Causes, Triggers, and Ways to Feel Less Dizzy

Have you ever felt as if you’re on a Tilt-A-Whirl, except you’re standing or sitting still and nowhere near a theme park? That’s how vertigo feels, and it’s very common, with nearly 40% of U.S. adults experiencing this destabilizing, sometimes alarming symptom at least once in their lives.

“Vertigo can be a feeling of rocking, tilting, rotating, or any kind of motion in the absence of actual movement,” says Amir Kheradmand, M.D., an associate professor of neurology, neuroscience, otolaryngology, and head and neck surgery at Johns Hopkins University. He adds that it is different from a dizzy spell, which is an overall sense of disorientation or wooziness without any abnormal feeling of motion. Vertigo episodes may be accompanied by other symptoms such as nausea, vomiting, hearing impairment, and also cause a headache.

Besides your doctor’s treatment recommendations, these lifestyle tweaks may also help prevent or put a stop to your symptoms.

What Is Vertigo?

Vertigo is not a condition in itself; rather, it’s a symptom, so to effectively treat it, it’s important to determine the cause of vertigo. Most cases can be traced to the vestibular system in the inner ear, which controls balance, eye movement, and spatial orientation. “We sense gravity and head motion through inner-ear sensors that send that information to the brain,” Dr. Kheradmand says. When any part of this system is disrupted or damaged, the signals no longer match what the brain expects. This can mess with your sense of balance and make you feel as if you are spinning, tilting, or disoriented in space.

Causes of Vertigo

So what throws the inner ear out of whack? An ear infection or a traumatic brain injury such as a concussion can cause vestibular symptoms; Ménière’s disease (excessive fluid in the inner ear that may also cause tinnitus and hearing loss) can bring on vertigo, and it may also be a symptom of migraine. But one of the most common causes is benign paroxysmal positional vertigo (BPPV), an inner-ear disorder that is most prevalent in adults older than 50. With BPPV, certain head movements can trigger an episode when tiny crystals in the inner ear become dislodged.

Vertigo can be more than unsettling and unpleasant—it may also put you at risk of falling and injuring yourself, so it’s always a good idea to see your doctor if you experience it (especially if it comes on very suddenly and is accompanied by other issues such as difficulty speaking or weakness/numbness on one side of the body, which could signal a stroke). To pinpoint the root cause, “We use diagnostic tools like high-tech video goggles to track eye movements that can tell us whether the problem is from a peripheral cause in the inner ear, like BPPV, or from a central cause within the brain, like a stroke,” says Dr. Kheradmand.

How to Treat Vertigo

It’s always a good idea to talk to your doctor if you think that you’re experiencing episodes of vertigo, but these expert-recommended strategies may help you feel better in the meantime.

Manage Motion

Rapid head and neck movements can trigger vertigo, so if you haven’t seen a provider for treatment yet, moving a bit more intentionally may help. Stand up or lie down in a slower, more controlled manner; squat instead of bending at the waist when picking items up; and try to avoid turning your head too quickly.

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Ask your doctor about vestibular physical therapy, which involves exercises to help the brain adjust to imbalance, says Dr. Kheradmand. It’s done with a specialized physical therapist who may work with you on techniques such as gaze training to improve your vertigo.

Hack Your Habits

Building meals with antioxidant-rich, anti-inflammatory foods (such as produce, whole grains, lean proteins, and other cornerstones of the Mediterranean diet) supports inner-ear health, which may in turn help prevent vestibular issues, especially as you get older.

Have a ready relaxation regimen, as stress and anxiety have been linked to vestibular problems and may trigger vertigo, especially if you get migraines. Lack of sleep may also bring it on, so a wind-down routine can help you chill and conk out.

Know Your Triggers

Keep track of what knocks you off-kilter, then adjust. For instance, excessive screen time or bright lighting can create a “sensory-induced episode” that may include vertigo, so minimizing use of your devices or switching to dimmer bulbs could help. If you notice certain movements bring on an episode, try to become conscious of them and teach yourself to rely on other ways to move.

You can also try acupressure for vertigo relief, especially if your episodes are triggered by migraine. Specific types of acupuncture may help relieve some migraine symptoms, including lessening pain and reducing stress, research suggests. Lying still in a darkened room, with your eyes open, may also help. “The brain uses vision to suppress vertigo,” says Dr. Kheradmand, by giving it something it can use to orient itself. “It’s similar to looking at the horizon when you have motion sickness.”

Try At-Home Vertigo Therapy

If you have BPPV, the Epley maneuver, in which a doctor or physical therapist moves your head in specific ways to shift your ear crystals back into place, is often the first thing to try. Most people report feeling better immediately, though it may take more than one round. “BPPV is 100% treatable without medication,” says Dr. Kheradmand.

Here’s how to do an Epley maneuver at home, with a doctor’s OK (this sequence is for the right ear—do the reverse if it’s your left ear that has the issue):

1. Sit on a bed. Position a pillow behind you so when you lie back, your shoulders will be on the pillow and your head on the bed behind it.
2. Turn your head 45 degrees to the right.
3. Keeping your head turned, quickly lie back, making sure your head is hanging off the pillow. Count to 30.
4. Now, without raising it, turn your head 90 degrees to the left (you’re now looking 45 degrees to the left). Count to 30 again.
5. Roll your head and body so you’re resting on your left side (as if you’re sleeping). Count to 30, then sit up with your knees facing left.