This article is based on ongoing first-hand experience having had an operation for hip fracture repair after a traumatic assault in central London by a police officer! Hard to comprehend and believe but entirely true. After discharge from hospital, I suffered from horrendous and chronic insomnia due to stress and cold turkey release from opiates given at hospital. These drugs also cause intractable constipation. There is the overlap. Expect them if you have suffered major surgery that causes pain (most do!). Note: I have successfully ‘managed’ both conditions but need to continually apply self-discipline to sustain control over them.
Natural cures post major surgery for insomnia and constipation
Recovering from major surgery is rarely straightforward. Beyond the immediate pain and physical limitations, two insidious problems often emerge together: insomnia and constipation. While medications can provide rapid relief, the long-term solution lies in disciplined, natural methods—strategies that take commitment but offer sustainable results without side effects.
The post-surgical overlap
Surgery disrupts the body in multiple ways. Anesthesia, opioids, reduced mobility, and hospital routines interfere with normal bowel function and sleep patterns. Constipation becomes common due to pain medications and inactivity, while insomnia may arise from discomfort, anxiety, or lingering hospital rhythms. These conditions often feed into each other: abdominal discomfort from constipation can prevent restful sleep, while poor sleep slows gut recovery and overall healing.
The instinctive response is to seek immediate relief. For bowel problems, laxatives or opioids may seem tempting, while for sleep, sedatives or prescription sleep aids promise quick results. Yet these short-term solutions carry hidden costs. Opioids can worsen constipation, create dependency, and disturb natural sleep cycles. Sedatives may induce drowsiness, blunt cognitive recovery, and leave the body reliant on chemicals to sleep.
The natural approach: discipline over convenience
Natural remedies for post-surgical constipation and insomnia demand patience and consistency, but their effects are durable. They work by restoring and supporting the body’s own regulatory systems, rather than forcing relief artificially. The principle is simple: the “hard yards” of discipline now prevent months of complications later.
Restoring bowel function naturally
Constipation post-surgery is often predictable. Addressing it requires a multi-pronged approach:
- Hydration: Water is essential to keep stool soft. Surgery often leaves patients slightly dehydrated, so aim to maintain steady fluid intake throughout the day.
- Dietary fibre: Fruits, vegetables, whole grains, and legumes provide bulk that encourages regular bowel movements. Natural sources—like prunes, figs, or oats—can be more effective and gentler than chemical laxatives.
- Movement: Gentle activity, even short walks around the home, stimulates gut motility. Mobility also promotes circulation and overall healing.
- Routine: Establishing a consistent time for bowel movements trains the body and reinforces regularity.
These strategies require discipline. You may not see instant results, especially if your body has been slowed by pain medications, but persistence pays off, and the results are sustainable.
Note: My favorite high-fibre foods are multi-seed, wholemeal brown bread, black beans, milled chia seeds, fruit, and sweet potato. The chia seeds can be sprinkled over almost anything such as live yogurt (good for gut health and good gut healt feeds into good health and a regular bowel movement).
Restoring sleep naturally
Insomnia after surgery is equally common. Pain, stress, and disruption of normal daily rhythms make falling asleep and staying asleep difficult. Natural approaches, particularly Cognitive Behavioral Therapy for Insomnia (CBT-I), demand commitment but offer long-lasting relief. Key strategies include:
- Sleep hygiene: Maintain consistent bedtimes and wake times, create a dark and quiet sleep environment, and avoid stimulating activities before bed.
- Pain management: Adequately controlling pain—without overreliance on sedatives—supports natural sleep. Gentle stretching, meditation, or breathing exercises can ease discomfort.
- Exposure to daylight: Natural light helps reset circadian rhythms, reinforcing the body’s internal clock.
- Routine relaxation: Reading, gentle yoga, or deep breathing before bed signals the body that it is time to sleep.
The temptation to reach for sedatives or high-dose pain medications to induce sleep is strong, especially when fatigue mounts. Yet these shortcuts often backfire, disrupting the natural sleep cycle and creating dependency. The disciplined, patient approach of CBT-I, combined with pain and lifestyle management, produces sleep that is restorative and enduring.
I started practicing CBT-I four days ago and it immediately managed my insomnia. I am not out of the woods but I feel fare more optimistic than before CBT-I. It works but it takes discipline and commitment. It is worth it as genuine, chronic insomnia is agony and highly disruptive to one’s lifestyle. I strongly recommend CBT-I. Ask ChatGPT to describe it chapter and verse which should be enough to set up your own programme. There is alslo an appt: CBTi coach. It is entirely free and useful.
The synergy of natural recovery
Constipation and insomnia are linked after surgery, and treating both naturally amplifies recovery. Improved bowel function reduces abdominal discomfort, making sleep easier. Better sleep accelerates healing, which in turn supports normal digestive function. Both outcomes reinforce each other, creating a virtuous cycle.
Ultimately, natural remedies post-surgery are about discipline and consistency. They may feel slower than taking a pill, but they work with the body rather than against it. By committing to hydration, fibre, movement, routine, and sleep hygiene, patients can restore their body’s natural rhythms, avoid complications, and promote genuine recovery.
For those willing to do the “hard yards,” the results are clear: restful sleep, regular bowel movements, faster healing, and a stronger sense of control over one’s recovery. In the end, the disciplined path is the most effective and sustainable route to post-surgical health.
