Experiencing a sudden, spinning sensation when you roll over in bed or tilt your head is often caused by Benign Paroxysmal Positional Vertigo (BPPV). This occurs when tiny calcium crystals (otoconia) break loose inside the fluid-filled semicircular canals of your inner ear, sending false balance signals to your brain.
Fortunately, those stray crystals can often be guided back into the correct chamber of the inner ear using a specific sequence of head movements known as the Epley Maneuver.
How to Perform the Epley Maneuver at Home
(Note: These steps assume your right ear is affected, meaning turning your head to the right triggers the spinning. If it is your left ear, mirror the directions.)
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Step 1: Sit Upright Sit on the edge of your bed. Turn your head 45 degrees to the right.
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Step 2: Lie Back Quickly Quickly lie back backward with your head still turned 45 degrees to the right, keeping your head tilted slightly downward (supported by a pillow positioned so your shoulders rest on the bed and your head hangs back slightly). Hold this position for 30 to 60 seconds.
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Step 3: Turn Your Head Left Without lifting your head, turn it 90 degrees to the left (so it is now facing 45 degrees to the left). Hold for 30 to 60 seconds.
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Step 4: Roll Onto Your Side Keeping your head in that position relative to your body, roll your entire body onto your left side so you are looking down toward the floor. Hold for 30 to 60 seconds.
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Step 5: Return to Sitting Slowly sit up on the edge of the bed, remaining upright for a few minutes.
Tips to Manage Vertigo Safely
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Move Slowly: Avoid sudden head movements, bending over quickly, or looking straight up.
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Stay Hydrated: Dehydration can sometimes worsen inner ear symptoms and dizziness.
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Clear Pathways: If you experience dizziness, avoid walking in the dark or unassisted until the spinning subsides to prevent falls.
When to See a Doctor Immediately
While BPPV is very common and treatable, dizziness can sometimes signal a more serious underlying condition. You should seek immediate medical attention if your vertigo is accompanied by:
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Sudden weakness, numbness, or paralysis on one side of the face or body.
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Difficulty speaking, confusion, or vision changes (like double vision).
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A severe, sudden headache unlike any you have experienced before.
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Loss of consciousness, fainting, or difficulty walking straight.
Have you noticed your vertigo triggered by specific movements, like rolling over in bed or looking up?
