How to Sleep with a Broken Rib

Sleeping with a broken rib can be incredibly painful, especially when you cannot lie down in your usual position due to the discomfort. To make it easier to sleep with a rib fracture, you should adjust your sleeping posture and find ways to alleviate the pain before trying to rest. Additionally, it’s important to follow your doctor’s advice to manage the pain and reach out to a healthcare professional as soon as possible if you experience sleep disturbances due to rib pain.

Find the most comfortable position. When you have a broken rib, you may find that lying on your back is the most comfortable, or you might feel more at ease lying on your side. Both of these positions are suitable when dealing with a rib fracture. Additionally, lying on your back or side may help you breathe more easily. You can experiment with different positions to find what feels best.

• Try lying on the side of the injured rib. Some doctors recommend that patients lie on the side of the injury if only one rib is broken, as this position limits the movement of the broken ribs and helps you breathe more deeply. However, if you feel pain while lying on the injured side, do not force it.
• Try sleeping in a reclining chair. Some people with broken ribs find sleeping in a reclining chair more comfortable than sleeping on a bed.

Use pillows for added comfort. Pillows and cushions can prevent you from tossing and turning in your sleep, which could cause you to wake up in pain. If you’re lying on your back, place a pillow under each arm or put two pillows beneath your knees to relieve tension in your back.

Practice deep breathing. A broken rib can make it difficult to breathe deeply due to pain when your chest moves too much. Therefore, it’s beneficial to practice deep breathing during the day and before going to bed. Deep breathing can help you relax and take in more oxygen.

• Lie on your back or recline in a chair and slowly take a deep breath. Count to 5 as you inhale, then exhale slowly, counting to 5. While breathing, try to push the air into your abdomen using your diaphragm.

Avoid movement while sleeping. In the first few days after the injury, try to limit movements such as coughing, twisting, turning, or stretching. These actions might be difficult to control at night, but it’s important to remember that your ribs are connected to many upper body parts, so pain can intensify with movement.

• Have a few pillows nearby so you can press them against your ribs if you cough during the night.
• Avoid wrapping your ribs to limit movement. Wrapping the ribs can increase the risk of lung collapse and pneumonia.

Take pain medication as prescribed by your doctor. If your doctor has prescribed pain relievers, take them 30 minutes before bed to control the pain. Be sure to follow the doctor’s instructions carefully and consult them if you have any questions or encounter any issues.

• Keep in mind that some pain medications may interfere with sleep as they can cause sleep apnea. For example, opioid medications like codeine and morphine can trigger breathing pauses and cause you to wake up during the night.

Try over-the-counter pain relievers. You can use over-the-counter pain medications such as ibuprofen, naproxen, or acetaminophen. If your doctor hasn’t prescribed any pain relief, you may opt for these over-the-counter options. Be sure to consult your doctor about the type and dosage, and never exceed the recommended amount.

• If you have heart disease, high blood pressure, kidney issues, stomach ulcers, or internal bleeding, consult your doctor to see if these medications are safe for you.

Apply ice to the ribs. Ice will numb the pain and reduce swelling. For the first two days following the injury, wrap an ice pack in a cloth and apply it to the painful area for 20 minutes every hour. After that, you can use the ice pack for 10-20 minutes at a time, at least 3 times per day.

• Try applying ice right before going to bed to help with pain.
• Avoid using heat on the injured ribs, especially if swelling is present. Heat increases blood flow to the area, which could worsen the swelling.

Sleep as much as possible. Sleep is vital for your body’s recovery, so make sure to get plenty of rest. Try to sleep at least 8 hours each night, and take naps during the day if you feel tired. Some effective tips to improve your sleep include:

• Go to bed at the same time every night.
• Turn off all devices such as the TV, computer, tablet, and phone.
• Ensure your bedroom is dark, cool, and quiet.
• Avoid caffeine or alcohol before bed.
• Do not eat at least 2 hours before sleeping.
• Engage in a relaxing activity before bed, like listening to soothing music or taking a warm shower.

Occasionally move during the day. Sleeping all day is not recommended when you have broken ribs. During the day, you should get up and walk around every so often. This will help provide more oxygen and clear mucus from your lungs.

• Try to stand up and walk around the house for a few minutes at least once every hour.

Cough when necessary. Failing to cough when needed can increase the risk of pneumonia. Coughing with broken ribs can be painful, but it’s still essential to do so.

• Hold a pillow or blanket against your chest while coughing to help alleviate the pain.

Eat nourishing foods. Adequate nutrition is crucial for your recovery process. You should maintain a balanced diet during your recovery period. Your diet should include:

• Fruits such as apples, oranges, grapes, and bananas.
• Vegetables like broccoli, bell peppers, spinach, and carrots.
• Lean proteins such as skinless chicken, lean ground beef, and shrimp.
• Dairy products like yogurt, milk, and cheese.
• Complex carbohydrates like brown rice, pasta, and whole wheat bread.

Quit smoking. Stopping smoking can accelerate your recovery. If you're a smoker, now is a great time to quit. You can discuss medication and smoking cessation programs with your doctor to make quitting easier for you.