Sleeping when you have dizziness can be a challenge, as dizziness and discomfort often make it difficult to rest. However, lack of sleep can also trigger dizziness symptoms, creating a vicious cycle. This is why getting quality sleep is so important to help you recover from dizziness.
5 Popular Tips for Effective Sleep
Getting a good night’s sleep when you have dizziness can be quite difficult, but these practical tips can help you rest more comfortably.
Here are five tips to help ease dizziness at bedtime.
1. Practice good sleep hygiene
Establishing a consistent sleep schedule is essential to reinforcing your body’s internal clock, especially if you have sleep disorders due to dizziness.
A 2023 study found that people who had experienced vertigo for 2 years or longer reported even poorer sleep quality, with more difficulty falling asleep and staying asleep than those who had experienced vertigo for shorter periods.
To improve sleep quality, try a relaxing bedtime routine to help reduce anxiety levels, which can increase when you feel dizzy. You can also try doing gentle stretches or listening to soothing music to relax your mind and body.
Creating a dark, quiet, and comfortable sleep environment can help minimize distractions.
2. Use a supportive pillow and sleeping position
Sleeping with a supportive pillow helps maintain proper alignment of the head, neck, and spine, which is important when experiencing the spinning sensation and neck strain caused by vertigo.
Sleep on your back or side with your head elevated to reduce the spinning sensation. This position may improve fluid dynamics in the inner ear, reducing symptoms of vertigo and promoting rest.
A 2019 study found that keeping your head elevated may prevent tiny crystals in the inner ear from entering the semicircular canals, which can cause vertigo. Back sleepers reported less dizziness and fewer balance problems than those who slept face down, with the positive effects lasting up to 6 months.
3. Minimize screen time
Minimizing screen time before bed reduces exposure to blue light, which can disrupt melatonin production and further impact your sleep.
One study looked at how exposure to blue light before bed affected deep sleep and sleep quality. Results showed that participants exposed to blue light had significantly lower rates of deep sleep than those exposed to incandescent light or wearing blue-blocking glasses.
4. Use relaxation techniques
Incorporating relaxation techniques, such as deep breathing and progressive muscle relaxation, may be beneficial for people who experience anxiety due to a medical condition such as vertigo. These methods promote calmness, slow the heart rate, and reduce muscle tension, which can make vertigo worse.
5. Stay hydrated
Staying hydrated is important for people with vertigo, as it helps maintain inner ear function and fluid balance, reducing dizziness that can disrupt sleep. Drinking enough water also supports muscle function and regulates blood pressure, which can help prevent symptoms from interfering with a good night’s sleep.
Research suggests that inadequate hydration may be a risk factor for some vestibular disorders, highlighting the importance of adequate hydration and encouraging increased water intake. In addition, adequate hydration may reduce anxiety, contribute to a calmer state, and improve sleep quality.
