Individuals with vertigo often struggle to achieve restful sleep at night. The spinning sensation can lead to restless nights, leaving them feeling sleep-deprived. On the other hand, lack of sleep can also act as a trigger for vertigo episodes. This article provides practical tips to help vertigo patients sleep more soundly at home.

Sleeping Tips for People With Vertigo

Vertigo causes a sensation of spinning even when you remain still. This condition can lead to dizziness and disrupt balance. When vertigo strikes at night, it can make it challenging for patients to get quality rest.

Some strategies that may help people with vertigo sleep better include:

Establish a consistent sleep routine

Research suggests that individuals who have been dealing with vertigo for over two years often experience poor sleep patterns, difficulty falling asleep, and trouble waking up on schedule. This is in contrast to those with a shorter duration of vertigo.

To enhance sleep quality, it is recommended to establish a steady sleep routine by maintaining the same bedtime and wake-up schedule daily. Additionally, creating a dark, quiet sleep environment can help minimize disruptions.

Move slowly and carefully

For those experiencing vertigo, sudden head movements when lying down or getting up should be avoided. It is best to move slowly and cautiously to prevent dizziness. Rapid movements when rising from bed can trigger vertigo-related disorientation.

Elevate your head

Keeping your head elevated at an angle of at least 45 degrees while you are asleep can help maintain proper alignment of the head, neck, and spine. This positioning may reduce the spinning sensation and ease neck tension caused by vertigo. Using a supportive pillow may also be beneficial in managing benign paroxysmal positional vertigo (BPPV).

Avoid activities that trigger vertigo

Using electronic devices before bedtime, watching TV, or reading in bed can exacerbate vertigo. The blue light emitted from screens can interfere with sleep quality, making symptoms more pronounced. To minimize this, refrain from these activities before bedtime. Keeping electronic devices away from the sleeping area can further promote better sleep.

Practice relaxation techniques

Relaxation exercises such as deep breathing and gentle stretching can help ease anxiety associated with vertigo. These activities promote relaxation, lower heart rate, and alleviate muscle tension, which can contribute to dizziness.

Vertigo Treatments

There is no definitive cure for vertigo, and treatment depends on the underlying cause. Some approaches to managing vertigo include:

Canalith repositioning therapy

Canalith repositioning therapy involves a series of head movements designed to relieve vertigo. This technique helps reposition tiny calcium carbonate crystals (canaliths) from the semicircular canals back into the utricle, where they belong.

One of the most effective methods for addressing BPPV is the Epley maneuver. Healthcare professionals can guide patients through the Epley maneuver and other head exercises to alleviate vertigo symptoms. 

Medication

Certain medications can provide relief in acute vertigo episodes. Some commonly prescribed options include meclizine, dimenhydrinate, or antihistamines, which help reduce dizziness and nausea.

Vestibular rehabilitation therapy (VRT)

Vestibular rehabilitation therapy incorporates various exercises designed to address vertigo-related issues such as dizziness, visual instability, and balance difficulties.

These exercises may include stretching, strength training, eye movement coordination, and stationary walking. A doctor or therapist can guide patients in performing these exercises correctly, enabling them to practice at home when vertigo symptoms arise.

Experiencing vertigo at night can significantly impact sleep quality. If you struggle with persistent symptoms, it is advisable to consult a healthcare professional. You can also seek virtual consultations through the Ai Care application, available for download on the App Store or Play Store.

Looking for more information about other diseases? Click here!