How to Sleep comfortably with Vertigo: Effective Tips and Remedies

Vertigo is a condition that makes you feel like the world around you is spinning, which can be quite disturbing and unpleasant. It often affects people when they are lying down or getting up from lying down. This can make it hard to sleep because you may wake up feeling dizzy and unsteady.

However, there are ways to manage vertigo so that you can get a good night’s sleep. Here are some tips on how to sleep with vertigo:

1. Adjust Your Sleeping Position

Sleeping in an upright position may help relieve the symptoms of vertigo, especially if your dizziness is caused by inner ear problems such as BPPV (Benign Paroxysmal Positional Vertigo). You can use extra pillows to prop yourself up so that your head remains elevated while sleeping.

If sleeping upright doesn’t work for you, try sleeping on your side instead of your back or stomach. This will reduce pressure on the inner ear and provide relief from dizziness.

Using Wedge Pillows:

Wedge-shaped pillows are available in most stores and come in different sizes and shapes. They’re designed to elevate your upper body when laying down so that gravity helps drain fluid away from the inner ears, reducing dizziness caused by vestibular dysfunction (inner ear issues).

Raising The Head Of Your Bed:

Raising the head of your bed using risers or blocks can also help alleviate symptoms associated with positional vertigo.

2. Reduce Stress Levels

High levels of stress have been found to worsen vertigo symptoms, making it harder for individuals affected by this condition to fall asleep at night comfortably.

To reduce stress levels before bedtime:

– Try practicing relaxation techniques such as meditation
– Consider taking warm baths before going to bed
– Avoid screens one hour before bedtime

These activities typically promote a healthy and restful sleeping environment.

3. Avoid Triggers

Certain activities, foods, or drinks can trigger vertigo symptoms, which can make it harder for you to sleep at night. To avoid exacerbating your symptoms while trying to get enough rest:

– Avoid alcohol
– Limit caffeine intake before bed
– Stay away from bright lights or loud sounds in the evenings

These changes may help reduce episodes of vertigo and promote better quality sleep.

4. Exercise Regularly

Regular exercise is an excellent way to improve balance and coordination, reducing the chances of experiencing dizziness during the day (and night).

Moderate-intensity physical activity such as brisk walks are usually recommended by healthcare professionals as they promote a healthy body weight which reduces pressure on inner ear structures that affect balance.

However, do not overdo exercising too late at night close to bedtime as this has been proven counterproductive when it comes to falling asleep comfortably.

5. Consult Your Doctor

If your vertigo symptoms persist despite implementing lifestyle changes like those outlined above seek medical attention from a health professional who specializes in treating vestibular disorders such as otolaryngologists or neurologists. They will determine if any underlying issues are present and suggest additional therapies like canalith repositioning maneuvers (CRMs) or medication that could assist with symptom relief so that you can finally enjoy restful nights without worrying about waking up feeling dizzy.

In conclusion,

Vertigo is a condition that affects many people worldwide; however, with some small adjustments tailored towards improving comfort levels whilst sleeping through lifestyle changes like raising one’s headboard slightly using wedges pillows so gravity helps drain fluid away from inner ears, avoiding triggers such as alcohol consumption before bedtime or limiting coffee intake close to sleeping hours – these tips offer much-needed relief for individuals struggling with positional vertigo who want nothing more than a good night’s sleep. Remember to consult a medical professional if symptoms persist or worsen with time despite implementing these changes as they may suggest additional therapies such as CRMs or medication that could further enhance your quality of life.