How To Sleep With Broken Ribs (2023)

A thorough understanding of rib injuries is essential for finding ways to sleep comfortably and safely.

Several types of rib injuries, such as broken, bruised, cracked, and fractured ribs, impact sleep differently. 🦴

Broken ribs mean the bone has been completely severed, while rib fractures and cracked ribs have partial breaks or hairline cracks.

In contrast, bruised ribs and intercostal muscle strains result from damage to the surrounding muscles and tissue without the bone being broken.

The common symptoms of rib injuries, such as severe pain, swelling, and difficulty in breathing, can significantly affect your ability to sleep well.

Swelling and inflammation around the injured area can worsen matters by causing discomfort and pressure on the surrounding structures. 😩

Irrespective of your sleeping position, rib injuries can still be quite uncomfortable and can interfere with your sleep.

However, there are a few tips that can help make your sleep more comfortable and restorative.💡

From adjusting your sleeping environment to incorporating pain-relief methods, these suggestions aim to make your sleep as restful as possible.

So, let’s dive in.

Limit your movement while sleeping

When we sleep, we naturally move and change positions.

However, with broken ribs, excess movement can exacerbate pain and hinder the healing process. 😩

In the initial days following the injury, it's crucial to minimise actions such as sneezing and movements like twisting or turning.

As discussed above, you can arrange your pillows in a way that supports your upper body and restricts unnecessary movement.

Although it might seem logical to wrap your ribs to limit movement, you should avoid doing so. ❌

Wrapping your ribs could potentially increase your risk of complications such as a collapsed lung and lung infections.

Using over-the-counter pain relievers

Over-the-counter pain meds are an effective way to tackle pain from rib injuries. 💊

Non-prescription painkillers, such as ibuprofen, acetaminophen, or paracetamol, can help reduce inflammation and alleviate pain, making it easier to rest comfortably.

However, you should always follow the recommended dosage instructions and consult your doctor before starting any new pain medication. 📝

Practise deep breathing exercises to manage ediscomfort

Shallow breaths may seem the more obvious choice, but deep breathing exercises help alleviate pain and encourage proper lung function and circulation, which are essential for healing. 🫁

To perform these exercises, find a comfortable position, breathe in slowly through your nose, and allow your chest and abdomen to expand.

Hold your breath for a few seconds before slowly exhaling through the mouth.

Repeating this process several times will help you relax and ease your discomfort.

It's important to be gentle with your body during these exercises and listen to your body's signals. 🚨

Stop immediately if you feel more pain, and consult your healthcare professional for guidance.

Using a heating pad or ice pack

Utilising a heating pad or ice pack can be an effective way to manage pain and discomfort. 🌡️

Heating pads can help relax tense muscles around the injured area, which can aid in reducing pain and promoting better sleep.

While using the heating pad, make sure that it isn’t too hot to avoid burns.

You should also use it for short periods to prevent overheating.

Ice packs, in contrast, can be useful in reducing inflammation and numbing pain, especially in the early stages of an injury. 🧊

When using an ice pack, wrap it in a thin towel to protect your skin from frostbite.

You should limit its application to 20-minute intervals.

Getting in and out of bed safely

If you have a rib injury, you must get in and out of bed safely.

• To get into bed, first sit on the edge and hold your injured side away from the bed.
• Slowly drop onto your side and gently swing your legs onto the mattress, using your arm for support. 🦵🏻
• Roll onto your back or into your preferred sleeping position, moving carefully and avoiding pressure on the injured area.

Reverse this process when getting up: Turn onto your side, gently swing your legs out of bed, and move into a sitting position using your arms for support.

Support your injured side

By providing adequate support, you can minimise the pressure on your ribs, allowing them to heal more effectively.

One way to do this is to use extra pillows to prop up the affected ribs.

This can help relieve discomfort and maintain a more comfortable sleeping position.

Another option is to use a body pillow or special rib support pillows that mould to your body and provide targeted support to the injured area.

Let's take a look at some of the best pillows in the UK that you can use to support your injury while you sleep.

Best support pillows in the UK:

Recognising when you should seek medical attention or further treatment for your rib injury is crucial. 👩🏼‍⚕️

If you experience any of the following symptoms, it's a good idea to consult your doctor:

• Persistent or worsening pain, including chest pain, despite following your prescribed treatment plan.
• Increased difficulty in breathing or shortness of breath that doesn't improve with rest or changes in position.
• Signs of infection, including redness, warmth, or pus around the injury site.
• A sudden increase in swelling or the appearance of new bruising.
• The development of fever or chills, which could indicate an underlying infection.

Additionally, if you're unsure whether you're healing as expected, don't hesitate to reach out to your healthcare provider for a follow-up.

It's always better to err on the side of caution and consult a professional, as they can offer tailored advice and ensure you're on the right track to recovery.

If you would like to read more how-to guides, you may find our How To Sleep With A Sprained Ankle and How To Sleep with Vertigo articles interesting.