Making It Easier to Get in and Out of Bed
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Making It Easier to Get in and Out of Bed
Getting in and out of bed can become harder with age. A low mattress, poor lighting, stiff joints, reduced balance or a cluttered bedroom can all make the movement feel less steady.
Small changes may make the process easier. The right approach depends on your strength, balance, bed setup and any advice from your healthcare professional. Take your time and avoid rushing, especially when you first wake up.
Why getting out of bed can feel difficult
Moving from lying down to standing involves several steps. You need to roll, sit up, place your feet on the floor and rise. Each step requires a mix of strength, balance and coordination.
The movement may feel more difficult if you have:
- A mattress that is too low or too high
- Stiffness after lying still
- Weakness in the legs or arms
- Dizziness when sitting or standing
- Poor lighting at night
- Loose rugs, cords or other trip hazards
- A bed that moves when you push against it
- Slippery socks or unsuitable footwear
If you often feel dizzy, unsteady or faint when getting up, speak with your GP or another qualified healthcare professional. Do not assume it is simply part of getting older.
Check the height of your bed
Bed height can affect how much effort is needed to stand. A bed that is very low may require more leg strength. A bed that is too high can make it harder to place both feet firmly on the floor.
When sitting on the edge of the bed, aim to have your feet comfortably supported on the floor. Your knees should be roughly level with, or slightly below, your hips. You should not need to tiptoe or slide far forward before standing.
Ask a qualified professional before changing the height of your bed. Bed risers and other adjustments need to be stable and suitable for the bed frame. An unstable bed can create a new safety risk.
If you are buying a new bed or mattress, try sitting on it before making a decision. Check that you can move from sitting to standing without pulling hard on nearby furniture.
Make the bedroom easier to move through
A clear path between the bed and the bathroom or doorway can reduce the chance of a trip. Look at the room during the day and at night, when visibility may be lower.
Useful changes include:
- Remove loose mats and trailing cords
- Keep shoes, bags and clothing off the floor
- Place a stable bedside table within easy reach
- Keep glasses, a phone and needed items close by
- Use a night light or motion-activated light
- Make sure light switches are easy to reach
- Keep walking aids beside the bed, if advised by a professional
- Avoid using chairs or small tables as makeshift supports
A lamp with a large, easy-to-use switch may be more practical than a small touch switch. Some people also find a light that can be operated from the bed useful.
A simple way to get out of bed
The following steps are a general guide. Your physiotherapist, occupational therapist or nurse may recommend a different method for you.
- Pause before moving. Wake fully and take a moment to notice how you feel.
- Roll onto your side. Move towards the side of the bed where you plan to stand.
- Bring your legs towards the edge. Let your lower legs move over the side of the mattress.
- Push up with your arms. Use your arms to help move your upper body into a sitting position. Avoid pulling on a bedside table unless it is designed and secured for this purpose.
- Sit for a moment. Place both feet flat on the floor. If you feel dizzy, remain seated until it passes and seek professional advice if this happens often.
- Move forward. Position your feet beneath you and lean your upper body slightly forward.
- Stand slowly. Push through your legs and use a stable support only if it has been recommended and is safe to use.
- Pause before walking. Make sure you feel steady before taking your first step.
Try not to spring straight up from lying down. Moving through the side-lying and sitting positions gives you more time to adjust.
Getting into bed with more control
The reverse sequence can help when returning to bed:
- Stand close to the bed and feel the mattress behind your legs.
- Reach back for the bed only if the surface or support is stable.
- Sit down slowly.
- Move your legs onto the bed as you turn onto your side.
- Roll into a comfortable position.
Keep the area beside the bed clear. If you use a walking frame or stick, place it where it will not become a trip hazard once you are lying down.
Choose safe support equipment carefully
Some people need more than changes to the room. Equipment may include a bed pole, grab handle, adjustable bed or transfer aid. The correct option depends on the bed design and the person using it.
Before buying or installing equipment, consider:
- Whether it is made for the intended type of bed
- Whether it can be fitted securely
- Whether it allows you to get in and out from your preferred side
- Whether there is a risk of becoming trapped between the support and mattress
- Whether you can use it without twisting or pulling too hard
- Whether a professional should assess the setup first
A bed rail is not automatically suitable for every adult or every bedroom. Products designed for children should not be used as support equipment for an older person. The Kids Bed Rail Protector Pad, for example, is intended for toddlers and should not be treated as an adult transfer aid.
An occupational therapist can assess your bedroom and suggest equipment that suits your needs. In Australia, you can ask your GP about an appropriate referral.
Consider what you wear on your feet
Bare feet, loose socks and smooth slippers may slide on some floor surfaces. Choose footwear that fits well and has a firm, non-slip sole. Keep it beside the bed so you do not need to walk across the room in socks.
Avoid footwear that is loose at the heel or difficult to put on while standing. If putting on shoes is challenging, sit down first and take your time.
Make the bedside area comfortable
A supportive chair near the bed may be useful for dressing or taking a short rest. It should be stable, the right height and easy to stand from. Armrests can help some people, but they should not be used to pull themselves up unless the chair is designed for that purpose.
A seat cushion may change the height and firmness of a chair. The Ergonomic Seat Cushion - Wheelchair Supportive Tailbone & Lumbar Relief Pillow can be used on suitable chairs around the home. It measures 44 cm by 44 cm and is about 11 cm high. If you use a cushion on a bedside chair, check that your feet still reach the floor and that the chair remains stable. A higher seat is not always safer.
The cushion is a seating accessory, not a bed-transfer device. It should not be used to support your weight while standing or to replace advice about safe transfers.
Take care when getting up at night
Night-time trips to the bathroom can be more difficult because you may be sleepy and the room may be dark. Prepare the route before bedtime.
You could:
- Turn on a night light
- Keep the path free from furniture and objects
- Place your glasses and walking aid within reach
- Keep a phone nearby for emergencies
- Use the bathroom before settling into bed
- Avoid rushing when you wake
If you need to get up several times during the night, tell your GP. Frequent night-time movement may increase tiredness and the chance of losing balance. A healthcare professional can discuss possible causes and practical options.
When to ask for help
Arrange an assessment if you are regularly struggling to get out of bed, have fallen, feel unsafe, or need to pull heavily on furniture. A physiotherapist may help with strength, movement and transfer practice. An occupational therapist may review your bed, bedroom layout and equipment needs.
Ask for help promptly if you notice:
- New or worsening weakness
- Repeated dizziness or faintness
- A sudden change in balance
- New pain that makes movement difficult
- Numbness or loss of feeling
- A fall, especially if you hit your head
After a fall, avoid trying to stand quickly if you may be injured. Use your personal alarm or phone if available, and seek appropriate assistance.
A safer routine starts with small changes
Making it easier to get in and out of bed does not always require a major change. Start by checking the bed height, clearing the floor, improving lighting and slowing down the movement.
Then consider whether you need professional advice or purpose-made equipment. The safest solution is one that matches your abilities, bed and bedroom. If a change makes you feel less stable, stop using it and ask a qualified professional to review it.