Most Americans will agree that they have struggled with fall asleep at some point in their life, it seems like a simple task, but when you suffer from vertigo any simple task can seem daunting even one like getting a full night’s sleep.
Adjusting through the night is common, finding a position that you feel the most comfortable will happen multiple times while sleeping. But what happens when you have positional vertigo? Even the slightest movement will interrupt your sleep making it hard if not impossible to resume your sleep cycle.
These interruptions can become a vicious cycle leading to sleep deprivation that can trigger more vertigo attacks. Learning how to take back the night so you enjoy a full good night’s sleep again.
Vestibular rehabilitation is a form of physical therapy focused on the vestibular system. Your therapist will tailor your sessions to you. Working together to better the communication between the Vestibular system and the rest of your sensory organs.
Practice CRP Movements
Also commonly called the Epley maneuver, consisting of head exercises designed to shift calcium deposits that may cause BPPV. It is recommended that you first seek the opinion for a medial profession that can determine if this is the right path for you. If you are an ideal candidate you may be shown how to practice these maneuvers at home.
Sleep On Your Back
The recommended sleep position for those suffering from vertigo is on their back. This position may help prevent calcium crystals in the ear from shifting in the case of BPPV, or fluid disturbances for Meniere’s. Studies have shown vertigo suffers tend to favor sleeping on their sides. This is why many people with vertigo have utilized body pillows strategically placed to keep their bodies still while sleeping.
Elevate Your Head
Elevating may help prevent vertigo occurrences when getting in and out of bed, keeping the inner ear crystals in place. Feel free to explore your pillow options.
- Wedge Pillows come recommended by the vertigo community as they are designed to keep the head elevated slightly.
- Travel Pillows have helped vertigo sufferers keep a comfortable head position and easily readjust without too much manipulation.
Take your time waking up
Staying mindful about how you wake up is key to starting off your day. Slowing down your movements and gradually lifting yourself up to start your day. Taking your time is key, listening to your body and spending as much time as you need before resuming any movement. Take a moment sitting upright at the edge of the bed before standing up and starting off your day.
Practice good sleep hygiene
Don’t fall victim to a cycle of sleep deprivation that may trigger frequent vertigo attacks more often. Setting and practicing a consistent before-bed ritual that will help prepare your body for sleep 30 minutes before bedtime. Set yourself up for sleeping success by following healthy sleep behaviors like:
- Following a regular sleep schedule that allows for adequate sleep
- Keep your room cool, dark and quiet
- Follow and keep a wind-down ritual
- Avoiding vigorous exercise or heavy meals late at night
- Turning off phones and electronics 30 minutes before bed