reviewed by dr. Carlinda Nekawaty
Vertigo is often characterized by a headache like spinning, causing the sufferer to lose balance and pose a risk of falling. One of the challenges for vertigo sufferers is the symptoms that often appear during sleep. How do you sleep with vertigo sufferers so that the symptoms don’t recur?
Vertigo is not a disease, but a symptom of a disease. Several diseases are characterized by symptoms of vertigo, including inner ear disorders, Meniere’s disease, infections due to viruses, brain tumors, and strokes. To prevent a recurrence of symptoms, here are recommendations for how to sleep for vertigo sufferers.
Proper Sleeping Position for Vertigo Sufferers
Sleep is a particular difficulty for people who experience vertigo. However, lack of sleep can actually exacerbate vertigo symptoms. Meanwhile, an improper sleeping position will trigger vertigo symptoms.
Actually, there is no best position for vertigo sufferers. You need to try different sleeping positions and see the impact. One sleeping position that is not recommended for vertigo sufferers is the side position, because it can make vertigo symptoms worse. Therefore, you can try lying on your back or face down to feel if there is an impact from this position on vertigo symptoms.
Keep in mind, correct head position is important for vertigo sufferers. The position of the head needs to be strategic and must be at an angle that prevents pressure from accumulating fluid or deposition of wax in the inner ear. Also, try using two pillows for better head support or you can use a travel pillow for head support.
Tips for Comfortable Sleep for Vertigo Sufferers
In addition to choosing the right sleeping position, vertigo sufferers are also encouraged to do a number of ways that can make it easier for them to sleep soundly and comfortably. Here are some of them:
- Avoid consuming caffeinated drinks. The diuretic properties of caffeine will make you always want to pee in the middle of the night, thus making it difficult for you to sleep, and even cause heartburn.
- Avoid consuming spicy and hot food, because it can disrupt the metabolic process, so you will have difficulty sleeping at night. Therefore, you should choose a fairly light meal before going to bed.
- Avoid looking at the screen in too bright light when the lights are dimmed. This is because the light from television screens or gadgets will delay the formation of melatonin, which is a hormone that helps you fall asleep. Therefore, you should replace it with other activities, such as reading books.
- Practice breathing and meditation. These two activities make it easier for you to fall asleep faster and sleep better. You can do the 6-7-8 pattern breathing exercise which is known to put you to sleep in just 1 minute. The trick, inhale through the nose for 4 counts. Hold your breath for a count of 7 and exhale completely with a whooshing sound for a count of 8. This breathing technique also helps oxygenate the blood and produces a relaxing effect that makes you fall asleep faster. In addition, meditation is also useful for relaxing the mind, especially if you experience excessive stress or anxiety. Do this method regularly for optimal results.
If your vertigo symptoms do not improve with the recommended sleeping position and the tips above, consult and consult an ENT specialist for further examination and treatment.
