There is nothing more unpleasant than starting a morning with the feeling that the world around you is spinning and your body cannot maintain balance. Dizziness when you first wake up not only makes you confused and anxious, but also increases the risk of falling, affecting your health and psychology throughout the day. So what can you do to control this condition safely and effectively?
What is morning dizziness and why does it happen?
Dizziness is the feeling that you or the surrounding environment is spinning or vibrating, even though there is no actual movement. This is not simply a feeling of “dizzy” when waking up, but is often a manifestation of a disorder in the vestibular system.
When you experience dizziness in the morning, it is likely the result of conditions such as benign paroxysmal positional vertigo (BPPV), postural hypotension, dehydration after a long sleep, or even an early sign of inner ear or neurological diseases.
This feeling can last for only a few seconds, but it can also last for several minutes, accompanied by nausea, loss of balance, and fatigue. Therefore, it is very important to handle it properly from the moment you open your eyes to protect yourself from falling and stabilize the vestibular nervous system.
7 steps to take when waking up with dizziness
1. Lie still and keep your head steady when you first wake up
When you feel dizzy as soon as you wake up, the first and most important thing is not to sit up or jump out of bed. Just lie still, keep your head steady, and close your eyes for a few minutes to give your body time to adapt. Breathe slowly and evenly, trying to keep your breathing steady, as panicking will only make the dizziness worse. If you feel dizzy when you turn your head, try to keep your head in a neutral and relaxed position.
2. Get up slowly and carefully
After the initial feeling has subsided a bit, you can try to move your body slowly. Instead of sitting up straight away, lean to one side and use your arms to support your body as you move up. Move from lying to sitting with slow, controlled movements. Once you are sitting in bed, hold this position for a few minutes before standing up, to avoid re-starting the dizziness caused by sudden changes in position.
3. Avoid moving if you feel unsteady
If you still feel dizzy when you are sitting, do not try to stand up or walk. Stay there, close your eyes and breathe deeply. Trying to move when you are off balance can be very dangerous, especially for the elderly. If you need to go to the bathroom or get water, ask a family member to help you or use a support like the bed frame, wall, or cane to keep you steady.
4. Drink water to help balance your body
A common cause of feeling dizzy after waking up is dehydration or mild hypotension. So, after you feel more stable, drink a few sips of warm water to compensate for the water lost during the night. Absolutely do not drink strong coffee or tea right now because they can increase the feeling of dizziness. Plain water is still the safest choice.
5. Pay attention to unusual signs that require medical attention
While resting, take the time to listen to your body. If dizziness is accompanied by unusual signs such as slurred speech, blurred vision, weakness in one arm or leg, or severe headache, you need to see a doctor immediately because these can be signs of a stroke. On the other hand, if the feeling of dizziness recurs every morning without a clear cause, it is likely that you have a problem with the vestibular system and need to be accurately diagnosed by a specialist.
6. Apply exercises if diagnosed with BPPV
If you have been diagnosed with benign paroxysmal positional vertigo (BPPV), you can apply bedside exercises such as the Epley Maneuver to relieve symptoms. However, it is important to perform the technique correctly and only after being instructed by a doctor. Doing it incorrectly on your own can make the condition worse.
7. Adjust your sleeping position to prevent recurrence
Finally, when the dizziness has passed, do not neglect to re-evaluate your sleeping position. If you slept on the side of your “weak” ear the night before, it is likely that this was the cause of the dizziness. To avoid this condition from recurring, you should sleep on your back, use a pillow that is not too high, keep your head slightly elevated and keep your balance. You should also limit sudden rolling over at night.
