How to Turn and Get Out of Bed with POTS Without Triggering Heart Rate Spikes
Living with Postural Orthostatic Tachycardia Syndrome (POTS) means that even simple movements like turning in bed or getting up can cause uncomfortable and dangerous heart rate spikes. This guide focuses on practical, step-by-step strategies to move safely in bed and transition out of it without triggering symptoms. We also explore how using a low-friction aid like the Snoozle Slide Sheet can reduce effort, pain, and fatigue, making these daily movements more manageable and restful.
Quick Answer
For people with POTS, slow and supported movements in bed prevent sudden heart rate increases. To turn, use small segmented motions: bend knees, roll hips gently, and use your arms to assist without pushing hard. When getting up, move the legs to the side first, then use your arms to push your upper body into a seated position before standing up slowly. A low-friction tool like the Snoozle Slide Sheet makes these movements smoother by reducing resistance, lowering the effort needed, and minimizing strain on the body.
Understanding the Challenge of Moving with POTS
POTS causes your autonomic nervous system to struggle with regulating blood flow and heart rate, especially during positional changes. Quick or forceful movements in bed can lead to spikes in heart rate, dizziness, or even fainting. This makes turning over or getting out of bed a complex task that requires careful technique.
Step-by-Step Guide to Turning in Bed Without Triggering Symptoms
- Start by bending your knees: Keep your feet flat on the mattress and slowly pull your knees toward your chest. This reduces the effort needed to move your hips.
- Use small, controlled hip rolls: Instead of trying to roll your whole body at once, initiate the turn by gently shifting your hips sideways.
- Engage your arms strategically: Place your arm on the side you're turning toward under your shoulder to create a stable pivot point. Use your hand to push lightly against the bed to help guide the movement.
- Keep movements slow and segmented: Pause between each part of the turn to allow your heart rate to adjust.
- For example, after moving your hips, pause before moving your shoulders.
- Use the Snoozle Slide Sheet: Place this low-friction sheet under your torso before turning. It significantly reduces resistance, making each segment of movement smoother and requiring less muscular force, which helps prevent heart rate spikes.
How to Get Out of Bed Safely with POTS
- Move your legs to the edge: Slowly slide your legs over the side of the bed while keeping your upper body supported.
- Use your arms to push up: Place your hands on the mattress beside your hips and push your upper body into a seated position gradually.
- Pause and breathe: Once sitting, take a moment to stabilize your heart rate before standing.
- Stand up slowly: Use a stable surface like a bedside table or walker to assist with standing, avoiding sudden movements.
- Snoozle Slide Sheet benefits: When placed under your hips and lower back, it allows you to slide your legs and torso forward with minimal effort, decreasing the muscular strain and preventing rapid heart rate increases during the transition.
Impact on Pain, Fatigue, and Sleep Quality
By minimizing the effort needed to move and turn, you reduce muscle strain and joint stress, which in turn decreases pain and inflammation. Controlled, slow movements help prevent the exhaustion and dizziness common after abrupt positional changes. Ultimately, these strategies contribute to better sleep quality because you spend less energy fighting your body during nightly movements.
Practical Tips for Using Snoozle Slide Sheet
- Place the sheet under your torso before bedtime, ensuring it extends from your upper back to your thighs.
- Use it as a glide surface to break down movements into smaller, manageable parts.
- Combine sheet use with pillows for extra support where needed, like under knees or lumbar area.
- Keep movements slow and mindful, using the sheet to decrease friction but not to force motion.
Video: How to use Snoozle
Frequently Asked Questions
Can I use the Snoozle Slide Sheet if I have very fragile skin or pressure sores?
Yes, the Snoozle Slide Sheet’s smooth, soft material is gentle on skin, but always ensure your skin is monitored regularly and consult your healthcare provider if you have active wounds.
How often should I reposition myself during the night with POTS?
Repositioning frequency varies, but try to move gently every 1-2 hours to prevent stiffness and pressure buildup, using slow segmented movements to avoid symptom flares.
What if I don’t have help to place the Snoozle Sheet under me?
You can roll slightly onto one side to tuck the sheet under, then carefully roll back onto it. The low-friction surface then assists with future movements.