Suffering from broken ribs can be an excruciating and debilitating experience. The pain and discomfort can make it challenging to perform even the most basic daily activities, including sleeping. This article will provide practical guidance on positions how to sleep with broken ribs and how to sleep comfortably with broken ribs. Following these tips can help alleviate pain and promote a faster recovery process.
Why do broken ribs hurt worse at night?
Broken ribs are a relatively common injury, especially in physical trauma situations. They often result from falls, sports injuries, car accidents, or direct blows to the chest. While it’s difficult to provide an exact number or percentage of how common broken ribs are, they are among the most frequent injuries sustained in the thoracic region (chest area).
Broken ribs tend to hurt worse at night for several reasons:
- Decreased distraction: During the day, your mind is typically preoccupied with various activities, providing a distraction from the pain. However, when you’re trying to sleep at night, there are fewer distractions, making it easier to focus on the pain.
- Lying down: When you lie down to sleep, the force of gravity on your ribcage changes, potentially increasing pressure on the injured area. This shift in pressure can exacerbate pain and discomfort associated with broken ribs.
- Muscle relaxation: As your body relaxes and prepares for sleep, your muscles also begin to relax. This relaxation can lead to increased pain in the affected area because the muscles around the injured rib cage may no longer provide as much support to the damaged bones.
- Inactivity: During sleep, your body’s movements are minimal. This inactivity can cause stiffness and pain to increase around the injured area. It’s also worth noting that when you’re asleep, you might unconsciously move into a position that puts more pressure on the injured rib, causing additional pain.
- Breathing changes: While sleeping, your breathing pattern often becomes shallower and slower. This change can exacerbate pain, especially if the injury affects your breathing mechanics or causes discomfort during deep breaths.
How to sleep with broken or bruised ribs: the best tips to keep in mind
- Consult Your Doctor
Before making any decisions regarding your sleeping positions or any other aspect of managing broken ribs, it’s essential to talk to a medical professional. They will assess your condition and provide specific recommendations based on your circumstances. Feel free to ask questions and voice concerns to ensure you receive the most appropriate care and advice.
- Keep Your Head and Upper Body Elevated
One of the most critical aspects of how to sleep with multiple broken ribs is ensuring that your head and upper body are elevated. Sleeping in a reclined position can help reduce pressure on your ribs and ease the pain.
Use multiple pillows or a wedge-shaped pillow to elevate your head and torso at an angle of approximately 30 to 45 degrees. This position can also help minimize the risk of developing complications, such as pneumonia, due to shallow breathing or coughing.
Another essential tip on how to sleep with broken or bruised ribs is to sleep on the side opposite the injured ribs. Lying on the injured side can worsen pain and discomfort and delay the healing process.
To provide extra support, place a pillow between your knees to maintain proper alignment of your hips and spine. This can help minimize the strain on your ribcage and promote a more comfortable night’s sleep.
- Experiment with Various Sleeping Positions
When figuring out how to sleep comfortably with broken ribs, you may need to try different sleeping positions to find the best one. Although lying on your unaffected side is generally recommended, some people may find relief in other positions.
For instance, if lying on your side causes discomfort, you might try lying on your back with your head and upper body elevated. Use a pillow to support your knees to reduce the strain on your lower back. Remember, it’s essential to listen to your body and adjust your position to find the most comfortable position.
- Avoid Sleeping on Your Stomach
Sleeping on your stomach can worsen the pain and pressure on your ribcage, making breathing more difficult. Therefore, it’s best to avoid this position when dealing with broken ribs.
- Manage Your Pain
Taking pain medications as prescribed by your doctor is crucial to help alleviate discomfort while you sleep. Over-the-counter medications, such as ibuprofen and acetaminophen, can effectively manage pain and inflammation but always follow your doctor’s recommendations.
In addition to medications, you can use heat or ice therapy to manage pain. Applying a heating pad or ice pack to the affected area for 15-20 minutes can provide relief. Be sure to use a barrier between your skin and the heat or ice to avoid skin damage.
- Practice Good Sleep Hygiene
Maintaining good sleep hygiene is essential when trying to sleep with broken ribs. Ensure that your bedroom is quiet, dark, and at a comfortable temperature. Establish a consistent bedtime routine that includes relaxing activities, such as reading or a warm bath, to signal your body that it’s time to sleep.
Avoid consuming caffeine or alcohol before bedtime, as they can interfere with your ability to fall and stay asleep. Furthermore, limit exposure to electronic devices with screens, such as smartphones, tablets, and televisions, as the blue light emitted from these devices can disrupt your body’s natural sleep cycle.
- Wear a Rib Brace or Support Bandage
Depending on the severity of your injury, your doctor may recommend wearing a rib brace or support bandage. These devices can provide compression and support to the injured area, helping to reduce pain and discomfort. However, they should only be worn with a doctor’s advice, as improper use could worsen your condition.
- Prioritize Rest and Recovery
While dealing with broken ribs, it’s essential to prioritize rest and recovery. Don’t push yourself to perform activities that may exacerbate your pain or hinder healing. Allow your body time to heal and repair itself by avoiding strenuous activities and heavy lifting.
- Monitor Your Progress
As you continue to heal, monitoring your progress and paying attention to any changes in your symptoms is essential. Contact your healthcare provider immediately if your pain worsens or you experience new symptoms, such as difficulty breathing, fever, or persistent cough. These could be signs of a more serious issue or complications related to your injury.
Final words
Learning how to sleep with broken ribs can be challenging and frustrating, but following the tips outlined above can improve your chances of getting a good night’s rest. Remember to consult a medical professional for personalized advice and recommendations based on your situation. By taking the appropriate steps to manage your pain and promote healing, you can work towards a more comfortable and restful sleep, even with broken ribs.