How to Sleep with Vertigo

1. Practice good sleep hygiene

Establishing a consistent sleep schedule is essential for reinforcing your body’s internal clock, particularly if you experience disrupted sleep patterns due to vertigo.

A 2023 study looking at balance disorders, such as vertigo, found that half of their 137 participants reported low sleep quality. Those who had experienced vertigo for 2 years or longer reported even worse sleep quality, with increased difficulty falling and staying asleep compared to those with shorter durations.

To improve your sleep quality, try engaging in a calming pre-sleep routine to help lower anxiety levels, which can heighten when you feel dizzy. You can also try doing gentle stretches or listening to soothing music to relax your mind and body.

Creating a dark, quiet, and comfortable sleep environment may help to minimize distractions.

2. Use supportive pillows and positioning

Sleeping with a supportive pillow helps maintain proper alignment of your head, neck, and spine, which is crucial when experiencing spinning sensations and neck strain from vertigo.

Opt for a back or side sleeping position with your head elevated to reduce the feeling of spinning. This positioning can improve fluid dynamics in the inner ear, alleviating vertigo symptoms and aiding rest.

A 2019 study explored the potential benefits of head-up sleep for 88 individuals with difficult-to-treat vertigo. The researchers suggested that keeping the head elevated might prevent tiny crystals in the inner ear from entering the semicircular canals, which can trigger vertigo.

The results indicated that those who practiced head-up sleep reported less vertigo and experienced fewer balance issues compared to the head-down group, with the positive effects lasting up to 6 months.

3. Minimize screen time

Minimizing screen time before bed reduces blue light exposure, which can disrupt melatonin production and further affect your sleep.

One study examined how blue light exposure before bed affects deep sleep and sleep quality. Eleven young males were exposed to three conditions for 1 hour before sleep: incandescent light, blue light, and wearing blue light-blocking glasses.

Results showed that participants exposed to blue light had a significantly lower ratio of deep sleep compared to those exposed to incandescent light or wearing blue light-blocking glasses.

4. Use relaxation techniques

Incorporating relaxation techniques, such as deep breathing and progressive muscle relaxation, can be beneficial for those experiencing anxiety from a health condition like vertigo. These methods promote calmness, lower heart rates, and reduce muscle tension that can worsen dizziness.

One study evaluated biofeedback therapy as a relaxation technique for individuals with vestibular disorders like vertigo. Biofeedback teaches users to control physiological functions by providing real-time feedback on muscle tension and heart rate.

The study involved 197 outpatients. The control group received standard treatment, which included monthly visits with an ear, nose, and throat specialist and medications for vertigo. In contrast, the experimental group participated in biofeedback training, with medications given only at the start to stabilize their condition.

After 3 months, the experimental group showed significant improvements in overall dizziness and in emotional, functional, and physical well-being. They also reported reduced stress-related symptoms compared to their initial conditions.

5. Stay hydrated

Staying hydrated is vital for people with vertigo, as it helps maintain inner ear function and fluid balance, reducing dizziness that can disrupt sleep. Proper hydration also supports muscle function and regulates blood pressure, which can prevent symptoms that interfere with a restful night’s sleep.

Research suggests that inadequate water intake may be a risk factor for certain vestibular disorders, highlighting the importance of proper hydration and encouraging increased water consumption.

Additionally, adequate water intake may alleviate anxiety, contributing to a calmer state and improved sleep quality.

Tips for managing vertigo in the day

Here are some tips for managing vertigo during the day:

• Avoid bright or flickering lights: Minimize exposure to harsh lighting, which can worsen dizziness.
• Practice balance exercises: Engage in balance training or vestibular rehabilitation exercises to strengthen stability and coordination.
• Stay hydrated: Drink plenty of water to maintain fluid balance and support inner ear function.
• Avoid sudden movements: Move slowly and deliberately to prevent triggering dizziness.
• Use stabilizing techniques: Focus on a stationary object to help regain balance if you feel dizzy.
• Practice relaxation techniques: Engage in deep breathing or mindfulness exercises to manage anxiety.
• Create a safe environment: Remove tripping hazards and use handrails to prevent falls.

Treatment options for vertigo

In most cases, vertigo can get better without treatment. However, if symptoms persist, a doctor may recommend the following treatment options:

• Vestibular rehabilitation therapy (VRT): This specialized physical therapy can help improve balance and reduce dizziness.
• Biofeedback therapy: This treatment may help individuals gain control over physiological functions, potentially alleviating symptoms.
• Medications: Certain medications, such as antihistamines, benzodiazepines, and anticholinergics, may help manage symptoms while you recover.
• Canalith repositioning maneuvers: Techniques like the Epley maneuver, which moves calcium crystals in the inner ear, may help with benign paroxysmal positional vertigo (BPPV).

Takeaway

Vertigo can make it hard to fall and stay asleep, but there are ways to improve rest. Using relaxation techniques, adjusting sleeping positions, and staying hydrated can help ease symptoms.

Creating a quiet and comfortable environment can further support better sleep and help you manage dizziness more effectively at night.