The correct way to get out of bed to avoid dizziness and falls

Many people, especially older adults, experience dizziness or unsteadiness when getting out of bed. This moment, which seems insignificant, can become a serious risk if not carried out properly.

Falls at home are one of the leading causes of injuries in older people, and getting up abruptly or incorrectly is one of the most common situations that cause them.

Therefore, learning the correct way to get up from bed not only prevents accidents, but also protects the cardiovascular system and general health.

Why do we feel dizzy when we wake up?

The feeling of dizziness or vertigo when sitting up is due to a phenomenon called orthostatic hypotension, which occurs when blood pressure drops suddenly when moving from a horizontal to an upright position.

When lying down, the blood is evenly distributed. But when we get up suddenly, blood can pool in the legs, reducing blood flow to the brain for a few seconds, which generates the feeling of instability.

This effect is most common in:

• Elderly
• People with low blood pressure or dehydrated
• Those taking blood pressure or heart medications
• People who have been lying down for long periods

The right way to get out of bed

To avoid dizziness, imbalances or even fainting, it is important to get up by following these simple but effective steps:

1. Wake up your body before you move

Don’t get up suddenly as soon as you open your eyes. Stretch slowly, moving your feet, hands, and neck to activate circulation.

2. Slowly turn to the side

Turn on one of your sides gently. This position allows your body to prepare for movement without a sudden change in pressure.

3. Sit up until you’re seated

With the help of your arms, sit up until you are seated on the edge of the bed. Hold this position for about 30 to 60 seconds. During this time, take a few deep breaths and notice how you feel.

4. Rest your feet on the ground

Make sure both feet are firmly on the floor before attempting to stand. This will give you greater stability.

5. Stand Slowly

Use your hands if necessary to prop yourself up on the bed or a nearby piece of furniture. Do this calmly, and if you feel dizzy, sit down again and repeat the process more slowly.

Additional tips to avoid dizziness and falls:

• Hydrate well: Dehydration can cause low blood pressure. Make sure you drink enough water throughout the day.
• Check your medication: If dizziness is frequent, see your doctor. Some medications can affect the pressure when you get up.
• Maintain a good diet: A balanced diet helps keep blood pressure stable.
• It has good night lighting: Use dim lights or motion sensors to prevent tripping if you get up at night.
• Do balance and strengthening exercises: Activities such as gentle yoga or daily walks help improve stability and circulation.

Final summary:

Getting out of bed correctly is a simple habit that can prevent serious accidents. Adopting this daily routine not only protects your health, but it gives you more security and confidence to start the day.

Always remember to move calmly, be attentive to your body’s signals and, in the event of any persistent symptoms, consult a professional!


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