world into disarray, leaving you unsure about how to best support your own healing. While medical professionals are there to address your condition, there's more you can do to actively participate in your recovery journey.
This guide, informed by my 15 years as an occupational therapist (OT), offers evidence-based strategies and practical tips. Some of these strategies may seem obvious, while others are more nuanced but equally important.
I've wanted to write an article like this for a while, one that brings together my thoughts on making the most out of a hospital stay and the strategies I plan to use if I am ever hospitalized unexpectedly. While not every patient follows all these recommendations, I've consistently observed that those who strive for them tend to have the most successful recoveries.
11 Ways to Optimizing Your Recovery In The Hospital/Inpatient Rehab
1. Prioritize High-Quality Sleep
When coaches talk about the best recovery strategies for their athletes, they often say that the top 3 are sleep, sleep, and sleep. We all know the power of a good night's sleep on our mood and energy but the impact it has on your physical and mental recovery in the hospital is even more powerful.
Do this:
Get the quality and quantity. Getting your 7-9 hours of sleep per night is a good rule of thumb but it goes deeper than just quantity. Ideally, it's important to get 7-9 hours of high-quality sleep consistently each night, likely with a scheduled and consistent nap during the day for the first couple of weeks in inpatient.
Minimize staff having to wake you. You'll inevitably be woken up in the middle of the night for a variety of reasons in inpatient rehab: blood pressure checks, weight shifts, blood draws, etc.., especially in the first week or two. Have a conversation with the rehab team to ask if these intrusions can be spread out (e.g. every 4 hours instead of every 2) or held off altogether in the name of your sleep.
Use a sleep mask (see lighting points below)
Use a white noise machine.
Respect the Sleep Window. In the 2-3 hours before bed, avoid food, stress, and blue light.
Be consistent with the bedtime. A recent study of 60,000+ participants found that those who had regular sleep times had a 57% lower risk of heart disease, 39% lower risk of cancer, and 61% for other causes, even after adjusting for confounding variables.
2. Manage Your Exposure To Light
Fluorescent lights are to hospitals as smoking is to lung cancer. This near-constant exposure to fluorescent lights creates an evolutionary mismatch where your mind and body are confused and it's difficult to turn off. These lights can induce a constant activation of your sympathetic nervous system (fight, flight, freeze system) while also hurting your circadian rhythm. However, research suggests these factors can be detrimental to patient health. A review published in the Journal of Clinical Nursing found that reducing sound and light exposure in intensive care units (ICUs) improved sleep quality for patients by 40%, potentially contributing to faster recovery.
Do this:
Get natural light when you can. Of course, this can be difficult in a hospital but take advantage of it when you can. I would often take my patients to the roof terrace to start a therapy session and get direct sunlight. A study published in Sleep Medicine linked exposure to natural light with improved sleep, mood, and overall well-being
Wear blue light blockers 3 hours before bed. This can signal to your body that nighttime is coming which can decrease your cortisol and increase your natural melatonin levels to prepare you for a deeper and better sleep.
Use a SAD Lamp. Blue light often gets criticized, but like stress, carbs, and many other factors, it's only harmful in excessive amounts or at the wrong times. In hospital settings, exposure to blue light early in the day plays a crucial role in establishing a circadian rhythm, lowering melatonin levels, and signaling to the body that it's time to be alert. This helps set the body's internal clock, which will later indicate when it's time for sleep. To combat seasonal affective disorder (SAD), the use of a SAD lamp can be beneficial, as it simulates natural light and helps regulate sleep-wake cycles.
Use a sleep mask. A systematic review of 19 sleep studies on ICU and non-ICU patients found that sleep masks and earplugs showed significant improvement in reported sleep. The benefits go beyond those in the hospital though as data from those who wear the wearable, Whoop, also found significant improvements. Whoop wearers who used a sleep mask improved their time asleep by 27 minutes, their REM sleep by 2%, and their recovery by 9%! Even babies in neonatal intensive care units who wear eye masks at night develop better and are released earlier than babies who don’t wear eye masks. I’ve become convinced of the power of a sleep mask and now use it nightly.
Bring in a lamp. Often the only lighting in a hospital room is fluorescent. Instead, have a lamp instead that uses lightbulbs suggested in this article.
Related: 8 Tools For Better Sleep
3. Have Visitors...But On Your Time
Your social circle is critical to your recovery. A study published in Critical Care Medicine found that critically ill patients with strong social networks had a 20% lower mortality risk than those with weaker connections. It's also important for your health overall, as a systematic review and meta-analysis found that social isolation and loneliness are significant risk factors for coronary heart disease and stroke.
And according to an 84-year Harvard Study—the longest study ever conducted on human happiness—there's one thing that matters above all else: good relationships. According to the researcher involved in the study,
“[I]f we had to take all 84 years of the Harvard Study and boil it into a single principle for living, one life investment that is supported by similar findings across a wide variety of other studies, it would be this: Good relationships keep us healthier and happier. Period."
That being said, I can't tell you how many times I've brought patients back to their rooms, exhausted and excited to get in bed to take a nap, only to find their third cousin that they hadn't seen in 4 years to show up to visit. While it may be a nice gesture, having visitors unannounced can be annoying and impede recovery.
Do this:
Have a "point person" in your group communicate to the rest of your visitors a schedule. Set visitation hours and allow time for rest, naps, and limited stimulation.
If you have cognitive impairments, post-concussive symptoms, etc. then set a limit on the number of visitors each day if the hospital doesn't already do that.
4. Get Some Nature
A hospital room is a far cry from a National park but that doesn't mean that you can't bring some nature into your room. Biophilia refers to our innate connection with nature and studies show incorporating natural elements into healthcare settings can have a positive impact on your recovery. One study published in Building and Environment demonstrated that introducing indoor plants in hospital rooms led to a 12% improvement in patient satisfaction and a perceived 5.5-decibel reduction in noise, contributing to a calmer environment. Furthermore, an umbrella review published in the International Journal of Environmental Research and Public Health concluded that exposure to nature, including plants and natural settings, is associated with a 12% reduction in stress hormones, a 6% improvement in mood, and a 19% faster recovery rate from surgery.
Nature bathing, also called forest bathing (Shinrin-yoku in Japanese), is also beginning to get its moment in the sun (pun intended) as more nature means better well-being and, on the contrary, insufficient exposure to nature is associated with heightened levels of stress, diminished mood, and an increased risk of mental health issues.
Do this:
At the most basic level, have pictures of nature hung in your room and use nature sounds as background noise.
A step up is to have plants brought into your room. (Bonus points if you use these NASA-approved plants that clean the air).
If the hospital you’re in has a greenhouse or any outdoor rooftops or patios then take advantage of these, regardless of how simplistic they may be.
Related: How To Biohack On A Budget (With Upgrade Options)
5. Minimize Toxins
Hospitals strive to deliver quality care to patients, but they also operate as businesses with a focus on cost reduction. One strategy to achieve both goals is the use of disposable products, a practice that has become even more prevalent since the COVID-19 pandemic. This can include items like plastic utensils, paper or Styrofoam cups, and inexpensive toothpaste.
However, a recent study raises concerns about the potential health risks associated with these disposable items. Researchers found that nearly 60% of patients undergoing surgery had microplastics or even smaller nanoplastics in their main arteries. Alarmingly, a study in Nature found that those with higher levels of microplastics were 4.5 times more likely to experience serious health events like heart attack, stroke, or death within the following 34 months.
Another study from Columbia and Rutgers universities discovered that the average liter of bottled water contains nearly a quarter million nanoplastics, detected for the first time using a microscope with dual lasers. The researchers examined three common bottled water brands and found particle levels ranging from 110,000 to 400,000 per liter, with an average of around 240,000.
Fortunately, there are many ways to minimize your risk of toxins in the hospital.
Do this:
Check out my book called, The Non-Toxic Living Guidebook, for a full breakdown of what is harmful, why, and what to use instead (links included).
Use your own stainless steel water bottle. (I use this Yeti (just make sure to remove the plastic “chug cap” so your lips aren’t touching plastic).
Bring in your own products: deodorant, toothpaste, mouthwash, etc.
Related: Non-Toxic Living: Oral Health (Toothpaste, Mouthwash, Floss, & More) & Non-Toxic Living: Natural Bath & Shower Products
6. Establish Gift Guidelines
If you have visitors (and you should—see above) then they’re going to want to bring you something. They’ll have no idea what to bring you so it will probably be balloons, a card, and a whole lot of highly processed, shelf-stable, snacks and sweets made with sugar, vegetable oils, and additives.
Needless to say, eating these types of food can increase inflammation, disrupt blood sugar, affect mood, lower energy levels, impair your immune system, and hurt your recovery.
Do this:
Set boundaries on gifts early. Tell your closest family members (who will be the ones your other visitors will look to) about your preferences. This avoids the awkward exchange when they give you something you don’t want to be tempted to eat.
Encourage practical gifts such as:
Books or a gift certificate for audiobooks.
A water bottle (like this Yeti)
Sleep tools like a grounding mat, a sleep mask, or a white noise machine.
Healthy snacks (IQ Bars, Maui Naui Beef Stricks, electrolytes, nuts, fruit, etc.)
Related: The Hidden Health Effects Of Seed Oils: What You Need To Know
7. Maximize Rehabilitation Opportunities
While the whole team is important to your recovery, it’s the therapists who are the ones focused on maximizing your functional independence. View these therapy sessions as the cornerstone of your recovery and look for ways to maximize the time in and out of the sessions.
Do this:
Become an active participant: View rehabilitation as a vital part of your recovery, not just something you have to do. Ask questions, understand your therapy goals, and actively participate in the exercises prescribed by your therapist.
Request rest. Advocate for therapy sessions to be spaced out with adequate rest intervals so you can maximize recovery before the next bout.
Think “Practice makes progress”: Consistent practice is key to success in rehabilitation. Beyond scheduled therapy sessions, try to incorporate your exercises and movements into your daily activities whenever possible.
Ask for homework. Most patients only get 15 hours of inpatient therapy a week. That’s 153 hours that you could be further making process (and, you know, sleeping). Ask your therapists for simple ideas, exercises, and strategies that you can do in the room to maximize your recovery.
Be open-minded about additional therapies: While physical, occupational, and sleep therapy are key, consider participating in creative art therapies such as music, art, horticulture, and dance. Use these as ways to improve your mood, pick up a new hobby, meet other people, and build on your therapy gains.
8. Minimize Learned Nonuse
Maximizing your recovery in the hospital involves more than just medical treatment; it requires active participation in your rehabilitation process to avoid "learned nonuse." This psychological phenomenon occurs when patients, often unconsciously, begin to favor unaffected parts of their body, neglecting the use of the impaired areas. Over time, this can lead to further deterioration of the affected parts, established habits that are hard to overcome, and a lower risk of recovery of the function of that part of the body (often a hand).
When someone finds it difficult or painful to use an affected limb, they may begin to rely solely on their unaffected side. This behavioral adaptation, while seemingly practical in the short term, can limit the brain’s ability to rewire itself and recover functionality in the affected area. As a result, the neglected limb or body part can become weaker and less coordinated. This establishes a new habit which becomes very difficult to break as time goes on
Do this:
Carry over what you learn in therapy: Whether it’s grooming, feeding, dressing, or any other activity, make an effort to practice the skills you are taught in therapy sessions throughout your day. Consistent practice reinforces neural pathways and aids in recovery.
Get used to saying, "Let me try it first.": Encourage yourself and your caregivers to let you attempt tasks before stepping in to help. This practice not only builds confidence but also ensures you are continually challenging and improving your abilities. This helps promote the brain’s ability to adapt and regain function, ultimately supporting a more complete and swift recovery.
Consider CIMT. Constraint Induced Movement Therapy (CIMT) and it’s cousin, mCIMT (modified CIMT) is a treatment approach that involves restricting the use of the unaffected limb while encouraging intensive therapy and practice with the affected limb. This forces the brain to focus on relearning and strengthening the weakened areas. The evidence is strong and captivating (I did not graduate level research on this) but it takes time and effort. I often give my patients a wash mitt on their unaffected hand as a reminder to use the affected side. Oven mitts work too.
Set specific, achievable goals: Work with your therapists to set realistic short-term and long-term goals for your recovery as it relates to what you can do now and what you’re working on for later.
9. Shift Your Mindset
You’re probably in the most life-changing position of your life, and the road to recovery can be both physically and emotionally challenging. However, adopting the right mindset can significantly influence your healing process. How you think and feel about your situation can either enhance your recovery or hinder it. A positive, proactive attitude is a crucial component of rehabilitation.
The connection between mind and body is powerful. Studies have shown that a positive mindset can boost the immune system, reduce stress, and improve overall health outcomes. Conversely, negative thoughts and emotions can lead to increased pain perception, slower recovery, and even setbacks. Shifting your mindset towards optimism and resilience can make a substantial difference in the recovery process.
Do This:
Practice gratitude: Start or end your day by listing three things you are grateful for. Focusing on the positives, no matter how small, can improve your mood and outlook on recovery. Consider a gratitude journal and start small. Even “this breath,” “living in the United States,” and “I was so close to death with that _____ (injury, surgery, etc.) but now I have a new lease on life” are all great starting points.
Visualize success: Spend a few minutes each day visualizing yourself achieving your recovery goals. This visualization, also known as mental rehearsal, is a common tool in sports psychology, used by elite athletes. It can enhance motivation and reinforce the belief that you can regain your strength and independence.
Adopt a growth mindset: Embrace challenges as opportunities to learn and grow. Understand that setbacks are part of the process and that persistence and effort can lead to improvement.
Engage in mindfulness or meditation: Mindfulness practices can help you stay present and manage stress and anxiety. Techniques such as breathwork strategies, progressive muscle relaxation, or guided meditation can be particularly helpful. Headspace is a great app to start with.
Celebrate small wins: Acknowledge and celebrate your progress, no matter how minor it may seem. Recognizing your achievements can boost your confidence and motivate you to continue working hard.
Be open to professional support: Professional support can provide you with strategies to manage stress, anxiety, and depression, which are common during any hospitalization. Even if you’re not struggling with these, consider talking to a trained staff member (psychologist, counselor, etc.) about your thoughts and situation. They’re trained to help and even small nuggets of advice can provide powerful breakthroughs.
Expect that It will be difficult: Acknowledge that the path to recovery will have its challenges. Being mentally prepared for difficulties can help you face them with resilience and grit.
Come up with a mantra: Create a personal mantra to keep you motivated. Phrases like "Forward, never straight" or "Just keep swimming" can provide encouragement and a sense of purpose during tough times.
Know that It could be worse: Remind yourself that your situation, while challenging, could be more difficult. Looking around the gym in an inpatient rehab setting can offer perspective and help with gratitude.
Leave the phone in the room: Engage fully in your therapy sessions. Avoid putting your headphones in or bringing your phone to therapy. Being present and attentive maximizes the benefits of your rehabilitation efforts.
Avoid defeatist phrases: Stay away from phrases like "I'm not leaving here until I'm back to 100%." These statements can set unrealistic expectations and lead to disappointment. Instead, focus on incremental progress and celebrate each step forward.
10. Prioritize Nutrition
Your body is working hard to heal in the hospital, and proper nutrition is essential to support this process. Hospital food is notorious for being bland and unappetizing but beyond that, it’s both full or harmful ingredients and devoid of the important micronutrients that your body is craving. How much does this food affect your recovery?
Researchers examined the effects of the Healthy Hospital Food Initiative (HHFI) implemented in New York City hospitals. Following the implementation of HHFI, there were substantial increases in fiber (25%), decreases in sodium (19%), fat (24%), and saturated fat (21%). Perhaps most notably, there was a 667% increase in fresh fruit servings offered to patients.
More research has shown that malnourished patients are 54% more likely to be readmitted to the hospital within 30 days of discharge compared to well-nourished patients. Furthermore, upon readmission, malnourished patients are twice as likely to be diagnosed with a serious infection, leading to increased healthcare costs.
Do this:
Bring supplements (with doctor's approval): Consider packing high-quality protein powder, healthy fats like nut butter, or multivitamins to supplement your hospital meals. It’s important, however, to, always consult your doctor before starting any new supplements to avoid interactions with medications.
Pack Nutritious Snacks: Stock up on easy-to-eat, nutrient-rich snacks IQ Bars, Maui Naui Beef Stricks, electrolytes, nuts, fruit, etc.). Here is a full list of more healthy snack recommendations.
Stay hydrated and get enough electrolytes.
Opt for Whole Foods: Whenever possible, choose whole, unprocessed foods over hospital-provided processed options. Foods like whole grains, lean proteins, and fresh produce can significantly improve your nutritional intake.
Avoid Inflammatory Foods: Steer clear of foods that can cause inflammation, such as those high in refined sugars, trans fats, and artificial additives. These can slow down your healing process and contribute to discomfort.
Involve Loved Ones: Let your family and friends know your dietary preferences.
Work with the Dietician: Many hospitals have dietitians on staff who can help you create a personalized meal plan.
Remember the microbiome. There’s a good chance that you’ve gotten antibiotics during this hospital stay. Use this antibiotic recovery protocol to help heal your gut.
11. Don’t Discount The Little Things
Hospitals can be noisy. It's typically the rooms closest to nursing stations or the constantly opening doors that bear the brunt of this noise which can disrupt sleep and increase frustration so request a room change if this is the case.
Get turned in bed! Developing a pressure ulcer (a.k.a. bed sore or wound) is a very real and common thing in the hospital. When your body is in the same position for days on end, such as in an acute care situation, there is a high likelihood of the development of a wound. These wounds are easy to get and very difficult to get rid of and often delay or prevent rehab from ever happening. fortunately, these are easily preventable by performing weight shifts.
In bed: Every two hours, use a wedge to shift your weight slightly to the side.
In a chair: Stand every 30 minutes and if you can’t stand then do a push-up weight shift for 30 seconds or a lateral or forward lean for 2 minutes.
Make your hard days hard and your easy days easy. Go all out in therapy and take it easy on the days you don’t have therapy although make sure to get out of bed and practice active recovery as able.
Talk to your kids about your situation. Be honest and open about what's happening, and encourage them to ask questions. Open communication can help ease their anxieties and make the experience less stressful for everyone.
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