POTS
How to reposition at night with POTS
Step-by-step guides for repositioning at night when you have POTS. Practical methods from real bed mobility guides.
Quick answer
Turn in two small phases: first slide your hips a few centimeters to break the “stick,” then roll using your bent top knee and exhale during the effort. Lighten the weighted blanket before you move and free any fabric wrapped around your legs so the turn costs less energy and doesn’t spike your breathing.
Key steps
- 1.Peel the weighted blanket off your ribs and hips before you try to roll.
- 2.Untwist nightgown fabric by tugging it up toward your hips so it doesn’t cinch at the knees.
- 3.Slide your hips 2–5 cm first to break the “stuck” friction before you roll.
- 4.Bend the top knee higher than the bottom knee and use it as the lever for the turn.
- 5.Exhale during the push phase; don’t hold your breath and then gasp afterward.
- 6.Pause on your side for one full breath before you adjust pillows or covers.
- 7.If you stall halfway, slide hips back 1–2 cm, then try again smaller with a long exhale.
- 8.Aim for a partial turn (20–40°) if that’s enough to resettle without spending extra energy.
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
Frequently asked questions
How do I turn in bed when I get breathless easily after COVID?▼
Turn in two phases: peel weight off your torso, then do a tiny hip slide before you roll. Exhale during the push phase and pause on your side for one full breath before you adjust anything.
Why do linen sheets make turning feel harder?▼
Linen’s texture can grab at your hip and shoulder after you’ve been still, so the turn stalls at the start. That stall makes you push longer and spend more energy than the roll itself should take.
Can a weighted blanket make it harder to roll over?▼
Yes. The extra downward pressure pins bedding to your body and increases friction, which makes the first inch of movement feel heavy. Peel it off your ribs and hips briefly before you move.
What if my nightgown twists around my legs when I turn?▼
Pull the fabric up toward your hips before you roll so it isn’t cinched at the knees. If it’s trapped under you, tug it toward the side you’re turning to so it loosens instead of tightening.
What’s the lowest-effort way to start a turn?▼
Start with a 2–5 cm hip slide in the direction you want to go. That small slide breaks the stuck feeling so you can roll using your top knee rather than a big whole-body heave.
When should I worry about breathlessness from turning in bed?▼
Talk to a clinician if a single turn makes you breathless and it doesn’t settle after a few minutes of rest, or if you get dizziness, chest symptoms, or a racing heart with bed movement.