How to Prevent Falls from Bed: A Safety Guide

By Geoff McKinnen Certified Sleep Coach

Last Updated On October 16th, 2024
How to Prevent Falls from Bed: A Safety Guide

Key Takeaways

  • Your Bedroom Setup Matters: A safe bedroom environment is crucial in preventing falls from bed. Keep your floor clutter-free, ensure good lighting, and arrange your furniture to allow easy movement. Having important items within reach and using tools like bed rails and non-slip mats can significantly reduce your risk of falling.
  • Strengthen Your Body and Mind: Regular exercise, especially balance and leg-strengthening activities, can greatly improve your stability. Stay active during the day to maintain overall fitness and flexibility. Practice getting up slowly and be mindful of your movements, particularly at night. These habits not only prevent falls but also contribute to better overall health.
  • Use Helpful Tools and Habits: Don’t hesitate to use walking aids, bed alarms, or night lights if they make you safer. Wear non-slip footwear and use the bathroom before bed to minimize nighttime risks. Preventing falls is an ongoing process that may require adjusting your habits and environment as your needs change.

Falls from bed can cause serious injuries, especially for older adults. Every year, thousands of people end up in the hospital because of these accidents. Preventing falls is key to staying healthy and independent as you age.

Anyone can fall out of bed, but some people face higher risks. Older adults, people with certain medical conditions, and those taking multiple medications need to be extra careful.

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Read on to learn how you can make your bed and bedroom safer, and pick up tips to lower your risk of falling.

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Make Your Bed Safer

A bed that’s safe can prevent many accidents. Let’s look at some easy ways to make your bed a safer place.

Lower the Bed Height

A bed that’s too high makes it hard to get in and out safely. Aim for a height where your feet touch the floor when sitting on the edge of the bed. If your bed is too high, consider removing the box spring or switching to a lower bed frame.

For adjustable beds, keep the height low, especially at night. Remember, the closer you are to the ground, the less likely you are to get hurt if you do fall.

Use Bed Rails

Bed rails act like a safety fence for your bed. They can stop you from rolling out while you sleep. Install bed rails that fit snugly against your mattress to avoid gaps. Make sure they’re sturdy and fitted correctly.

If full-length rails feel too restrictive, try half-length rails that still offer protection but make it easier to get in and out of bed.

Add Non-Slip Mats Beside the Bed

The area right next to your bed can be a danger zone. Place non-slip mats on both sides of the bed to give your feet better grip when you stand up. Look for mats with rubber backing that won’t slide around on the floor.

Make sure the mats lie flat without any raised edges that could trip you. These simple additions can make a big difference in preventing slips and falls when getting out of bed.

Improve Your Bedroom Setup

A safe bedroom is key to preventing falls. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Here are some ways to make your bedroom safer and easier to move around in.

Clear Away Floor Clutter

A messy floor is a big trip hazard. Pick up clothes, shoes, and other items from the floor. Keep paths clear, especially from your bed to the door and bathroom. Use storage boxes or baskets to keep things off the floor or safely tucked away under the bed.

A tidy room means fewer things to trip over in the dark. Make decluttering a daily habit to maintain a safe environment. Consider donating items you don’t use or look up things to get rid of in a bedroom.

Install Good Lighting

Good bedroom lighting helps you see dangers before you trip on them. Put a lamp near your bed that’s easy to reach. Use nightlights to light the way to the bathroom. Consider motion-sensor lights that turn on when you get out of bed.

Bright, even lighting throughout your room makes it safer to move around at any time. Replace dim bulbs with brighter ones, and make sure all light switches are easy to find and use.

If possible, install a ceiling light with a remote control for added convenience.

Keep Important Items Close

Reaching for things can make you lose balance and fall. Keep items you often use at night close to your bed. Nightstand essentials might include your phone, glasses, water, or medicine.

Use a side table or bedside organizer to keep these things handy. When everything you need is close by, you’re less likely to stretch or get up suddenly.

Consider using a reacher or grabber tool for items that are slightly out of reach. Rearrange your bedroom furniture if needed to ensure essential items are always within arm’s length of your bed.

Strengthen Your Body

A strong body is less likely to fall. Here are ways to build strength and improve your balance to prevent falls.

Do Balance Exercises

Balance exercises help you stay steady on your feet. Try standing on one foot while holding onto a chair. Practice heel-to-toe walks, like you’re on a tightrope. Do these exercises every day to improve your balance over time.

As you get better, try doing them with your eyes closed or without holding onto anything. Always have someone nearby when trying new balance exercises to stay safe.

Build Leg Strength

Strong legs make it easier to get in and out of bed safely. Try simple leg exercises like toe raises and squats. Sit in a chair and stand up without using your hands. Do leg lifts while lying in bed to strengthen your hips.

Start with a few repetitions and gradually increase as you get stronger. Remember to warm up before exercising and stop if you feel pain. Consult with a doctor or physical therapist for exercises that are right for you.

Stay Active During the Day

Regular activity keeps your body strong and flexible. Take short walks around your home or neighborhood. Do gentle stretches or chair exercises while watching TV. Try activities like gardening or dancing that you enjoy.

Staying active during the day can also help you sleep better at night. Aim for at least 30 minutes of activity each day, but break it into shorter sessions if needed. Always listen to your body and don’t overdo it.

Change Your Habits

Small changes in your daily habits can greatly reduce your risk of falling. Here are some simple but effective ways to stay safe.

Get Up Slowly

Sudden movements can make you dizzy and more likely to fall. When you wake up, sit on the edge of the bed for a minute before standing. Taking advantage of mattress edge support gives your body time to adjust to the new position.

Wiggle your toes and rotate your ankles while sitting to get your blood flowing. If you feel lightheaded, wait a bit longer before slowly standing up. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Take deep breaths and make sure you feel steady before walking.

Wear Non-Slip Footwear

The right shoes can prevent slips and trips. Choose shoes with rubber soles that grip the floor well. Avoid wearing socks without shoes, as they can be slippery. Look for slippers with backs to keep them from falling off.

Make sure your shoes fit well and don’t have long laces that could trip you. Keep a pair of sturdy, non-slip shoes next to your bed for nighttime use. Consider shoes with Velcro straps if you have trouble tying laces.

Use the Bathroom Before Bed

Getting up at night to use the bathroom increases your fall risk. Try to use the bathroom right before you go to bed. Limit drinks in the evening, especially those with caffeine or alcohol. If you need to get up at night, turn on a light and move slowly.

Consider using a bedside commode if the bathroom is far from your bedroom. If you take diuretic medications, ask your doctor if you can take them earlier in the day to reduce nighttime bathroom trips.

Use Helpful Tools

Several tools can significantly improve your safety and reduce the risk of falls. Consider using these helpful devices:

  • Walking aids (canes, walkers): These provide extra support and stability when moving around.
  • Bed alarms: Alert caregivers if you try to get out of bed without assistance.
  • Night lights: Illuminate paths to prevent tripping in the dark.
  • Grab bars: Install near the bed and in bathrooms for added support.
  • Raised toilet seats: Make it easier to sit down and stand up safely.
  • Adjustable bed: Allows for easier and safer transitions from lying to sitting.

Using these tools can make a big difference in preventing falls and maintaining your independence. Choose tools that fit your specific needs and consult with a healthcare professional for proper usage.

FAQs

How often should I review my fall prevention measures?

It’s a good idea to review your fall prevention measures at least every six months. As you age or if your health changes, your needs might change too.

Do a quick check of your bedroom setup and safety tools regularly. If you’ve had a recent illness or injury, it’s especially important to reassess your fall prevention strategy.

Can medications increase my risk of falling?

Yes, certain medications can increase your risk of falling. Some drugs might cause dizziness, drowsiness, or affect your balance. Blood pressure medications, sleep aids, and some antidepressants are common culprits.

Talk to your doctor about your medications and their potential side effects. They might be able to adjust your dosage or suggest alternatives to reduce your fall risk.

Are there any exercises I can do while lying in bed to improve my strength?

Absolutely! There are several exercises you can do while lying in bed. Try leg lifts, ankle rotations, and gentle knee bends to improve leg strength. You can also do arm raises and shoulder rolls to enhance upper body strength.

Start with a few repetitions and gradually increase as you get stronger. Always consult with your doctor before starting any new exercise routine.

How can I make my bathroom safer to prevent falls?

Making your bathroom safer is crucial in preventing falls. Install grab bars near the toilet and in the shower or bathtub for support. Use non-slip mats both inside and outside the shower or tub.

Consider a raised toilet seat to make sitting and standing easier.

Good lighting is also important, so make sure your bathroom is well-lit, especially at night.

What should I do if I fall despite taking precautions?

If you fall, try to stay calm. If you’re not seriously hurt, try to get up slowly, using a sturdy piece of furniture for support if possible. If you can’t get up or you’re in pain, call for help using a medical alert system if you have one, or your phone if it’s within reach.

It’s a good idea to keep a phone near your bed for emergencies. After any fall, even if you’re not noticeably hurt, inform your doctor as they might want to check for underlying issues.

How can I involve my family or caregivers in fall prevention?

Involving your family or caregivers in fall prevention is important. Share this article with them and discuss the changes you want to make in your home. Ask for their help in implementing safety measures, like installing grab bars or rearranging furniture.

Teach them about your daily routine and any specific risks you face. Regular communication about your needs and concerns can help them provide better support and keep you safer.

Are there any technological devices that can help prevent falls?

Yes, there are several. To start, motion-sensor lights can automatically illuminate your path when you get out of bed. Wearable fall detection devices can alert emergency services if you fall. Some smartphones now have built-in fall detection features.

There are also smart home systems that can monitor your movements and alert caregivers if there’s an unusual pattern. While these devices can be helpful, remember they should complement, not replace, basic safety measures.

Conclusion

Preventing falls from bed Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source is crucial for maintaining your health and independence. Remember to make your bed safer by adjusting its height, using bed rails, and adding non-slip mats.

Keep your bedroom clutter-free, well-lit, and organized with important items within reach. Strengthen your body through balance exercises, leg-strengthening activities, and staying active during the day.

Change your habits by getting up slowly, wearing non-slip footwear, and using the bathroom before bed. Don’t hesitate to use helpful tools like walking aids, bed alarms, and night lights.

By taking these steps, you can significantly reduce your risk of falling and enjoy a safer, more comfortable life. Start implementing these changes today – your future self will thank you for it.


About the author

Geoff McKinnen is a writer focusing mainly on the healthcare industry and has written articles on everything from foods to help you lose weight to the connection between Alzheimer’s and sleep. Geoff’s passionate about helping readers improve their well-being to lead happier lives. Outside of work, Geoff enjoys cycling and hiking and believes that by leading a healthy lifestyle, he can help others do the same.

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