Sleep is a time of physical and mental recovery, but for people with vertigo, sleep can become a stressful ordeal, especially those with benign paroxysmal positional vertigo (BPPV) or Meniere’s disease. When seemingly small movements during the night can trigger vertigo, you’ll quickly realize that this problem doesn’t just happen during the day, but can also silently steal your most precious hours of rest.
How Do Nighttime Movements Affect People to Vertigo?
Tossing and turning while sleeping is a completely natural behavior for the body. However, for people with BPPV, sudden changes in head position can trigger vertigo when calcium crystals in the inner ear shift out of place. And for Meniere’s disease, lying down for long periods of time can sometimes cause fluid and pressure to build up in the ear, triggering a spinning, nauseating sensation.
Not only does dizziness cause people to wake up in the middle of the night, it also brings anxiety every time they close their eyes. Chronic sleep deprivation can weaken mood, concentration, and more worryingly, a vicious cycle gradually forms: the more anxious you are, the harder it is to sleep, the more sleepless you are, the more dizzy you are.
What can you do to reduce dizziness while sleeping?
When sleep becomes a worry because of dizziness, you can’t just wait for everything to get better. Some small but impactful adjustments can help you avoid the feeling of spinning in the night and improve the quality of your sleep every day.
1. Sleeping position
Not everyone notices, but sleeping position has a big impact on nighttime dizziness. Lying on your back is considered the safest choice because it helps maintain a stable position of the head and inner ear, limiting the displacement of crystals that trigger dizziness.
On the contrary, lying on your side, especially on the “sensitive” side of your ear, can cause symptoms to recur. Adjusting your sleeping position may not be easy overnight, but if you persevere, this will be a small but worthwhile change.
2. Wake up slowly
In the early morning, when the alarm clock goes off, many people’s first reflex is to sit up and get out of bed immediately. But if you are someone who often suffers from dizziness, this action can be the beginning of an unpleasant spinning sensation. Instead, take a few seconds to let your body adapt: open your eyes, lie still for a few deep breaths, then slowly turn to one side, lifting yourself up slowly and controlled. This slow but steady action gives the inner ear time to stabilize, reducing the risk of dizziness when changing head position.
3. Create a habit of relaxing before bed
Stress is a sleep saboteur and an ally of dizziness. When you’re stressed, your sympathetic nervous system goes into overdrive, making it harder to fall into a deep sleep. Worrying about whether you’ll feel dizzy tonight can also keep your mind from relaxing.
Establishing a bedtime routine can act as a “bridge” to a more relaxed state. Taking a warm bath, reading a light book, doing some yoga, smelling your favorite essential oil, or simply writing a gratitude journal can all help you de-stress from the day. In particular, stay away from caffeine, screens, and heavy meals at least 1-2 hours before bed.
4. Watch your neck
If you’ve ever noticed that even slight movements in your neck can trigger dizziness, you’re not alone. The neck is central to your body’s orientation and balance. The position of your head and neck are closely linked, and when there is a slight misalignment in the upper cervical vertebrae, especially the C1 (atlas) vertebrae, it can affect your ability to sense your spatial position. Some chiropractors pay special attention to this upper cervical region, using imaging techniques and gentle adjustments to help restore mechanical balance. While this approach is not for everyone, for some patients with persistent dizziness of unknown cause, a neck exam can provide a useful treatment option.
