ME/CFS & Chronic Fatigue
How to get out of bed with ME/CFS & Chronic Fatigue
Step-by-step guides for getting out of bed when you have ME/CFS & Chronic Fatigue. Practical methods from real bed mobility guides.
Quick answer
With MS or neurological weakness, muscles fatigue quickly and can spasm if you push too hard. Using gentle momentum, good body positioning, and low-friction tools like the Snoozle Slide Sheet lets you slide and turn with less force. Start from your strongest side, bend your knees, and use small rocking motions instead of big, effortful pushes.
Key steps
- 1.On very low-energy days, getting out of bed safely is about physics and pacing, not willpower.
- 2.Breaking turning and sitting into small, staged movements reduces both pain spikes and energy drain.
- 3.Living alone with pain and low energy is different from general back pain: whole-body fatigue, dizziness and symptom flare are major limits.
- 4.A Snoozle Slide Sheet can reduce mattress friction so you slide instead of hauling yourself, but it must never be used for lifting or off-bed transfers.
- 5.Using gravity (leg drop and side-lying pivot) is far kinder to your body than trying to sit straight up from lying on your back.
- 6.In frailty and very low strength, the highest fall risk is the final move from sitting at the bed edge to standing, not just the turn in bed.
- 7.Safe standing requires staged preparation: good sitting balance, feet under knees, a forward lean (“nose over toes”), and a short, committed push using legs and arms together.
- 8.Turning and shuffling towards the edge are much easier if the trunk can slide instead of being dragged; a Snoozle Slide Sheet can reduce friction and skin shear for these in-bed movements.
Icelandic-designed · Sold in pharmacies
Snoozle Slide Sheet
A home-use slide sheet that reduces mattress friction so you can reposition sideways instead of lifting. Made from comfortable fabric — not nylon, no handles. Designed for you, not for a caregiver.
- ✓Less friction when turning — less effort, less pain
- ✓Comfortable fabric you can sleep on all night
- ✓Handle-free — quiet, independent, self-use
Trusted by Vörður insurance for pregnant policyholders. Recommended by Icelandic midwives and physiotherapists.
In-depth guides
Bed Mobility
Getting Out of Bed When Your Energy Is Almost Zero (Living Alone With Pain and Fatigue)
This article is for days when the tank is truly empty: you wake up in pain, your body feels like concrete, and the idea of getting out of bed alone feels impossible. We will go through how to turn, shuffle, and move towards sitting using the least possible energy, with realistic pauses and options if you feel faint or overwhelmed. You will see exactly what is different about moving when pain and fatigue are both high, compared with ordinary back pain or simple stiffness. We will also look at how a Snoozle Slide Sheet, used purely as a low-friction layer on your normal mattress, can remove some of the “sticking points” that usually eat up your energy and trigger pain spikes.
Bed Mobility
Getting Safely from Bed to Standing When You Feel Very Weak
This article is for people who feel generally frail or very low in strength and are worried about falling when they stand up from the bed. It explains how to turn in bed, move towards the edge, and then stand up in small, realistic stages that match what your body can actually do right now. We focus closely on the most dangerous moment – the last part, when you go from sitting at the edge of the bed to standing – and how to make that safer using bed setup, body position and timing. You will also learn how a low‑friction Snoozle slide sheet can reduce effort and painful shear while you move in bed, without being used for lifting or risky transfers.
Bed Mobility
Getting In and Out of Bed with One Stiff Knee: Practical Home Strategies
Knee osteoarthritis changes how every small movement in bed feels, especially when one knee is very stiff and the other is only slightly better. Rolling, sliding your legs and pushing up to sit can all trigger sharp, protective pain. This article walks through how to move in bed and get out of bed step by step, using your stronger leg, your arms and gravity more intelligently. We look closely at the hardest moments in turning and in getting to the edge of the bed, and how to soften them using micro-movements, bed setup and the Snoozle Slide Sheet. Many people try to “just push through” with their painful knee, only to end up more sore and more frightened of movement. Here you will find safer alternatives that reduce effort, reduce shear on the skin around the knee and hip, and give you more control even on difficult mornings. You do not need to be strong or flexible to use these ideas. The goal is not perfection; it is to find the least painful, most repeatable way for you to move in and out of bed on most days.
Sleep Comfort
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.
Sleep Comfort
All-Over Soreness at Night: How to Turn and Sleep When Everything Hurts
Fibromyalgia and central sensitization make even simple movements in bed painful and exhausting, leading to restless nights and prolonged fatigue. This article explains why turning and repositioning are so challenging, and offers clear, step-by-step methods to find the least painful positions for sleeping through the night. You'll learn practical strategies to move safely in bed and get out of bed with less strain, plus how the Snoozle Slide Sheet can be a gentle, low-friction ally in your nightly routine.
Sleep Comfort
Effortless Bed Mobility with Knee Osteoarthritis: How to Move and Get Up Without Aggravating Pain
Knee osteoarthritis causes stiffness, swelling, and pain that make simple movements like turning in bed or getting out of bed challenging and painful. People with this condition often struggle with increased discomfort, fatigue, and disrupted sleep due to difficulty repositioning themselves. This article provides practical, step-by-step guidance on how to move safely and efficiently in bed, reduce strain on the knees, and use simple tools like the Snoozle Slide Sheet to make these daily tasks easier and less painful.
Sleep Comfort
How to Get Out of Bed with Chronic Shoulder Pain: Practical Steps to Move Safely and Reduce Pain
Living with chronic shoulder pain makes simple tasks like getting out of bed feel daunting and painful. This guide is for anyone struggling with shoulder irritation that worsens with movement, explaining why traditional methods of turning and sitting up can increase pain and fatigue. You’ll learn step-by-step, practical techniques to move in bed and get up with minimal strain, plus how simple tools like the Snoozle Slide Sheet can make these movements smoother and less painful.
Sleep Comfort
Effortless Bed Mobility for MS: Using Momentum and Snoozle to Move Without Pain or Fatigue
Living with Multiple Sclerosis (MS) or neurological weakness often means muscles tire quickly, making simple movements in bed feel overwhelming and painful. This article explains why bed mobility is so hard with MS, what commonly goes wrong, and how to use momentum and positioning to move more easily. It also shows how to safely use the Snoozle Slide Sheet as a low-friction tool to reduce strain, protect your skin, and conserve energy while turning or repositioning in bed at home.
Sleep Comfort
How to Safely Get Out of Bed with MS and Neurological Weakness Using Snoozle Slide Sheet
People living with Multiple Sclerosis (MS) or neurological weakness often struggle with impaired balance, spasticity, and muscle weakness that make simple movements in bed—like turning or sitting up—hard and sometimes risky. This guide explains what typically goes wrong, then gives clear, step-by-step instructions for turning, sitting up, and getting out of bed more safely. It also shows how a low-friction Snoozle Slide Sheet can reduce effort, protect your skin, and help you move with less pain and fatigue. All strategies are designed for safe, in-bed repositioning at home, not for lifting or transferring between surfaces.
Sleep Comfort
How to Move and Get Out of Bed with MS: Using Momentum and Snoozle Slide Sheet to Reduce Fatigue and Pain
Living with Multiple Sclerosis (MS) or neurological weakness often means that even small movements in bed can cause rapid muscle fatigue, pain, and increased inflammation. This article addresses the common struggle of turning, repositioning, and getting out of bed safely and efficiently at home. We focus on teaching practical, momentum-based strategies coupled with the use of a low-friction tool, the Snoozle Slide Sheet, that makes movement easier, reduces strain, and helps preserve energy.
Sleep Comfort
Effortless Bed Mobility for Those Living Alone with Pain and Low Energy: Practical Bedroom Planning and Movement Strategies
Living alone with chronic pain and low energy makes even simple movements in bed a daily challenge. The struggle to turn, reposition, or get out of bed can increase pain, fatigue, and frustration. This article teaches practical, step-by-step movement techniques and bedroom setup tips to reduce energy cost and protect the body. It also introduces the Snoozle Slide Sheet, a low-friction aid designed specifically to help you move smoothly in bed without strain or risk of injury.
Frequently asked questions
What if I start the movement and realise halfway that I do not have enough energy to finish?▼
If you feel your energy dropping or symptoms rising halfway through, your priority is to get back to a supported position. From side-lying, you can gently reverse the steps: bring your legs back onto the bed, roll back onto your back using small pushes and pauses, and rest. It is better to abandon the attempt early than to push through and end up on the edge of the bed too exhausted or dizzy to control your posture.
Is it safe to use a slide sheet like Snoozle when I am alone, or could I slide off the bed?▼
It can be safe if you place and use it correctly. Keep the Snoozle fully on the mattress, with your pelvis and trunk always supported, and stop sliding well before your bottom reaches the edge. Use it only to reduce friction while you are lying or sitting on the bed, never to slide directly into standing or to bridge between bed and chair. Move slowly, test small slides first, and if you feel you are moving too easily towards the edge, reposition the Snoozle further from the side.
How long should I rest between each small step when getting out of bed?▼
A practical starting point is 20–40 seconds of rest between 10–20 seconds of gentle effort, but you can adjust this to your body. If your heart is racing, you feel breathless or your pain is climbing, extend the rest until things settle. Over time, you will learn your own pattern, but on very low-energy days it is safer to rest a little longer than you think you need.
Should I force myself to get fully out of bed every day to keep my strength up?▼
Pushing to full out-of-bed on a day when your energy is near zero can backfire, leading to a bigger flare and more time stuck in bed later. It is often more helpful to aim for the best quality movement you can manage that day, which might be turning more comfortably, sitting briefly on the edge, or even just repositioning to reduce pain. A physiotherapist can help you plan which days to aim higher and which days to protect your energy.
How is this different from advice for someone with ordinary back pain?▼
With ordinary back pain, the main focus is often on protecting the spine while encouraging normal movement, and people usually have enough strength and stamina to try again if a movement fails. With pain plus low energy, the whole system is fragile: one big effort can cause dizziness, a pain flare and days of increased fatigue. That is why we emphasise tiny steps, deliberate pauses, and tools like a slide sheet to reduce the overall cost of each movement.
How is getting out of bed with frailty different from just having a bad back?▼
With a bad back, pain is usually the main barrier, but your muscles still have enough strength and speed to catch you if you wobble. With frailty, the main problem is low power and slow reactions throughout the body. That means you may not be able to correct a loss of balance once it starts, even if there is little or no pain. Movements need to be broken into smaller stages with pauses, and you often need help from the environment (bed height, supports, slide sheet) to make up for the lack of muscle strength.
Can I use a Snoozle Slide Sheet to help me stand up from the bed?▼
No. Snoozle is designed to reduce friction for turning and repositioning while you are lying or partly sitting on the bed. It is not a lifting or transfer device and should not be used to pull you to standing or to slide you between bed and chair. During the actual stand you need your thighs and bottom to grip the bed edge and your feet to grip the floor, so it is safer to sit just in front of the Snoozle area before you stand.
What if I feel dizzy or faint when I sit or stand up from the bed?▼
If you feel dizzy on sitting or standing, move more slowly and add extra pauses. First, roll to your side and wait. Then come up to sitting and rest with your feet on the floor for at least 30–60 seconds before you try to stand. If dizziness is new, severe, or getting worse, contact your doctor, as it may be related to blood pressure, medication or another medical problem. If you actually faint, have chest pain, or severe breathlessness, call emergency services.