Vertigo is not just a bothersome feeling during the day, it can also creep into your sleep at night, leaving you feeling tired, anxious, and sleepless. When the feeling of spinning, swaying, or tilting suddenly appears while lying down or turning, a peaceful night’s sleep suddenly becomes a luxury. So how can you sleep better when living with vertigo? Let’s find out the causes and helpful measures to control this condition at night.
What is vertigo? Why does it affect sleep?
Vertigo is a false sense of movement, you may feel like things around you are spinning or that your body is tilting, even when you are lying still. It is a common symptom of disorders involving the vestibular system, which includes the inner ear and the parts of the brain that control balance.
Unlike the usual feeling of lightheadedness or dizziness when standing up too quickly, dizziness can be accompanied by nausea, vomiting, sweating, headache, ringing in the ears, or eye movement disturbances. Notably, these symptoms can occur when you are resting, especially at night when lying down or turning in bed.
Common causes of dizziness while sleeping
1. Benign paroxysmal positional vertigo (BPPV)
This is the most common cause of dizziness related to changes in head position. When small calcium crystals (otoliths) in the inner ear become dislodged and move into the semicircular canals, they disrupt the sense of motion, causing the brain to receive incorrect signals about the body’s position.
Lying on your side or turning your head can trigger a sudden attack of dizziness, which usually lasts a few seconds but is extremely uncomfortable and can cause sleeplessness.
2. Meniere’s disease
A buildup of fluid in the inner ear that causes a feeling of fullness, ringing in the ears, and hearing loss, accompanied by severe and persistent vertigo. When lying down, the change in pressure in the ear can worsen the symptoms.
3. Vestibular neuritis and labyrinthitis
This is a viral inflammation of the inner ear that affects the nerve that connects the ear to the brain, causing dizziness, loss of balance, and sometimes vision loss.
Vertigo and its effects on sleep
When vertigo occurs while you are lying down, turning over, or sitting up, the quality of your sleep is severely affected. The fear of recurring vertigo makes many people feel unsafe in their own beds. The consequences are:
- Sleep is not deep because you are often startled or woken up by a spinning sensation.
- Prolonged lack of sleep causes chronic fatigue, affecting mood, memory, and the ability to handle work.
- Increased anxiety levels, which in turn worsens dizziness and creating a vicious cycle.
Strategies for a better night’s sleep when you have dizziness
1. Sleep on your back
Sleeping on your back is not only good for your spine, but it also helps reduce the risk of triggering dizziness, especially in people with BPPV. This position makes it less likely for calcium crystals to move out of place in the ear. If you know which ear is most likely to be affected, avoid sleeping on that side.
Tip: Use a pillow to support your head and avoid sudden head turns while sleeping.
2. Move slowly when waking up
When waking up, you should slowly move from a lying position to a sitting position, then stand up. Changing positions too quickly will not allow your inner ear to adjust, which can easily cause sudden dizziness.
Tip: Sit up and breathe slowly a few times before getting out of bed, especially if you have to go to the bathroom in the middle of the night.
3. Establish a relaxing bedtime routine
Stress and tension are factors that can easily cause insomnia and increase dizziness. Creating a relaxing bedtime ritual can help calm your body and vestibular nervous system:
- Meditate or take deep breaths to calm your mind.
- Take a warm bath to relax your body.
- Read a book, listen to soft music or write in a journal to relieve anxiety.
- Use relaxing essential oils such as lavender or peppermint if appropriate.
4. Avoid stimulants before bed
To protect your sleep and prevent dizziness, note:
- Avoid caffeine, alcohol or heavy foods within 2 hours of bedtime.
- Avoid light from phone, TV or computer screens before bedtime, as blue light can suppress melatonin, the hormone that helps you sleep well.
- Avoid listening to loud music through headphones or being exposed to sudden noises, as sound can affect the inner ear, especially in people with Meniere’s disease.
