Head Over Heels: The 2-Minute Fix for Your Dizziness
You roll over in bed, and the room lurches sideways. The ceiling spins like a merry-go-round. You grip the mattress and wait for it to stop. Sound familiar? There’s a fix you can do tonight.
What’s Going On in There
That dizzy spell has a name: BPPV (benign paroxysmal positional vertigo), the most common cause of vertigo in adults over 50. Tiny calcium crystals in your inner ear slip loose. When you move your head, they tumble around and send false signals to your brain. Your brain thinks you’re spinning. You’re not.
About 3% of people will experience BPPV. It hits women roughly twice as often as men. The good news? It’s harmless — and treatable.
The Fix: The Epley Manoeuvre
In 1980, Dr. John Epley developed a simple sequence of head movements that guide those loose crystals back where they belong. It takes about two minutes. Studies show it works for roughly 80% of people on the first try — and up to 92% after a few sessions.
- Sit upright on your bed. Turn your head 45 degrees toward the affected ear.
- Lie back quickly, head still turned. Hold for 1 minute.
- Turn your head 90 degrees to the other side. Hold for 1 minute.
- Roll your whole body to face that same side. Hold for 1 minute.
- Sit up slowly on that side. Stay upright for a few minutes.
A Few Smart Precautions
You might feel briefly dizzy during the steps. That’s normal. Try it when someone’s home with you. If your dizziness comes with hearing loss, headaches, or numbness, see your doctor — those point to something beyond BPPV. Your head holds the answer. Three minutes, five steps, no medication.
