Sleep is essential for health and wellbeing. Disrupted sleep, however, is related to some conditions that cause dizziness including concussion and vestibular migraine. Sleep disruption has also been linked to reduced ability to control posture and balance - this increases falls risk.

Tips to improve sleep include:

• Get plenty of natural light in the daytime.
• Be physically active for at least 30-60 minutes daily, however avoid exercise within 3 hours of bedtime.
• Avoid evening naps.
• Eat a smaller evening meal. Try to avoid fats and spicy foods at dinner as they can irritate the bladder and bowels.
• Avoid caffeine, alcohol, and heavy meals within 4-6 hours of bedtime. A small protein snack before you go to bed may help promote sleep.
• Keep away from using electronic devices for at least an hour before bedtime. Artificial light from these devices may interfere with brain chemicals that promote sleep.
• Keep your phone or laptop out of the bedroom. You do not want to be disturbed by calls, texts, or other notifications (or tempted to look at them) while you are in bed.
• If your pet wakes you up, keep it out of the bedroom.
• Turn the clock away from you - checking it during the night can make it hard to get back to sleep.
• If you need to get up frequently at night to use the bathroom, work towards a solution with your physician. Doing pelvic floor exercises (Kegel exercises) may help.
• Orient your bed for quick and easy access to the toilet and wear uncomplicated nightclothes.
• Learn strategies to fall back to sleep quickly – for example, refrain from checking the time.
• Keep your bedroom at the optimum temperature for a good sleep (between about 15C to 19C).
• It you are a light sleeper, earplugs or a sound machine that generates neutral or natural sounds may help block out distracting noises.
• Experiment to find the best pillow for you. Just like running shoe styles, there is no one-size-fits-all solution.
• Create a sleep routine. If you regularly have trouble falling or staying asleep, talk to your family doctor (alternatives to sleep medications include cognitive behavioural therapy).
• If you have restless legs talk to your family doctor – medication may help control the symptoms.
• Practice relaxation techniques.

More resources

The following can offer more help and support for affected individuals and their families.

Online

American Academy of Sleep Medicine: Patient Information
Links to three websites with information for the general public.

Canadian Sleep Society
Get information about sleep and sleep disorders, find books on sleep authored by Canadian experts, and get current scientific and clinical developments concerning the screening, diagnosis, and management of insomnia.

f.lux
Looking at a cellphone or computer at night can make it harder to fall and stay asleep. f.lux is a simple app for Mac, Windows, and Linux computers that effectively deals with this problem by making the colour of the screen adapt to the time of day. At sunset, the display will mimic nature, gradually warming up the colours and greatly reducing glare.

Kelty’s Key: Insomnia
Studies indicate that online therapy can be as effective as face-to-face therapy. This free Vancouver Coastal Health program to learn how to sleep well again is based on well-researched cognitive behavioural therapy (CBT).

National Sleep Foundation
An American foundation dedicated to improving health and wellbeing through sleep education and advocacy.

Books