Why Is Getting Out of Bed Harder as You Get Older?

Getting out of bed often gets harder as you get older because of slow changes in strength, joint flexibility and blood pressure control, which together make that first move of the day feel stiff and wobbly. According to healthdirect’s guide to older people and falls, gradual physical changes that affect how a person moves often contribute to falls, and falling once or more a year is common for people aged 65 and over. The good news is that the way you get up, and a few simple exercises, can make a real difference.

In this article you’ll learn why each part of getting out of bed can feel harder, how to use the log roll technique, why pausing at the edge of the bed matters, and four gentle exercises you can do in bed. We’ll also cover bed height, mattresses and the signs that it’s time to get some help.

What actually happens when you get out of bed?

Getting out of bed looks like one movement, but it’s really a chain of small tasks. You roll onto your side, push up through your arms, swing your legs over, sit upright, then stand and find your balance. Each step relies on strength, flexibility and coordination.

As the years go by, small changes in each link of the chain add up. A slightly weaker trunk, a stiffer hip and a bit of light-headedness might each be minor on their own. Together, they can turn getting up into a slow, careful effort.

Common reasons getting out of bed feels harder

This table isn’t a way to diagnose yourself. It’s a starting point to help you notice what feels hardest and what tends to help.

Possible cause	What it can feel like	What often helps
Weaker core and trunk muscles	Struggling to sit up, pulling hard on the bedhead or using momentum to get upright	Using the log roll, plus gentle trunk and bridging exercises
Hip and lower back stiffness	Legs feel heavy to swing over the edge, a stiff or achy back when you roll	Knee rolls and regular hip mobility work through the day
Morning stiffness	Everything feels tight for the first part of the morning, then eases as you move	A short warm up in bed, such as ankle pumps and knee rolls
Dizziness on standing	Feeling light-headed, woozy or unsteady when you first stand	Sitting at the edge and pausing before you stand, standing up slowly
Bed too low or mattress too soft	Sinking into the mattress, knees higher than hips, needing several attempts to stand	Checking bed height and firmness, adding a stable support nearby

Many people find more than one row applies, which is why a mix of technique, exercise and small bedroom changes usually works best.

Why dizziness when you stand up matters

After hours lying down, your body needs a moment to adjust your blood pressure when you sit and stand. Get up quickly and you may feel light-headed for a few seconds, which is when a stumble can happen, especially on the way to the bathroom in the dark.

healthdirect advises standing up slowly after lying down or sitting to help prevent dizziness. It sounds simple, but it’s one of the most useful habits you can build.

If dizziness is new, getting worse, or comes with other symptoms such as chest pain, a racing heart, fainting or confusion, please see your GP. Dizziness can have many causes, and some need medical attention.

How to get out of bed safely with the log roll

The log roll is a technique many physios and exercise physiologists teach because it takes pressure off your back and lets your arms do some of the work. Instead of sitting straight up like a jack-in-the-box, you roll and push.

1. Lying on your back, bend both knees so your feet are flat on the mattress.
2. Roll onto your side as one unit, moving your shoulders, hips and knees together, like a log rolling over. Roll towards the side of the bed you want to get out on.
3. Let your lower legs slide gently off the edge of the bed.
4. At the same time, push down into the mattress with your bottom elbow and top hand to lift your upper body.
5. Keep pushing until you are sitting upright on the edge of the bed.

The weight of your legs dropping over the edge acts like a counterbalance, helping your upper body come up. Practise it during the day when you’re not rushing, and it soon becomes second nature.

Sit at the edge and pause before standing

Once you’re sitting up, don’t stand straight away. Most people skip this pause, yet it’s often the most important part.

• Sit with both feet flat on the floor, roughly hip width apart.
• Take a few slow, comfortable breaths.
• March your feet gently on the spot or pump your ankles up and down.
• Check in with yourself: do you feel steady and clear-headed?

When you feel ready, shuffle your bottom forward a little, place your feet slightly behind your knees, lean forward so your nose comes over your toes, and push up through your legs. Stand still for a moment before you take your first step. If you feel dizzy at any point, sit back down and wait.

Four gentle bed exercises to make mornings easier

These exercises wake up your muscles and joints before you get up, without wearing you out. Move slowly, breathe normally and stay within a comfortable range. If you have a joint replacement, back condition or other health issue, check with your GP or an exercise physiologist before starting.

1. Ankle pumps

A simple way to get your lower legs moving.

1. Lie on your back with your legs straight.
2. Point your toes away from you, then pull them back towards you.
3. Keep the movement smooth and steady.

Reps: 10 to 15 slow pumps. Easier: do one foot at a time. Harder: add slow ankle circles in each direction. Safety tip: if you get calf cramps, ease off and gently stretch the toes back towards you.

2. Knee rolls

Knee rolls gently loosen your lower back and hips, which helps when you roll onto your side.

1. Lie on your back with your knees bent and feet flat on the mattress.
2. Keeping your knees together, slowly let them lower to one side, only as far as is comfortable.
3. Bring them back to the middle, then lower them to the other side.

Reps: 5 to 10 each side. Easier: make the movement smaller. Harder: pause for a few breaths at each side. Safety tip: keep both shoulders resting on the bed and stop if you feel sharp pain.

3. Bridges

Bridges strengthen your buttock and back muscles, which you use every time you stand up from a bed, chair or car seat.

1. Lie on your back with knees bent and feet flat, hip width apart.
2. Gently tighten your tummy and squeeze your buttocks.
3. Lift your hips a little way off the bed, hold for 2 to 3 seconds, then lower slowly.

Reps: 8 to 12. Easier: lift only a small amount. Harder: hold at the top for up to 5 seconds. Safety tip: keep breathing during the hold rather than holding your breath.

4. Sit-to-stand practice

This one is done sitting on the edge of the bed once you’re up, and it builds leg strength for standing.

1. Sit near the front of the bed with feet flat and slightly behind your knees.
2. Lean forward, nose over toes, and push up to standing.
3. Pause, then slowly lower yourself back down with control.

Reps: 5 to 10. Easier: use your hands on the bed to help push up. Harder: fold your arms across your chest. Safety tip: only do this once you’ve paused and feel steady, with a stable chair or bench nearby to hold.

Good morning habits work best alongside movement during the day. Our guide to improving hip mobility safely has more ideas you can do at the kitchen bench or in the lounge room.

Is your bed making it harder?

Sometimes the bed itself is part of the problem. A low bed or very soft mattress makes even strong legs work overtime.

• Height: when you sit on the edge with feet flat, your knees should be roughly level with or slightly lower than your hips. If your knees are well above your hips, the bed may be too low.
• Firmness: if you sink in and feel like you’re climbing out of a hole, a firmer mattress or a firm topper may help.
• Support: a sturdy bedside table, a bed stick or a solid piece of furniture you can hold can give you confidence. Avoid holding anything that might roll or tip.
• Lighting: keep a lamp or night light you can reach from bed, so you’re not walking to a light switch in the dark.

Think of getting out of a low car at Chadstone. Same body, but the height makes a big difference.

When to see an exercise physiologist

Many people put up with tricky mornings for years, thinking it’s just part of getting older. It may be time to get help if you notice:

• You need several attempts, or need to pull hard on something, to get out of bed.
• You’ve had a fall, a near miss, or feel worried about falling.
• Stiffness or pain is stopping you doing the things you enjoy.
• You’re avoiding getting up at night because it feels unsafe.

At Summit Health Group, an exercise physiology assessment starts with a conversation about your health, your routine and what you’d like to be able to do. We then look at your strength, balance, flexibility and how you move through everyday tasks, including getting up and down. From there, we build a program that suits you. Learn more about our exercise physiology services.

If your main concern is stiffness and getting around, our mobility training for seniors focuses on the strength and movement you need for daily life. We see clients at our Malvern and Blackburn clinics, and home visits are available, which can be especially helpful when we can look at your actual bed and bedroom setup.

Any new dizziness, sudden weakness or worsening pain should be checked by your GP first.

Getting out of bed shouldn’t be the hardest part of your day. If you’d like help making mornings easier and feeling steadier on your feet, book an assessment with our team.