Falling out of bed: Why it happens and how to prevent it

Falling out of bed can happen to anyone, but some groups may be more at risk than others. While some falls result in minor injuries like bumps and bruises, others can be more serious. Understanding the causes and taking steps to prevent falls can help reduce the risks of them happening again.

Why do people fall out of bed?

Falling out of bed can happen for many reasons, such as an uncomfortable or unsupportive bed, medications, sleep behaviours or health issues.

An uncomfortable bed

An uncomfortable bed can increase tossing, turning, and movement in bed as the body tries to find a comfortable sleeping position. This extra movement increases the likelihood of falling or rolling out of bed.

An old, worn-out bed is unlikely to provide adequate support and will only worsen, so you should replace it as soon as possible.

A new mattress, on the other hand, can also initially feel uncomfortable while your body adapts to it. Like a new pair of shoes, new mattresses have a break-in period, which is typically around a month, after which, the mattress should start to feel more comfortable and perform as expected.

An uneven sleeping surface

An uneven sleeping surface increases the risk of falling out of bed. If the bed slopes or sags around the perimeter, the sleeper may roll towards the edge of the bed and fall off.

If the mattress is relatively new, body impressions and indentations may form on the sleeping surface. Turning the mattress regularly, especially during the first few months, allows the fillings to settle more evenly, resulting in a more consistent sleeping surface.

However, over time, the components inside the mattress break down and may no longer adequately support you. In this case, replacing the mattress as soon as possible is advisable.

An unsupportive bed base

An unsupportive bed base can also make you feel like you’re falling out of bed. If the base is uneven, the mattress will conform to its shape and dip in the same areas.

Check the condition of your bed base. It should have an even surface for the mattress to rest on. If it is several years old and shows signs of wear and tear, it’s best to replace it.

Poor mattress edge support

A mattress with poor edge support may sag or collapse under pressure. Poor edge support can impact those who sleep close to the edge of the bed and increase the risk of falling out of the bed if the mattress perimeter is not sturdy or supportive.

Bed size

A bed that is not wide enough can increase the risks of falls especially when changing sleeping positions.

A Single bed may seem suitable for someone sleeping alone, but it increases the risk of them falling out of bed when they move around or reach for something.

Bed size also affects couples. Whilst double beds may feel spacious, they provide limited room for each person.

Wider beds offer more sleeping space, allowing sleepers to move more freely. The extra space allows you to stretch out more comfortably without sleeping too close to the edge of the bed, which can reduce the risk of falling out of bed.

A bigger bed also minimises partner disturbances, as couples are less likely to disturb each other when they move in bed.

Medical conditions

People with certain medical conditions, such as dementia, diabetes, or other health issues, may be at a higher risk of falling out of bed.

Dementia can cause confusion or disorientation, making someone with the condition more vulnerable to falls when getting out of bed. They may also struggle with balance and coordination, making it harder to move around safely.

People with diabetes may experience low blood sugar levels, resulting in dizziness, disorientation, fainting, and balance and coordination issues. They may have additional problems such as impaired vision, which can make it harder to judge distances or spot obstacles, increasing the risk of falling.

Some medications taken to manage these conditions can have side effects, increasing the risk of a fall.

Alcohol and recreational drug use

Consuming alcohol or recreational drugs before bed can disrupt your sleep and affect your coordination, judgement, and reactions, increasing the risk of falls.

While alcohol may help you sleep faster, it can disrupt your sleep later on in the night, causing restlessness and more frequent, sudden movements. Similarly, some recreational drugs can interfere with your sleep cycle and make you feel disorientated or groggy.

Alcohol and recreational drugs can affect your awareness, making it harder to sense your body’s position and whether you’re sleeping too close to the edge of the bed. They can also affect your reactions, so if you’re about to fall it may be too late to respond.

Sleep behaviour

Some people have a sleep behaviour disorder, causing them to act out of their dreams during sleep. This can result in unexpectedly talking, shouting, kicking, jumping, sleepwalking, or even falling out of bed. These behaviours are often linked to Rapid Eye Movement (REM) sleep when vivid dreams occur. The condition is more common in men over the age of 50 and can lead to harm and injury to both the person and their partner.

A doctor can diagnose sleep behaviour disorder by reviewing a patient’s sleep patterns and medical history. They may recommend further tests, like a sleep study or certain medications to treat the condition.

Creating a safer sleeping environment may also be necessary to prevent injuries. This can include removing sharp objects, placing a mattress on the floor, or sleeping separately.

Muscle weakness

Ageing and fatigue can weaken muscles, affecting mobility, balance, and strength, making getting in and out of bed more challenging. Furthermore, ageing weakens the bones, increasing the risk of fractures from falls.

Jumping on the bed

Jumping up and down is a fun way for children to release energy. However, jumping up and down on the bed could result in a fall and injuries, especially if the bed is unstable around the edges.

There are other risks associated with jumping on the bed as well. A child could easily hit their head against the ceiling or collide with someone else while jumping. There’s also the risk of damaging the bed or weakening its structure over time.

How to prevent falling out of bed

While falls are common and not always preventable, there are steps you can take to reduce the risk of them happening.

Bed rails

You can attach bed rails to either side of the bed to help prevent the sleeper from slipping, sliding, or falling off the bed.

Choosing a suitable bed

For older adults or those with medical issues, choosing the right bed is essential. The bed should provide enough space for each person to move comfortably without lying too close to the edge. Consider a mattress with good edge support, which strengthens the mattress perimeter and extends the usable sleeping area.

Also, consider the bed’s height. A lower bed can reduce the impact of falls, especially for those prone to falling out of the bed. However, ensure they can get in and out of the bed comfortably.

Mattress care

Taking care of your mattress by following the manufacturer’s instructions will help ensure it remains comfortable, supportive and in good condition.

This includes turning the mattress regularly to even out the wear and ensure a consistent sleeping surface and using a suitable bed base that provides an even surface.

Place the bed against a wall

Placing the bed against the wall limits the risk of falling out of bed as only one side is exposed.

Reduce the impact of a fall  

Falls may be unavoidable, but you can reduce the risk of injury by placing crash mats or pillows on the floor to cushion the impact.

Keep bones and muscles healthy

While healthy bones may not prevent a fall, they can reduce the risk of serious injury. A Balanced diet rich in calcium and vitamin D helps build and maintain healthy bones. Foods like yoghurt provide these essential nutrients and can be enjoyed as a bedtime snack to promote better sleep.

Keeping active through regular exercise not only improves sleep quality but also strengthens bones and lowers the risks of fractures and conditions like osteoporosis.

Also, avoid smoking and limit alcohol consumption, as both can disrupt sleep and weaken bones.

Manage medications

Some medications may have side effects, such as dizziness, drowsiness, or blurred vision, which can contribute to a fall. Contact your doctor or pharmacist if you experience any side effects so they can review your medication.

Final thoughts

Falling out of bed becomes more common with age due to health changes like poor eyesight, reduced balance, weakened muscles, and medical conditions. Taking preventive measures at home can help reduce the risk of a fall.

If falling out of bed happens regularly, speak to a doctor or medical professional so they can assess your situation.