If you have been diagnosed with a balance disorder or experience dizziness frequently, proactively adjusting your daily routine can help reduce the frequency and severity of your symptoms.
Here are some simple but useful tips:
1. Prepare a stable and safe sleeping space
For people who experience dizziness frequently, creating a safe sleeping environment is paramount. A soft nightlight should be left on throughout the night to avoid waking up in the dark and possibly becoming disoriented. Bedding should be soft, clean, and neatly arranged to avoid getting tangled. If possible, place a chair near the bed to use as a support if you need to get up during the night.
In particular, avoid keeping dangerous or sharp objects near the bed. Feeling dizzy can cause you to lose your balance and fall, so a neat sleeping space will help reduce the risk of injury.
2. Avoid factors that cause dizziness at night
Some factors can make dizziness worse at night, such as: eating too much salt, consuming caffeine in the evening, drinking alcohol or smoking. It is best to avoid eating too much salt or processed foods at dinner. Don’t forget to check the side effects of your medications, as some medications such as blood pressure medications, antidepressants or diuretics can cause orthostatic hypotension or fluid imbalance in the inner ear.
If you are taking medication before bed, ask your doctor if the medication may be causing dizziness. And if possible, drink plenty of water during the day to avoid dehydration.
3. Adjust your sleeping position to reduce dizziness
Some people with positional dizziness (especially benign paroxysmal positional vertigo (BPPV)) should pay attention to how they sleep. Avoid lying on the side that causes symptoms. Use a moderately high pillow, prop your head up to keep your head higher than your heart, which helps improve blood circulation. For those who are prone to dizziness when changing positions suddenly, try to change positions slowly, keep your head stable, and do not turn suddenly when turning over.
In addition, you can try using a specialized neck pillow if you often have neck pain accompanied by dizziness, which helps maintain stability for the cervical spine throughout the night.
4. Apply relaxation exercises before bed
Relaxation is an important factor in helping to relieve dizziness as well as help you fall asleep more easily. 30 minutes before going to bed, you can do some deep breathing exercises, gentle yoga or simple meditation. This helps reduce the activity of the sympathetic nervous system.
If you feel dizzy when lying down, try closing your eyes, breathing in deeply through your nose, holding your breath for a few seconds, and breathing out slowly through your mouth. Repeating this exercise about 10 times can calm the nervous system and improve the feeling of imbalance.
5. Establish a regular sleep routine
Irregular sleep habits can disrupt the brain’s biological cycle, worsening dizziness symptoms due to lack of sleep or stress. Try to go to bed and wake up at the same time every day. Avoid napping for too long or staying up late continuously.
In addition, an hour before going to bed, avoid electronic devices such as phones, computers, and TVs, because the blue light from the screen can reduce the production of melatonin, the body’s natural sleep-inducing hormone.
6. Control anxiety about dizziness symptoms
Anxiety is a common part of people who often experience dizziness at night. The more you worry, the more uncomfortable you feel and the more difficult it is to control the symptoms. It is important to know that most cases of dizziness are not dangerous and can be controlled with a suitable lifestyle.
If you suffer from chronic dizziness, share your feelings with your loved ones, keep a symptom diary, and don’t hesitate to consult an ENT, neurologist, or physical therapist for an accurate diagnosis.
7. When you wake up feeling dizzy, take it slow
If you wake up in the middle of the night feeling dizzy, don’t rush to sit up. Lie still, close your eyes, take a deep breath, and wait a few minutes for your body to adjust. When you feel better, turn to one side, prop yourself up on your hands, lift your head, and get up slowly. Place your feet on the floor and sit for a while before standing up.
You can also try drinking a sip of warm water or gently massaging your neck and nape to reduce the spinning sensation. Keep a low nightlight on and keep your phone within reach in case you need help.
