Content

• Steps
• Method 1 of 3: Get Comfortable While Sleeping
• Method 2 of 3: Ease Pain While Sleeping
• Method 3 of 3: Accelerate Healing
• Warnings
• Additional articles

Sleeping with broken ribs can be quite painful, especially if the fracture prevents you from taking your usual position. To make it easier for you to sleep when your ribs are broken, you need to adjust your sleeping posture and find ways to relieve pain before going to bed. You should also follow your doctor's recommendations to help you reduce the pain of broken ribs and sleep better at night.

Steps

Method 1 of 3: Get Comfortable While Sleeping

1. 1 Choose the most comfortable sleeping position. It may be most comfortable for you to sleep on your back or side. For a fractured rib, both of these positions work. In addition, lying on your back or side will help you breathe more easily. Try different sleeping positions and find the most comfortable one.
   • Try sleeping on your injured side... If ribs are broken on only one side, some doctors recommend sleeping on the side where the ribs are broken. This allows you to restrict the movement of the injured ribs and breathe deeper through the entire side of the chest. However, do not sleep on the injured side if it causes pain.
   • Try sleeping in a reclining chair... Sometimes, when the ribs are fractured, it is more convenient to sleep not in a bed, but in a reclining chair.
2. 2 Use pillows for comfort. Lay your pillows so that you do not turn in your sleep and do not wake up in pain. If you sleep on your back, try placing a pillow under each arm to avoid turning on your side as you sleep. You can also place a couple of pillows under your knees to help relax your back.
3. 3 Practice deep breathing. Broken ribs can be painful to breathe, resulting in shallow breathing, so try to breathe deeply from time to time throughout the day and before going to bed. Deep breathing will help you relax and provide your body with adequate oxygen.
   • To practice deep breathing, lie on your back or sit comfortably in a chair and take a deep breath slowly. Hold your breath and count to five, then exhale slowly. As you exhale, also count to five. Breathe in from your belly so that your diaphragm drops as you inhale.
4. 4 Limit your mobility while sleeping. For the first few days, try to refrain from coughing, bending over, turning, or stretching. Adhering to these rules is more difficult at night, while sleeping. Just try to remember that the ribs are connected to many organs in the upper body, so movement may increase the pain.
   • Try keeping an extra pillow close to you that you can press against your ribs if you feel like coughing at night.
   • Do not bandage your ribs in an attempt to reduce their mobility, as this increases the risk of collapsed lungs and lung infections.

Method 2 of 3: Ease Pain While Sleeping

1. 1 Take pain relievers as directed by your doctor. If your doctor prescribes pain medications for you, take them about 30 minutes before bed to help relieve pain. When doing this, follow the advice of your doctor. If you have any questions or concerns, try to consult your doctor as soon as possible.
   • Be aware that some pain relievers make sleep worse by causing sleep apnea. For example, opioid drugs such as codeine and morphine can stop breathing and thus interrupt your sleep.
2. 2 Try over-the-counter pain relievers. Over-the-counter medications such as ibuprofen, naproxen, or paracetamol can be taken. If you do not have a prescription for analgesics, try over-the-counter medications. Talk to your doctor about which drugs and how much to take. Do not exceed the recommended dosage.
   • If you have or have had heart disease, high blood pressure, kidney or liver disease, stomach ulcers, or internal bleeding, ask your doctor if you can take any of these medicines.
3. 3 Apply ice to your ribs. The cold will help numb the pain slightly and reduce swelling. For the first two days after injury, apply cold compresses by wrapping an ice pack in a towel every hour and applying it to the injured ribs for about 20 minutes. After two days, you can apply an ice pack for 10-20 minutes at least three times a day.
   • Try applying an ice pack just before bed to help relieve pain.
   • Avoid applying hot compresses to injured ribs, especially if there is swelling. Heat promotes blood flow, which can increase swelling.

Method 3 of 3: Accelerate Healing

1. 1 Get as much sleep as possible. Your body needs sleep to heal the injury, so get plenty of sleep. You should sleep at least eight hours every night, and in case of fatigue, take a nap during the day. To help you fall asleep more easily, try the following methods:
   • go to bed at the same time every night;
   • turn off your TV, computer, tablet and mobile phone before going to bed;
   • keep the bedroom dark, cool and quiet;
   • do not drink caffeinated and alcoholic beverages before bed;
   • do not eat at least two hours before bedtime.
   • Do something relaxing before bed, such as listening to soothing music or taking a shower.
2. 2 Move throughout the day. If your ribs are broken, it is not recommended to spend all day in bed. Get out of bed and walk around from time to time. This will help you oxygenate your body and clear accumulated mucus from your lungs.
   • Try to get up and walk around the house for a few minutes at least every two hours.
3. 3 Cough up if necessary. Holding back a cough can lead to a lung infection. While coughing can be painful with broken ribs, it is still necessary.
   • While coughing, press a blanket or pillow to your chest to relieve some pain.
4. 4 eat healthy foods. Proper nutrition is essential for a speedy recovery. Eat a well-balanced diet when recovering from an injury. Your diet should include the following foods:
   • fruits: apples, oranges, grapes, bananas;
   • vegetables: broccoli, peppers, spinach, carrots;
   • lean proteins: skinless chicken, lean ground beef, shrimp;
   • dairy products: yogurt, milk, cheese;
   • complex carbohydrates: brown rice, whole wheat pasta, whole grain bread.
5. 5 Quit smoking. Quitting smoking will help you recover from injury faster. If you smoke, it's time to quit this bad habit. Talk to your doctor about medications and programs to help you quit smoking.

Warnings

• If you are unable to sleep properly after a broken rib due to severe pain, talk to your doctor as soon as possible. Normal sleep is essential to recover from injury.

Additional articles

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