Sleep Safely: Proven to Reduce Night-time Falls

The 2023 Guide: How to Get Out of Bed Safely

Picture this: It's a blissful morning in 2023, the sun is streaming through your window, and you're awakening from a night of peaceful sleep. As you begin to stretch your limbs and prepare to rise, the simple movement of getting out of bed becomes a moment of uncertainty. But what if it didn't have to be? In this comprehensive 2023 Guide, we'll arm you with the essential knowledge and strategies to get out of bed confidently and safely, decreasing the risk of injury. With an array of tips, from proper posture to using practical bedroom accessories, we're here to transform your mornings and enhance your overall well-being. Trust us, this guide is a game-changer.

How to Get Out of Bed Safely

Before You Get Out of Bed

Imagine waking up in the morning, feeling groggy, and reaching to switch off your alarm clock. Your first instinct is to hop straight out of bed and start your day. However, this immediate action could put you at risk of falling or causing an injury if not executed correctly. Because the truth is, getting out of bed can be more difficult for the elderly or those with mobility problems, and preparation and consideration are vital to ensure your safety and reduce the risk of injury.

The National Sleep Foundation's survey reported that over 50% of adults have experienced trouble sleeping due to discomfort or pain. Poor sleeping posture can lead to neck pain, back pain, and even headaches. If you don't take the necessary precautions before getting out of bed, you could hurt yourself and aggravate these sleep-related health problems.

Some individuals argue that checking the surroundings before getting out of bed shouldn't be a concern if you're relatively healthy and have no impairments affecting mobility. However, even the most robust individuals should never underestimate how staying aware of their immediate space improves their chances of avoiding injury.

Now let's see what else you should do before leaving the bed.

Check Your Strength and Posture

Your body posture when exiting the bed has profound implications for your spine as it will affect its alignment throughout the day. Therefore, you must maintain the correct position when getting out of bed.

A study published in 2017 found that spinal structure changes significantly during sleep because human vertebrae compress while lying down due to gravitational force throughout the night. This compression is known as spinal stenosis, a condition that refers to a narrowing within the spine's column. When people abruptly move from supine or prone positions without proper preparation, they could exacerbate existing spinal problems.

As children, we were taught to sit up straight on our chairs. That posture is just as important when getting out of bed. You need to keep your spine and neck in an upright position, making sure not to contort them or put too much pressure on either side.

Think about how you wake up and move about naturally, without thinking too much about what you're doing. Although many people consider it natural for the body to operate that way, these are precisely the wrong movements that lead to falls or injuries. Careful execution of strength and posture is crucial to avoid falls or injuries and ensure optimal safety at the beginning of each day. While some conditions may limit physical movements, consulting with a physician to adjust sleeping positions can improve comfort levels.

Next, we’ll examine the environmental factors that should be considered before leaving the bed. Developing a plan to tackle these challenges and creating the right habits can significantly improve daily care.

Prepare Your Environment

Getting out of bed can sometimes be a challenge, but you can take steps to help make the process as safe and easy as possible by preparing your environment. Preparing your environment means making sure your bedroom is free of clutter and tripping hazards, ensuring that you have adequate lighting, and keeping essential items within reach.

  • Clear out any hazards

Start by taking a look around your bedroom and identifying any potential hazards. Cluttered floors can be dangerous, especially in the early morning when it may still be dark outside. Make sure shoes, clothing, and other items are stored away neatly rather than left strewn across the floor. Remove or secure any loose rugs or carpeting that could potentially cause trips or slips.

  • Consider your lighting

Having adequate lighting is important to reduce the risk of falls and accidents. Make sure that your room is well-lit, with switches located near the door and on the bedside table. If you wake up in the middle of the night to use the bathroom, consider adding a nightlight to help you find your way without turning on overhead lights.

  • Have the necessary items within reach

Keep essential items like your phone, water bottle, medication, or something else within arm’s reach so you don’t have to get up to get them. Think about putting everything on a nearby table or shelf where you won't need to stretch or bend too much to retrieve them. For example, getting up from the bed might already strain your back, but having everything within reach allows for less movement and less effort.

  • Stop tucking in so tightly

While tucking yourself cozily inside the sheets might seem like an excellent idea at first glance, this act increases resistance when trying to move or turn around. Loosening up the bedding can significantly reduce constraint and promotes better mobility.

Now that we've discussed how to adequately prepare your environment for safety and accessibility, let's move on to the practical application of these principles. We'll dive into a step-by-step guide that will walk you through the process of getting up from your bed safely. Your prepared environment, coupled with these mindful actions, can ensure a smoother, safer start to your day.

According to a survey conducted by the National Sleep Foundation, over 50% of adults have experienced trouble sleeping due to discomfort or pain, which can impact their ability to get out of bed safely.

The Centers for Disease Control and Prevention (CDC) reports that falls are the leading cause of injury-related deaths among adults aged 65 and over, accounting for over 30,000 deaths in the US each year.

The risk of falling can be reduced by up to 50% with the use of assistive devices, such as grab bars and handrails. A comprehensive approach to treatment should include evaluating your living space and adjusting materials or furniture to suit your needs.

How to Get Out of Bed Safely

Step-by-Step Guide to Getting Up Safely

Once you've prepared your environment, getting out of bed safely requires moving slowly and carefully. Here is a step-by-step guide to help you get up without putting yourself at risk of injury.

  1. Adopt the correct initial position:

Start by lying on your back, keeping your head slightly elevated with a pillow or padded headboard. Having an adjustable bed base will make this easier, but it's not necessary. With this position, you’re encouraging proper posture alignment when sitting up straight before swinging your feet to touch the floor.

  1. Use your arms for support:

Slowly roll onto your side nearest the edge of the bed, using your arms and hands to brace yourself as you shift your weight. Make sure that both feet are hanging off the edge of the bed, with one foot on the ground and the other still supported by the bed frame. Use your arm back and the mattress to push yourself into a seated position while keeping your spine straight.

  1. Adjust yourself comfortably:

Once you've made it into a seated position with both feet on the floor and knees bent, take a moment to adjust yourself into an upright position. Use furniture close by as a stabilizer if needed before standing up slowly. In doing so, evenly distribute weight on your feet, making it easier for anyone to get out of bed safely and smoothly.

Another solution that can ultimately make this process safer and easier is to invest in assistive devices, such as bed steps or handlebars/traction pads, to increase protective measures and reduce the possibility of falls for the elderly. Bed stools such as our Step2Bed provide seniors with an extra boost to get out of high-rise beds safely while traction pads offer seniors excellent support when they're struggling with mobility issues.

It’s worth noting that these devices have limitations and may not be suitable for everyone. Discussing with a physician before operating any such item might make it more comfortable and safer to use.

Rise Slowly from the Bed

Getting out of bed is a task that can be challenging for many people, especially those with certain health conditions or mobility issues. If not done correctly, it can lead to unnecessary strain on your muscles and joints, leading to discomfort and pain. However, with the right technique and a bit of practice, you can get up safely and reduce the chance of injury.

First and foremost, take your time while getting out of bed. Resist the urge to rush up immediately and jump out of bed. Instead, take a deep breath, sit up slowly, and keep your feet flat on the floor or onto a step stool if necessary. Make sure you’re sitting at the edge of the mattress before attempting to stand.

There are several reasons why it's important to rise slowly from the bed. Doing so helps maintain your blood pressure and heart rate when moving from a horizontal position to an upright one. Standing up quickly can cause dizziness due to sudden changes in blood circulation leading to fainting or even falling.

In addition to rising slowly, there are other considerations you should make when getting out of bed safely.

Some people may prefer using their upper body strength such as pushing off with their arms when getting out of bed. Using your arms should be discouraged as it puts unnecessary strain on the shoulder muscles, leading to pain or injury over time.

Another important factor is posture. When getting out of bed, keep your spine straight so that you maintain proper alignment in your back and hips; this helps prevent discomfort and potential short-term injuries such as pulled muscles.

Think about standing up like climbing up a ladder one rung at a time- slow and steady- this way you won't miss any steps or skip any along the way - taking a few extra seconds to get up and out of bed safely is a small price to pay for avoiding falls or awkward injuries.

Given the importance of deliberate and steady movements in preventing mishaps, let's now delve into specific strategies that can be employed daily. In the following section, we offer practical advice to further enhance your safety and reduce the risk of potentially harmful incidents.

Tips to Reduce the Risk of Falling

Falls are one of the most common causes of injury among seniors. When getting out of bed, it’s essential to take precautions that minimize the possibility of accidental falls. Here are some tips that can help you reduce the risk of falling out of bed:

- Make sure your environment is safe:

First, always make sure your environment is safe – keep any clutter away from your walking paths, especially in the area around your bed. If some rugs or floorboards create barriers between rooms next to the bed, remove them or tape them down so you don't trip over them during your morning routine.

- Invest in a high-quality step stool:

Invest in a high-quality bed step stool if necessary, as this handy device provides ease and stability when moving from a lying to a standing position; in addition to its safety features, a step stool can also provide the necessary elevation that people with mobility issues may need underfoot.

- Use adequate lighting:

Another important safety measure is to have adequate lighting in the bedroom; this includes bedside lamps or light switches within easy reach so that you can see clearly and avoid any potential hazards at floor level.

- Have support near your bed:

Lastly, ensure you have support near your bed; this can include a sturdy chair next to the bed or installing handrails near the bed to help provide additional support when getting in and out of bed.

By taking these necessary steps, you can reduce your risk of falling while getting out of bed; as we age and continue on life's journey, it’s imperative that bedroom safety planning becomes an important part of the routine to ensure that small missteps don't lead to devastating injuries. In essence – treat your bedroom just like you would treat any room where you want to minimize the risk of falling hazards- and act with caution always. Maintaining good overall health through regular exercise can also help prevent falls by improving balance and muscle strength.

Improve Balance and Mobility

Maintaining good balance and mobility is essential to prevent falls when getting out of bed. We often forget that balance is a skill we need to practice and maintain, just like any other skill we learn. Here are some tips on how to improve your balance and mobility:

Balance and Stretching Exercises:

Balance and stretching exercises can significantly enhance your stability and flexibility, reducing the likelihood of falls. Exercises such as standing on one foot, heel-to-toe walking, and leg lifts can improve balance, while stretches, particularly targeting the lower body, can improve flexibility and range of motion. Remember, consistency is key. Start slow and gradually increase the intensity and duration of exercises under the guidance of a trained professional to ensure safety.

Resistance Training:

Strength training can make a big difference in improving your overall muscle strength, which will increase stability and decrease the risk of falls. You don't necessarily need heavy weights to train - simple resistance bands can be effective too.


Some medications can affect your balance - even common over-the-counter pain relievers such as aspirin or ibuprofen. Talk to your doctor about any prescriptions you may be taking that could impact your balance and see if there are alternative options available.

Now that we've discussed ways to improve balance and mobility, let's take a look at choosing the right bed and accessories that can aid in getting out of bed safely.

Choosing the Right Bed and Accessories

Getting out of bed safely starts with having the right tools and equipment in place. Here are some tips on choosing the right bed and accessories:

- Consider an adjustable bed: Adjustable beds make it easier to get in and out of bed by allowing you to adjust the head or foot of the mattress to a comfortable position before getting up. Think of it as similar to using a recliner chair - the angle allows for easier mobility.

- Bed rails: Support rails are an excellent option for individuals who need extra help getting in and out of bed. They provide stability and support, making it easier for you to shift your weight from one position to another.

- Mattress quality: A supportive mattress can significantly improve sleep quality, but it also helps with getting out of bed safely by providing enough support for the back and hips. When shopping for a mattress, look for one that offers ample support, as well as a suitable firmness level for your needs.

- Step stools: Bed step stools are especially helpful if you have trouble reaching the floor or need extra height to get out of bed. Make sure the stool is sturdy and has non-slip surfaces to reduce the risk of slipping or falling.

- Non-slip mats: Non-slip mats offer some protection against falls, but they can also be a tripping hazard if not placed correctly. It's important to make sure any mats or rugs placed next to the bed are secured properly and don’t pose a risk of tripping when getting out of bed.

With these tips in mind, you can choose the accessories and equipment you need to get in and out of bed safely – ensuring that you get up on the right side of the bed every morning!

Adjustable Beds vs. Support Rails

As we age, getting in and out of bed can become more challenging. For individuals with mobility issues, this simple task can be a daunting experience that requires additional support and assistance. Luckily, there are several options available to make nighttime routines as easy and safe as possible. The two most popular solutions are adjustable beds and support rails.

Adjustable Beds

Adjustable beds have come a long way since their inception and are quickly becoming the preferred choice for seniors or anyone suffering from back pain, acid reflux, sleep apnea, or other issues that affect the quality of rest. Adjustable beds function with the use of a motor that raises and lowers different parts of the mattress to suit your needs. Not only do they provide added comfort, but they also help support your neck, back, shoulders, hips, legs, and feet, and even improve circulation.

You can adjust your sleeping position by meeting your specific requirements without disturbing your partner's sleep. For example, if you need an elevated headrest due to acid reflux or breathing difficulties, you can select a customized setting that matches your body's needs at that time.

Support Rails

Another option for those who require extra assistance is support rails. These rails attach to the side of the bed frame or underneath the mattress itself (in the case of hospital-style beds), providing seniors or persons with disabilities greater stability as they stand up from lying positions. The sturdy handles can anchor themselves in place using clamps or other security mechanisms to ensure safety while using them.

These rails can have varying lengths and heights to accommodate your individual needs - some run full length down the side of a bed while others may be shorter grip rails that don't interfere with getting in or out. In addition to traditional support rails, there are also models available with built-in storage such as tables, hooks for your phone or other electronics, or night lights, minimizing fall risks as you get up during the night.

Which is Better?

So which of these options is better? The answer may depend on your needs and preferences. Adjustable beds tend to be more expensive than rails but can offer greater versatility in meeting the individual's needs. Depending on the specific health issues that you’re facing, an adjustable bed may be advantageous by providing comfortable settings to relieve pressure or improve circulation.

Support rails, on the other hand, tend to be less costly but can provide an immediate benefit by reducing the risk of falls in seniors who are unstable while getting in and out of bed. Some people may even prefer using both solutions together for optimal support and comfort.

Frequent Asked Questions

What are some of the common mistakes people make when getting out of bed?

Common mistakes people often make when getting out of bed include abrupt movements, not taking time to adjust to the change in position, and failing to use aids or supports when necessary. Abrupt movements or trying to get up too quickly can cause a sudden drop in blood pressure, leading to dizziness or even fainting. It's also important to allow your body time to adjust to the change from a horizontal to a vertical position - sitting up in bed for a few moments before standing can help with this. Furthermore, disregarding the use of aids such as a bed step stool, or support rail, especially when one has balance or mobility issues, is another common mistake that can increase the risk of falls or injury.

What are the risks of not getting out of bed safely?

The risks of not getting out of bed safely are numerous and potentially severe. The most immediate threat is the risk of falls, which can lead to fractures, sprains, or more serious injuries such as head traumas. Additionally, abrupt movements can cause sudden changes in blood pressure, often leading to dizziness, fainting, or even heart-related issues. For individuals with existing health conditions, these consequences can be particularly hazardous, possibly leading to hospitalization or prolonged recovery periods. Furthermore, the fear of falling can result in reduced mobility and activity, ultimately impacting overall physical health, independence, and quality of life.

What are some other safety considerations I should keep in mind when getting out of bed?

Apart from proper movement and using aids like a bed step stool, there are other safety considerations to keep in mind when getting out of bed. Ensure that the path from your bed is clear of any obstacles that may cause tripping or stumbling, such as clutter, loose rugs, or cords. Adequate lighting is essential to see clearly and avoid potential hazards, especially during nighttime or early morning hours. Keep a light source within reach of your bed or consider using night lights. Wearing non-slip footwear or socks can also contribute to minimizing the chances of experiencing slips or falls. Lastly, remember to adopt a steady pace – rushing can lead to accidents, so take your time when getting up.

Bed Step Stools: Like a Suitcase and Wheels

Investing in aids like an adjustable bed, support rail, or a bed step stool like the Step2Bed, is akin to purchasing a suitcase with wheels. It makes traveling much easier because it offers more stability, agility, and ease of movement. Similarly, adding such products gives seniors more independence and freedom at home by reducing the need for assistance when performing daily routines like getting out of bed.

Getting out of bed shouldn’t be a difficult task. With proper accessories tailored to your unique situation, it can become a routine task that requires minimal effort while decreasing the risk of injury. It's crucial to assess your needs and consider the options available to you before making a decision. Tools like our Step2Bed step stool can uphold your independence at home while enhancing safety and quality of life.

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