You can reduce the whirling or spinning sensation of vertigo when you have benign paroxysmal positional vertigo (BPPV) by taking these steps:
- Use two or more pillows at night.
- Avoid sleeping on your side with the ear that's causing the problem facing down.
- Get up slowly in the morning and sit on the edge of the bed for a moment before standing.
- Avoid leaning over to pick things up or tipping your head far back to look up.
- Be careful about reclining, such as when you are in the dentist's chair or having your hair washed at a hair salon.
- Be careful about playing sports that require you to turn your head, lean over, or lie flat on your back.
You can also help yourself by doing balance exercises and taking safety precautions.
- Brandt-Daroff exercises can be done at home to help your brain get used to the abnormal balance signals triggered by the particles in the inner ear.
- Balance exercises for vertigo, such as standing with your feet together, arms down, and slowly moving your head from side to side, may help you keep your balance and improve symptoms of vertigo.
- Stay safe when you have balance problems by adding grab bars near the bathtub and toilet and keeping walking paths clear. This may prevent accidents and injuries.
Staying as active as possible usually helps the brain adjust more quickly. But that can be hard to do when moving is what causes your vertigo. Bed rest may help, but it usually increases the time it takes for the brain to adjust.