Vertigo is a sensation of spinning or dizziness that can make standing, walking, or even lying down uncomfortable. It’s often linked to inner ear issues, dehydration, low blood pressure, or conditions like benign paroxysmal positional vertigo (BPPV).

While severe or recurring vertigo should always be evaluated by a healthcare professional, many people find relief using safe and supportive home remedies for vertigo.

Here are 8 natural remedies that may help reduce symptoms.

1. The Epley Maneuver (For BPPV)

One of the most effective natural remedies for vertigo caused by BPPV is the Epley maneuver. This movement technique helps reposition tiny calcium crystals in the inner ear.

Basic steps:

• Sit upright on a bed
• Turn your head 45 degrees toward the affected side
• Lie back quickly and hold for 30 seconds
• Turn your head to the opposite side and hold again

It’s best performed under medical guidance the first time to ensure correct positioning.

2. Stay Hydrated

Dehydration is a common and often overlooked cause of dizziness.

Tip:
Drink small amounts of water throughout the day rather than large amounts at once. Coconut water or electrolyte-rich fluids may also help.

Sometimes simple hydration significantly reduces mild vertigo episodes.

3. Ginger for Dizziness Relief

Ginger is widely known for easing nausea and motion sickness — symptoms commonly associated with vertigo.

How to use:

• Drink fresh ginger tea
• Chew a small piece of ginger root
• Add grated ginger to warm water with honey

Ginger supports circulation and can reduce the spinning sensation in some individuals.

4. Deep Breathing Techniques

Anxiety can worsen vertigo symptoms. Slow breathing helps calm the nervous system.

Try this:

• Inhale slowly for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds
• Repeat for 5 minutes

This can reduce lightheadedness and help the body feel stable again.

5. Vitamin D Support

Low vitamin D levels have been linked to recurring vertigo, especially in BPPV cases.

Natural sources:

• Sunlight exposure
• Fatty fish
• Egg yolks

If deficiency is suspected, testing levels and supplementing under medical advice may help reduce recurrence.

6. Sleep with Head Elevated

Keeping your head slightly elevated while sleeping may reduce fluid shifts in the inner ear.

Tips:

• Use an extra pillow
• Avoid sleeping flat on your back
• Move slowly when getting out of bed

Sudden movements often trigger vertigo episodes, so slow transitions are key.

7. Avoid Sudden Head Movements

Quick head turns, bending down rapidly, or standing up too quickly can trigger dizziness.

Move slowly and deliberately, especially during an active episode.

This is one of the simplest but most effective lifestyle adjustments.

8. Acupressure Points

Some people find relief using acupressure, particularly the P6 (Neiguan) point located on the inner wrist.

Applying gentle pressure for 2–3 minutes may help reduce nausea and dizziness sensations.

When to Seek Medical Help

Vertigo can sometimes signal a more serious issue. Seek immediate medical care if it is accompanied by:

• Severe headache
• Double vision
• Slurred speech
• Weakness or numbness
• Chest pain

Persistent or worsening vertigo should always be evaluated by a healthcare professional.

Final Thoughts

While vertigo can feel alarming, many mild cases improve with simple home remedies like hydration, ginger, controlled movements, and positional techniques. The key is consistency and identifying triggers that worsen symptoms.

For ongoing or severe vertigo, professional medical guidance is essential to rule out underlying causes.