The most effective thing you can do for vertigo depends on what’s causing it, but for the most common type, a simple head repositioning maneuver can stop symptoms within minutes. About 80% of positional vertigo cases respond to physical maneuvers you can learn to do at home. For other types, a combination of exercises, lifestyle changes, and sometimes medication can reduce or eliminate episodes over time.
Identify What Type of Vertigo You Have
Vertigo isn’t a diagnosis on its own. It’s a symptom, and the right response depends entirely on the cause. The most common by far is benign paroxysmal positional vertigo (BPPV), where tiny calcium crystals in your inner ear drift into the wrong canal and send false motion signals to your brain. BPPV causes brief but intense spinning when you change head position: rolling over in bed, looking up, or tilting your head back.
Other causes include vestibular neuritis (inflammation of the inner ear nerve, usually after a viral infection), Meniere’s disease (fluid buildup in the inner ear that causes episodes lasting 20 minutes to several hours), and, less commonly, problems in the brain itself. A healthcare provider can often tell the difference with a simple in-office test called the Dix-Hallpike maneuver. You sit on an exam table, and the provider guides you from sitting to lying down while turning your head to one side. If your eyes make involuntary jerking movements during this, it confirms BPPV and tells the provider which ear is affected.
The Epley Maneuver for Positional Vertigo
If your vertigo is caused by BPPV, the single most effective treatment is a canalith repositioning maneuver, most commonly the Epley maneuver. This sequence of head positions guides the loose crystals out of the semicircular canal and back to a part of the ear where they won’t cause problems. Clinical guidelines rate this as the highest-grade treatment for posterior canal BPPV, and post-treatment restrictions like sleeping upright are unnecessary.
Your provider will first determine which ear is affected. For the right ear, the basic sequence is: sit on a bed, turn your head 45 degrees to the right, then lie back quickly so your head hangs slightly over the edge of the bed. You hold each position for about 30 seconds (or until the spinning stops), then rotate your head through a series of positions that move the crystals along the canal. Many people feel relief after a single session, though some need to repeat it a few times over several days.
It’s best to have a provider walk you through the Epley maneuver the first time so you know you’re doing it correctly and targeting the right ear. Once you’ve learned it, you can do it at home when symptoms return.
Brandt-Daroff Exercises for Ongoing Symptoms
If the Epley maneuver doesn’t fully resolve your BPPV, or if your vertigo tends to recur, Brandt-Daroff exercises are a gentle follow-up you can do on your own. You sit on the edge of your bed, then quickly lie down on one side with your nose pointed slightly upward. Hold that position for 30 seconds, or longer if you still feel spinning. Then sit back up, wait for symptoms to settle, and repeat on the other side.
The typical recommendation is several repetitions at least twice a day. These exercises work partly by repositioning crystals and partly by helping your brain adapt to the abnormal signals, so the dizziness gradually becomes less intense. Most people notice improvement within one to two weeks of consistent practice.
Vestibular Rehabilitation Exercises
For vertigo that isn’t caused by loose crystals, or for dizziness that lingers after the initial cause has been treated, vestibular rehabilitation therapy (VRT) trains your brain to compensate for inner ear problems. A physical therapist designs a program based on your specific deficits, but many of the core exercises are straightforward enough to practice at home.
Gaze stabilization exercises are a cornerstone. One common version: sit in a chair about five feet from a wall, pick a target at eye level, and slowly shake your head side to side while keeping your eyes locked on the target. Do this for one minute. As your tolerance builds, you increase speed, try it standing, and eventually do it while walking. The same progression works for up-and-down head nodding. These exercises retrain the connection between your eye movements and your balance system.
Another exercise involves clasping your hands in front of you with thumbs up, then slowly rotating your head and body together left and right while keeping your eyes fixed on your thumbs. You start seated, progress to standing, and eventually stand on a thick pillow to challenge your balance further. Simpler versions, like turning your head side to side and holding for two to three seconds in each direction, build tolerance to the head movements that trigger dizziness. Most programs ask for 5 to 20 repetitions depending on the exercise, progressing through difficulty levels as symptoms improve.
Dietary Changes for Meniere’s Disease
If your vertigo is linked to Meniere’s disease, reducing sodium intake is one of the most consistently recommended lifestyle changes. Excess sodium causes your body to retain fluid, which can increase pressure in the inner ear and trigger episodes. The standard guideline is to keep daily sodium under 2,000 milligrams, which is noticeably lower than the average intake in most Western diets.
This means reading labels carefully, cooking at home more often, and cutting back on processed foods, canned soups, deli meats, and restaurant meals. Some people notice a significant reduction in vertigo episodes within weeks of making this change. Staying well-hydrated and limiting caffeine and alcohol can also help, since both affect fluid balance and inner ear function.
Medication for Acute Episodes
Over-the-counter antihistamines like meclizine (sold as Antivert or Bonine) can reduce the spinning sensation during an acute vertigo episode. Meclizine works by suppressing the vestibular system’s signals to your brain. It’s most useful as short-term relief during intense episodes, not as a daily long-term treatment, because ongoing use can actually slow your brain’s natural compensation process and delay recovery.
Ginger has shown some promise for motion-related dizziness. One study found it outperformed dimenhydrinate (Dramamine) for motion sickness symptoms, but results have been mixed. A follow-up study with naval cadets showed ginger reduced the subjective feeling of seasickness, though the results weren’t statistically significant, and other research found no benefit. It’s unlikely to be your primary treatment, but it’s low-risk if you want to try it alongside other approaches.
Making Your Home Safer During Episodes
Vertigo increases your fall risk significantly, especially during unexpected episodes. A few changes around your home can prevent serious injuries. Remove throw rugs and small area rugs entirely. Apply no-slip strips to tile and wooden floors. Install grab bars near the toilet, inside and outside the shower, and near the front door where you might lose balance while fumbling with keys.
Good lighting matters more than most people realize. Put night lights in bathrooms and hallways, use motion-activated plug-in lights along stairwells, and keep a flashlight by your bed. Make sure light switches are accessible at both ends of hallways and at the top and bottom of stairs. Keep walking paths clear of cords, shoes, and clutter.
During active dizzy spells, prepare food while seated to prevent falls in the kitchen. Never stand on chairs or tables to reach high items; use a reach stick or ask for help. Keep a charged phone on you as you move through the house, and consider a wearable emergency alert device if your episodes are frequent or unpredictable. Some smartwatches can detect falls automatically and call for help.
Warning Signs That Need Emergency Attention
Most vertigo is uncomfortable but not dangerous. However, vertigo combined with certain symptoms can signal a stroke or other serious neurological problem. Call 911 or get to an emergency room if your vertigo comes with chest pain, heart palpitations, a sudden severe headache, difficulty walking, vision changes, weakness in one arm or leg, or a fever over 100.4°F. These combinations suggest the problem may be in the brain rather than the inner ear, and fast evaluation is critical.