Can a person sleep well when they have a painful rib injury? Of course, I can! To make the process easier, try adjusting your sleeping position and finding effective ways to relieve pain just before you go to sleep. In addition, make sure you also follow all the doctor's recommendations to control the pain that appears, and contact the doctor as soon as possible if you experience prolonged sleep disturbances due to pain that does not go away.
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Method 1 of 3: Choosing a Comfortable Position
Step 1. Choose the most comfortable position for you
For most people with rib injuries, lying on their back or side is the most comfortable position. In fact, both positions are equally good for people with rib injuries, especially since they will make it easier for you to breathe. Don't be afraid to try different sleeping positions to find the one that's most comfortable for you.
- Lie on the side that hurts. If you only have a rib injury on one side of your body, some health professionals recommend lying on the side that hurts. In addition to preventing movement in the area, this position also helps the healthy side of the body to breathe more easily. However, if this position is painful for you, don't force yourself to do it.
- Try sleeping on an armchair. For some people with rib injuries, sleeping on a soft-armed sofa actually feels more comfortable than sleeping on a mattress.
Step 2. Use pillows to increase your comfort
Sleeping on a soft pillow can actually reduce your movement at night. As a result, your pain will be reduced and you will sleep more soundly. If you sleep on your back, try placing pillows under your arms to prevent your body from moving sideways at night. In addition, you can also place a pillow under both kneecaps so that your back doesn't hurt or sore in the morning.
Step 3. Practice deep breathing
When you have a rib injury, your chest will definitely hurt if you move it too much. As a result, your breath will shorten. Therefore, try practicing deep breathing techniques throughout the day and just before going to bed at night. Doing so is effective in helping your body to relax more and take more oxygen into the body.
To practice deep breathing techniques, lie on your back or lean back in a chair and inhale slowly. Inhale for a count of five, then exhale slowly for a count of five. As you breathe, try to get as much air as possible into the area of your diaphragm or the septum between your chest and abdominal cavities
Step 4. Limit your movement during sleep
In the first few days after your injury, make sure you don't cough too much, turn around, turn around, and stretch while you sleep. While you're more likely to have trouble remembering or controlling them at night, at least keep in mind that your rib cage is actually connected to a lot of things in your upper body. Therefore, moving too often will definitely exacerbate the pain you feel.
- Always have an extra pillow ready to cuddle when you feel like coughing at night.
- As much as possible, don't try to reduce movement by splinting your rib cage. Be careful, splinting the area around the ribs is at risk of making you experience a pneumothorax (accumulation of air in the cavity lining the lungs) and lung infections.
Method 2 of 3: Relieve Pain while Sleeping
Step 1. Take the medicines prescribed by the doctor
If your doctor has prescribed certain medications, make sure you always take them at least 30 minutes before bedtime. Always follow the doctor's advice regarding the correct dosage and how to take medicines, and immediately consult a doctor if there are problems or things you want to ask.
Remember, some painkillers have the potential to cause sleep apnea (a sleep disorder that stops breathing several times during sleep) which makes it difficult to sleep at night. For example, opioid drugs such as codeine and morphine can cause you to pause for breath and wake you up at night
Step 2. Try taking over-the-counter pain relievers
Some over-the-counter pain relievers are ibuprofen, naproxen, or acetaminophen. If you don't have medicines that are prescribed by your doctor, try taking over-the-counter medicines sold in pharmacies. However, make sure beforehand that you have asked for specific recommendations from your doctor or pharmacist regarding the proper dosage. Never take over-the-counter drugs more than the recommended dose!
If you have high blood pressure, kidney disease, liver disease, peptic ulcers, internal bleeding, and/or a history of heart disease, make sure you consult your doctor first
Step 3. Apply ice to your rib area
Ice is effective in reducing swelling in the painful area and making it slightly numb. For the first two days after the injury, try placing a plastic bag filled with ice on the painful area for 20 minutes every hour. After these two days, you can simply stick the bag of ice cubes for 10-20 minutes, at least three times a day.
- Try this method just before you go to bed to reduce the pain.
- Never put anything hot on your ribs area, especially if there is swelling in that area. Hot temperatures can spur blood to flow faster to the area of your ribs and actually make the swelling worse.
Method 3 of 3: Speed up the Recovery Process
Step 1. Get as much sleep as possible
Achieving maximum and quality sleep is very important to speed up your body's recovery process. Therefore, make sure you sleep at least eight hours every night. If you feel tired during the day, try taking a short nap. Some ways that make it easier for you to fall asleep are:
- Sleep at the same time every night
- Turn off television, computers, gadgets, and cell phones
- Making sure your bedroom is dark, cool and quiet
- Do not consume alcohol or caffeine before bed
- Stop eating at least two hours before bed
- Do relaxing activities before bed, such as listening to relaxing music or taking a warm bath.
Step 2. Be active throughout the day
In fact, you shouldn't lie in bed all day when you have a rib injury. Instead, make sure your body is active to take in more oxygen and clear mucus from your lungs.
Therefore, get out of bed and walk around the house for a few minutes, at least every two hours
Step 3. Cough if necessary
Be careful, holding your cough has the potential to infect your lungs! Although coughing when your ribs are injured can be very painful, make sure you keep doing it.
When going to cough, try hugging a pillow or thick blanket in front of your chest to reduce the pain
Step 4. Eat healthy foods
Adequate nutritional intake can speed up your body's recovery process. Therefore, make sure you always eat a nutritionally balanced diet such as:
- Fruits such as apples, oranges, grapes, and bananas
- Vegetables like broccoli, bell peppers, spinach and carrots
- Low-fat 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 wheat bread.
Step 5. Quit smoking
In fact, quitting smoking can also help speed up your recovery process. For those of you who smoke, this is the right time to quit! If you really have trouble doing it alone, try asking your doctor for recommendations on drugs and/or smoking cessation programs.
