Some people with vertigo say that home remedies or integrative treatments can improve the sensations of spinning and dizziness that they feel.
These remedies are often used along with standard medical care.
You should only try these approaches if your doctor gives you the go-ahead. Some are completely safe, but others might create issues if you have certain medical conditions.
Exercises You Can Do at Home
When you have benign paroxysmal positional vertigo (BPPV), the most common type of vertigo, calcium crystals in your inner ear become detached, leading to the perception that things around you are moving. If you are diagnosed with BPPV, your healthcare provider may give you step-by-step instructions on how to do exercises to reposition these crystals.
Epley Maneuver
The Epley maneuver, also called “canalith repositioning,” involves a series of head and body movements to move crystals out of the semicircular canals of your inner ear. It is generally considered safe and effective.
A doctor or healthcare professional will typically perform the maneuver on you. But you also may receive instructions to do it at home.
Typically, BPPV occurs in only one ear. If your right ear is effected, the steps for the at-home Epley maneuver are as follows:
Sit upright on a bed with a pillow behind you.
Turn your head 45 degrees to the right side.
Quickly lie down on your back with your head still turned. Hold this position for at least 30 seconds.
Slowly turn your head 90 degrees to the left side without lifting your neck and wait for 30 seconds.
Turn your whole body and head another 90 degrees to the left side and wait for 30 more seconds.
Slowly sit up.
Repeat these steps if needed, up to three times on the problematic side.
Change sides if the issue is with your left ear. You might feel symptoms of vertigo during the treatment.
Semont Maneuver
The Semont maneuver is similar to the Epley maneuver, but it doesn’t require as much neck flexibility. A healthcare professional will typically perform it on you, but you may do it at home too.
Here’s how it works for the left ear:
Sit on the edge of your bed.
Turn your head 45 degrees to the right and quickly lie down on your left side. Hold this position for one minute.
Quickly reposition yourself to lie on your right side without changing the orientation of your head (so now you are looking diagonally downward toward the floor). Hold this position for one minute.
Slowly return to sitting at the edge of your bed and keep your head level for 10 minutes.
Change sides for your right ear.
Brandt-Daroff Exercise
The Brandt-Daroff method is another way to reposition crystals in the inner ear. It involves the following steps:
Sit upright on the edge of a bed.
Turn your head 45 degrees to the left, then lie down on your right side. Hold this position for 30 seconds or until dizziness goes away.
Sit up and turn your head back to the center.
Turn your head 45 degrees to the right side and then lie down on your left side. Hold this position for 30 seconds or until dizziness goes away.
Sit up and turn your head back to the center.
Dietary Changes
Some people with vertigo may benefit from altering their diet. For instance, those with vertigo symptoms that are diagnosed as Ménière’s disease or migraine-associated vertigo may find that avoiding certain types of foods or substances can promote fluid balance in the ears and body.
Common culprits that could aggravate vertigo in people with these diagnoses include:
Salty foods
Sugary foods
Alcohol
Caffeine
People with migraine-associated vertigo may also need to avoid foods and beverages that contain tyramine, an amino acid byproduct. These may include:
Processed and smoked meats
Yogurt
Chocolate
Bananas
Ripened cheeses
Nuts
Citrus fruits
Chicken liver
Pickled food
Alcohol
Supplements and Essential Oils
Overall, the research on supplements and other herbal therapies is limited and variable, depending on the specific vertigo diagnosis. Ask your medical team if these treatments are right for you.
Studies have shown that vitamin D deficiency is associated with vertigo symptoms in people with BPPV. There is some research showing that adding vitamin D from sources such as salmon, eggs, and orange juice may improve symptoms and reduce the risk of BPPV occurring again.
Although ginger extract, lemon balm, and other essential oils may be marketed for treating vertigo symptoms, results of their efficacy are mixed — as some also can cause vertigo symptoms. Ginger can help with treating nausea and vomiting as well.
Stress Management
Managing your stress level is important for your overall health, and stress can worsen or overlap with conditions that cause vertigo symptoms.
Yoga also can help reduce stress and is a good way to improve flexibility and balance. Simple yoga poses may also help symptoms of vertigo, but some yoga movements also may make vertigo symptoms worse.
Meditation, deep-breathing techniques, or exercise may help you feel more relaxed. Talk to your doctor for more tips on how to control your stress.
Acupuncture
Acupuncture may help reduce vertigo symptoms, though research is limited. The practice involves inserting tiny needles into the skin to stimulate certain points on your body.
Practicing Wellness
Some simple wellness measures can help you avoid a vertigo episode and keep you feeling your best. These include:
Staying Hydrated Be sure to drink enough fluids throughout the day. Some causes of vertigo are linked to dehydration.
Getting Enough Sleep More than half of adults with vertigo report getting poor quality sleep. For most adults, sleeping for at least seven hours each night is associated with getting and remaining healthy.
Eating a Healthy Diet Consuming nutritious, whole foods can help you feel better and maintain a healthy weight. Avoid trigger foods that may make symptoms worse.
Exercising Resistance exercise, or strength training, may help reduce symptoms of vestibular migraines, according to research. Exercise also can make you feel better overall. Ask your doctor about a regimen that fits your needs.
Outpatient programs also may be available to help you address your symptoms.
The Takeaway
You often can manage symptoms of some types of vertigo at home using simple maneuvers.
Dietary changes and healthy lifestyle choices may help as well.
Certain foods and beverages, such as smoked meats and alcohol, may worsen symptoms of some types of vertigo.
Talk to your doctor before starting any at-home treatments.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Gebhart I et al. Sémont Maneuver for Benign Paroxysmal Positional Vertigo Treatment: Moving in the Correct Plane Matters. Otology & Neurotology. March 1, 2021.
Abdelmaksoud AA et al. Relation Between Vitamin D Deficiency and Benign Paroxysmal Positional Vertigo. Scientific Reports. August 19, 2021.
Kong TH et al. Vitamin D Supplementation in Preventing the Recurrence of Benign Paroxysmal Positional Vertigo. Laryngoscope Investigative Otolaryngology. February 21, 2024.
Chua KW et al. Randomized Controlled Trial Assessing Vitamin D’s Role in Reducing BPPV Recurrence in Older Adults. Otolaryngology-Head and Neck Surgery. January 2025.
Amer AA. Could Ginger Extract Be a Therapeutic Drug for Migraine? Sciences of Phytochemistry. May 12, 2023.
Vaishali K et al. Effectiveness of Vestibular Rehabilitation Therapy and Yoga in the Management of Chronic Peripheral Vertigo: A Randomized Controlled Trial. F1000Research. June 5, 2024.
Benign Paroxysmal Positional Vertigo (BPPV). Mayo Clinic. August 5, 2022.
Yi A et al. Clinical Research Progress on Acupuncture for the Treatment of Otogenic Vertigo. World Journal of Clinical Cases. July 6, 2024.
Katzenberger B et al. Chronic Vestibular Hypofunction Is Associated With Impaired Sleep: Results From the DizzyReg Patient Registry. Journal of Clinical Medicine. September 11, 2023.
Yang C et al. Sleep Disturbance in Vestibular Migraine and Meniere's Disease: A Comparative Analysis. Otolaryngology-Head and Neck Surgery. January 2025.
Sun L et al. Resistance Exercise Relieves Symptoms of Vestibular Migraine Patients With MRI Diagnosis: A Randomized Parallel-Controlled Single-Blind Clinical Trial. Revue Neurologique. April 2022.
Jessica Lee, MD, practices general otolaryngology at Charleston ENT and Allergy in South Carolina. After several years in clinical and surgical practice, Dr. Lee wanted to learn more about the impact of nutrition, activity, and sleep on general health and ear, nose, and throat health, so she pursued additional training in integrative, lifestyle, and functional medicine topics and became board-certified in lifestyle medicine in 2021.
Her practice centers on first addressing the lifestyle causes of disease and chronic illness, with the understanding and ability to use medical and surgical care for more acute concerns. She is also the co-founder and director of the Keto Hope Foundation, a nonprofit dedicated to helping families use the ketogenic diet as medical treatment for epilepsy
Lee enjoys cooking, strength training, reading, and spending time with friends and family.
Julie Marks is a freelance writer with more than 20 years of experience covering health, lifestyle, and science topics. In addition to writing for Everyday Health, her work has been featured in WebMD, SELF, Healthline, A&E, Psych Central, Verywell Health, and more. Her goal is to compose helpful articles that readers can easily understand and use to improve their well-being. She is passionate about healthy living and delivering important medical information through her writing.
Prior to her freelance career, Marks was a supervising producer of medical programming for Ivanhoe Broadcast News. She is a Telly award winner and Freddie award finalist. When she’s not writing, she enjoys spending time with her husband and four children, traveling, and cheering on the UCF Knights.
