Try sleeping on the injured side. If your broken ribs are only on one side, some physicians recommend that you sleep on the injured side because it restricts the movement of your injured ribs and allows you to breathe more deeply on your uninjured side. However, if this position is painful for you, then do not try to sleep on your injured side. Try sleeping in a recliner. For some people with broken ribs, sleeping in a recliner is more comfortable than sleeping in a bed.
To practice deep breathing, lie on your back or recline in a chair and slowly take in a deep breath. Count to five as you take in the breath and then slowly exhale out as you count down from five. As you breathe, try to pull the air down into your belly with your diaphragm.
Try keeping an extra pillow handy so that you can brace it against your ribs when you need to cough during the night. [4] X Research source Avoid wrapping your ribs to minimize movement. Wrapping your ribs increases your risk of collapsed lungs and lung infections. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Keep in mind that some pain medications may make it hard to stay asleep because they can cause sleep apnea. For example, opioid medications such as codeine and morphine can cause you to stop breathing and wake you up in the night. [7] X Research source
If you have or have had heart disease, high blood pressure, kidney disease, liver disease, stomach ulcers or internal bleeding, ask your physician to see if you can safely take one of these medications.
Try applying an ice pack just before you go to bed to help with the pain. Avoid using heat on broken ribs, especially if there is swelling. Heat increases blood flow to the area of application, which can make swelling worse. [12] X Research source
Going to sleep at the same time every night Turning off all TVs, computers, tablets, and phones Making sure that your bedroom is dark, cool, and quiet Avoid drinking caffeine or alcohol before you go to bed Do not eat at least two hours before bed Doing something relaxing before bed, such as listening to soothing music or taking a shower[14] X Research source
Going to sleep at the same time every night Turning off all TVs, computers, tablets, and phones Making sure that your bedroom is dark, cool, and quiet Avoid drinking caffeine or alcohol before you go to bed Do not eat at least two hours before bed Doing something relaxing before bed, such as listening to soothing music or taking a shower[14] X Research source
Try to get up and walk around your home for a few minutes at least once every two hours.
Hold a blanket or pillow against your chest as you cough to help make it a little less painful.
fruits, such as apples, oranges, grapes, and bananas vegetables, such as broccoli, peppers, spinach, and carrots lean protein, such as skinless chicken, lean ground beef, and shrimp dairy products, such as yogurt, milk, and cheese complex carbohydrates, such as brown rice, whole wheat pasta, and whole grain bread
