There’s nothing fun about dizzy spells. Many individuals who experience dizziness describe it as feeling unbalanced, lightheaded, or as if your surroundings are spinning. Some even experience accompanying symptoms such as nausea, vomiting, or a sense that they might faint.
Dizziness isn’t a medical condition or disease on its own. It’s merely a symptom of an underlying problem. Luckily, there are remedies you can try to get relief. Let’s take a look at 12 effective remedies you can try at home to stop those dizzy spells in their tracks.
It’s worth noting, if at-home remedies don’t alleviate your dizziness there may be a more serious problem and you should book an appointment with your doctor.
One common reason for dizziness is dehydration. But luckily, the best way to treat dehydration is to drink water! If this is the root cause of your dizziness, drink a glass of water to help subside this symptom. You should also make sure you’re drinking enough water throughout the day.
It’s worth sharing that dizziness isn’t the only sign of dehydration. Other key indicators include fatigue, dark-colored urine, muscle cramps, constipation, headache, and more.
If your dizziness is caused by benign paroxysmal positional vertigo (BPPV) the Epley maneuver may help provide relief. This is a simple yet effective exercise you can do at home to help dislodge crystals from the ear canals. In turn, this should help reduce dizziness. Your doctor will need to tell you if it is your left or right ear causing problems.
Here’s how you can try the Epley maneuver if the problem is in the right ear:
- Sitting on your bed, turn your head halfway to the right.
- Lie down while keeping your head turned. Ensure a pillow is only under your shoulders so your head is reclined.
- Hold this position for 30-seconds and then turn your head to the left and wait for another 30-seconds.
- While keeping your head in the same position, turn your body to the left to lie on your side.
- Hold this position for another 30-seconds and then sit up on your left side.
The Brandt-Daroff exercise is another effective exercise for vertigo. However, Healthline says you shouldn’t perform it unless you’re in a safe place, such as your home, and won’t be driving for a while. This is because it may provoke temporary dizziness.
Here’s how you can try the Brandt-Daroff exercise:
- Sit on a flat surface with your legs dangling.
- Turn your head to the left, as far as you can.
- Lay your torso and head on your right side without moving your legs and hold the position for 30-seconds.
- Sit up and return your head to a neutral position and then repeat on the other side.
Healthline says you can repeat this exercise five times and up to three times per day, twice a week.
This exercise may be less known but some studies suggest it’s just as effective in treating dizziness caused by vertigo. Healthline says, “The Semont-Toupet maneuver is very similar to the Epley Maneuver, but it requires less neck flexibility.”
Here’s how you can try the Semont-Toupet Maneuver:
- With a pillow behind you, sit upright on a flat surface, with your legs stretched out.
- Lie down and turn to your right, look to your left side looking upward.
- Next, sit up quickly and turn to your left side while keeping your head facing left. You should be looking down at the ground.
- Slowly return to the starting position.
Meniere’s disease, an inner ear disorder, is known to lead to dizzy spells. These can be triggered by stress. In an effort to cope with your symptoms you’ll need to manage your stress.
One great way to manage stress is to practice meditation. Deep-breathing techniques may help too. However, long-term stress may require more treatment such as therapy. Talk to a doctor if you’re experiencing chronic stress and can’t find ways to cope.
Ginger is a versatile ingredient that can add loads of flavor to many dishes. It is also known to help relieve symptoms of motion sickness and dizziness.
Ginger is widely available in many forms from fresh or ground to supplements. You can also drink ginger tea. It’s worth noting, supplements can interfere with certain medications so make sure you check in with your doctor before taking any supplement.
Getting more iron in your diet or taking an iron supplement may also help alleviate dizziness. This is especially true if your dizziness is caused by anemia.
The good news is iron can be found in many foods from red meat and poultry to beans and dark leafy greens. If you’re not able to get enough iron from your diet, your doctor may recommend an iron supplement. Be sure to follow their recommended dosage.
Vitamin C and E
Certain vitamins such as vitamin C and E may also help alleviate dizziness. For starters, Healthline explains vitamin E can help maintain the elasticity of your blood vessels which in turn, helps prevent circulation problems. You can find vitamin E naturally in food sources such as seeds, nuts, kiwi, spinach, and wheat germ.
Furthermore, vitamin C may help reduce vertigo if you have Meniere’s disease, says the Meniere’s Society. Vitamin C can be found in many food sources from citrus fruits such as oranges and grapefruits to strawberries, and bell peppers.
Many people underestimate the power of sleep. But the fact is, sleep plays a vital role in your physical health. Some dizzy spells can even be triggered by sleep deprivation making it even more important for those suffering from dizziness.
If you experience dizziness, a simple but effective remedy is to rest and take a nap. If sleep deprivation is the root cause of your dizzy spells then you may need to assess your sleeping habits. Healthy sleep hygiene habits include creating a bedtime routine, a positive sleep environment, and consistency.
Not only does alcohol cause dizziness when drinking, but it may be what triggers dizziness even when sober. Vestibular Disorders Association says, “alcohol can directly and adversely affect the inner ear by changing the volume and composition of its fluid.”
What’s more, alcohol can also dehydrate you which we already know is a trigger for dizzy spells. These two factors can affect your balance even when you’re not drinking and ultimately may lead to more episodes of dizziness. To prevent this from happening, ensure you’re drinking alcohol in moderation or stop drinking it completely.
While medication isn’t technically an at-home remedy, it is one form of treatment for dizziness that is worth mentioning. In some cases, the underlying cause of dizziness requires medication. For example, if your dizziness is caused by panic disorders or a mental health problem, then anti-anxiety medication may be beneficial.
Further, if you’re suffering from vertigo, anticholinergic drugs or antihistamines may be able to help. Finally, if your dizziness is triggered by a migraine you may require medication for that. Talk to your doctor to find out if medications are right for you.
When to See a Doctor
Many individuals experience dizziness from time to time but if your dizziness persists for longer than a week then you should get to the doctor immediately. In some cases, dizziness is a symptom of a bigger underlying issue.
You should also see your doctor if your dizziness is accompanied by persistent or severe headaches or migraines, if you have difficulty walking, if you experience ongoing nausea or vomiting, or if you experience shortness of breath. Other worrisome symptoms that warrant an emergency doctor’s visit are seizures, loss of consciousness, a head injury, or a severely stiff neck.