Ehlers-Danlos & Hypermobility
How to get out of bed with Ehlers-Danlos & Hypermobility
Step-by-step guides for getting out of bed when you have Ehlers-Danlos & Hypermobility. Practical methods from real bed mobility guides.
Quick answer
For individuals with hypermobility or EDS, moving in bed is safer when you slow everything down and move in small, controlled segments instead of twisting all at once. Start by bending your knees and placing your feet flat on the bed, then roll your hips and shoulders together as a unit while using your arms to support and steady your
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.On low-energy mornings, the goal is not pushing through—it's reducing effort.
- 7.Swap lift-and-twist movements for sideways repositioning across the mattress.
- 8.Use a side-lying route with stages and pauses: roll → slide hips → legs down → sit up slowly.
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.
Getting Out of Bed
Crash Day: How to Get Out of Bed When You Have Zero Energy
On a crash-day morning, getting out of bed can feel like moving a body that’s twice as heavy as normal. The goal is not motivation, fitness, or “pushing through.” The goal is one thing: reduce effort. This guide breaks the process into tiny, low-effort steps that keep you supported on the mattress, use gravity instead of brute force, and avoid the lift-and-twist moves that spike wake-ups and drain you. Snoozle is used here as a home-use, self-use comfort tool that supports quiet sideways repositioning (lateral movement) instead of lifting.
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.
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.
What’s the lowest-effort way to get out of bed when my energy is almost zero?▼
Use a side-lying route with stages and pauses: roll to your side, slide your hips toward the edge in tiny moves, let your legs hang down first, then sit up slowly using your forearm for support. Avoid fast sit-ups and lift-and-twist moves.
Why does a fast sit-up make me feel worse on a crash day?▼
A fast sit-up is a high-effort movement that often triggers bracing and a big effort spike. When your energy is already low, that spike can leave you shaky and more drained. Staged steps spread the effort out into smaller pieces.
How do I move toward the bed edge without exhausting myself?▼
Stay on your side and slide your hips toward the edge a few centimeters at a time, pausing between moves. Sideways repositioning across the mattress typically costs less effort than lifting your body.