Mastering Safe Night-Time Movement with Hypermobility: How to Turn and Get Out of Bed Without Pain
People living with hypermobility or Ehlers-Danlos Syndrome (EDS) often struggle with night-time movements that most take for granted—turning in bed, repositioning, and getting out of bed can trigger pain, joint instability, and fatigue. This difficulty stems from joint laxity and fragile connective tissues that require careful, controlled movement to avoid injury. This article provides a clear, step-by-step guide on how to move safely in bed, reduce strain, and improve comfort during the night, using simple techniques and the Snoozle Slide Sheet, a low-friction slide sheet designed specifically for home use.
Quick Answer
For individuals with hypermobility or EDS, moving in bed requires slow, deliberate actions that minimize joint stress. Begin by bending your knees and rolling your hips and shoulders in a coordinated sequence, using your arms to stabilize and support your torso. The Snoozle Slide Sheet reduces friction, allowing smooth repositioning without forceful pushing or pulling, which decreases pain and inflammation. When getting out of bed, use a segmental approach: roll onto your side with knees bent, push your upper body into a seated position using your arms, then swing your legs over the edge slowly, maintaining control. This method protects fragile joints, reduces fatigue, and promotes better sleep quality.
Understanding the Challenges of Moving in Bed with Hypermobility
Hypermobility and Ehlers-Danlos Syndrome affect the connective tissues, making joints unusually flexible but also unstable and prone to injury. At night, when muscles relax and support diminishes, even simple movements like turning or getting out of bed can lead to joint pain, subluxations, or increased fatigue. The key challenge is to move without forcing joints beyond their safe range, avoiding sudden twists or excessive muscle effort.
Step-by-Step Guide to Safe Movement in Bed
1. Preparing to Turn
Start by bending your knees and bringing your feet flat on the bed. This stabilizes your lower body and limits strain on your hips and knees.
2. Using a Segmental Roll
Instead of trying to twist your whole body at once, move one segment at a time. First, gently rotate your pelvis by pushing your heels into the mattress and shifting your hips sideways. Next, move your upper torso by reaching your arm across your body and turning your shoulders. Keep your head aligned with your spine, supported by a pillow if needed.
3. Employing the Snoozle Slide Sheet
Place the Snoozle Slide Sheet underneath your upper body before you begin turning. Its low-friction surface allows you to slide smoothly rather than lift or drag your body. This reduces muscle strain and joint stress. Slide your torso gently along the sheet as you complete the roll, using your arms to guide the movement.
4. Repositioning Your Legs
Once your upper body is turned, bring your legs around by bending the knees and slowly shifting them in the same direction. The Snoozle Slide Sheet can be repositioned under your hips to assist with this step, allowing easier leg movement without friction.
Safely Getting Out of Bed
Getting out of bed safely is crucial to avoid joint pain or falls.
1. Roll Onto Your Side
Using the techniques above, turn onto your side facing the edge of the bed you intend to exit from, knees bent to about 90 degrees.
2. Push Up to a Seated Position
Place your hands firmly on the mattress near your chest. Push your upper body up while swinging your legs over the bed edge. Keep your movements slow and controlled, avoiding any twisting of your spine or hips.
3. Use the Snoozle Slide Sheet to Assist
If you find sliding your hips forward difficult, position the Snoozle Slide Sheet under your hips before sitting up. This lets you gently slide your pelvis forward without friction, reducing strain on your hip joints and lower back.
4. Plant Your Feet and Stand
Once seated, place your feet flat on the floor. Use your arms to steady yourself as you stand slowly, focusing on activating your core muscles to support joint stability.
Impact on Pain, Fatigue, and Sleep Quality
Using this careful, segmented approach combined with the Snoozle Slide Sheet can significantly reduce joint overload, minimizing pain flare-ups and inflammation. Less pain and easier movement lead to reduced fatigue and better night-time rest. Over time, this can improve overall quality of life and decrease the risk of injury from night-time movements.
Video: How to use Snoozle
Frequently Asked Questions
Can I use the Snoozle Slide Sheet to lift myself out of bed?
No, the Snoozle Slide Sheet is designed to reduce friction for sliding and repositioning in bed, not for lifting or transferring out of bed. Use it to assist gentle sliding motions, but support standing and transfers with other safe methods.