Feeling dizzy can catch you off guard. Whether it’s a spinning sensation, a floating feeling, or sudden light-headedness, it makes even simple tasks difficult. A study published in Mayo Clinic Proceedings found that dizziness is the third most common complaint in outpatient visits, especially among adults over 65. That makes it a lot more common than most people realize, and fortunately, there are proven ways to feel steady again.
Below are 15 effective solutions, including natural remedies, lifestyle adjustments, and when to consider professional treatment. Each one helps you understand what helps with dizziness and how to manage it day to day.
1. Hydrate With Water
Even mild dehydration can mess with your blood pressure, leading to dizziness. You may not even feel thirsty, but your body could already be running low on fluids. Dehydration decreases blood volume, which reduces oxygen supply to your brain.
What to do: Sip slowly rather than chug. Keep a water bottle with you during work, workouts, or hot days. Staying hydrated is one of the most effective long-term solutions for how to stop feeling dizzy throughout the day.
2. Eat a Snack With Protein and Carbs
Low blood sugar is a common reason you might suddenly feel woozy or light-headed. If you’ve skipped meals or gone too long without food, your brain may not be getting enough glucose to function properly.
Try this: A banana with nut butter, crackers and cheese, or yogurt with granola. These small meals can quickly correct a dip in blood sugar and help stop feeling light-headed within minutes.
3. Sit or Lie Down Immediately
When dizziness strikes, your first move should be to get low and still. Sitting or lying down helps prevent falls and allows more blood to reach your brain, especially if the dizziness is related to blood pressure or circulation issues.
Tip: If lying down, prop your feet up slightly with a pillow. Move slowly when you get back up to avoid triggering another dizzy spell.
4. Use Deep Breathing to Calm Anxiety
Anxiety can cause hyperventilation, which throws off your oxygen and carbon dioxide levels, leading to dizziness. Panic attacks, in particular, often start with a rush of light-headedness.
Technique: Inhale through your nose for four seconds, hold for two, exhale through your mouth for six. Do this slowly for five minutes. Breathing exercises are one of what helps with dizziness when anxiety is the trigger.
5. Try the Epley Maneuver
This is a go-to method for dizziness caused by BPPV (Benign Paroxysmal Positional Vertigo), which happens when crystals in your inner ear shift out of place. The Epley maneuver uses a series of head movements to reposition them.
Tip: You can do it at home lying on your bed, or ask a doctor or physical therapist to walk you through it. It’s one of the best physical fixes if you’re looking for how to get rid of dizziness without medication.
6. Sip Ginger Tea
Ginger naturally reduces nausea and supports circulation, which is especially helpful if your dizziness is tied to motion sickness or digestive issues. It’s a gentle, easy fix that works for many people.
How to use: Slice a thumb of fresh ginger, steep it in hot water for 10 minutes, then sip. Ginger tea is a favorite among home remedies for dizziness because it’s safe and effective.
7. Avoid Quick Head or Body Movements
Rapid head turns, getting out of bed too fast, or standing up suddenly can trigger or worsen dizziness. This is especially true if your dizziness is caused by low blood pressure or inner ear conditions.
What to do: Move slowly and deliberately. Pause when changing positions, especially first thing in the morning, to give your body time to adjust.
8. Add B-Complex Vitamins to Your Routine
Vitamin B12 and other B vitamins play a key role in nerve health and energy metabolism. Low levels can affect balance, cause fatigue, and make you feel off-center.
Best sources: Eggs, dairy, leafy greens, meat, and whole grains. If your diet is lacking, consider a supplement after consulting your doctor. Addressing B vitamin levels may be a key part of how to stop feeling dizzy over time.
9. Use a Cold Compress
Overheating, anxiety, and migraine-related dizziness can all benefit from a simple cold compress. Cooling your neck or forehead helps reduce inflammation, calm your body, and reset your senses.
How to do it: Place a cold, damp cloth on the back of your neck or across your forehead while lying down in a dark, quiet room.
10. Practice Gentle Balance Exercises
Training your balance system helps your brain and body work better together. Regular movement also improves circulation and builds confidence if you’re nervous about getting dizzy in public or while walking.
Try: Heel-to-toe walking, standing on one foot, or yoga poses like tree pose. Doing a few minutes each day can help get rid of dizziness that comes from inactivity or age-related imbalance.
11. Cut Back on Caffeine and Alcohol
Both caffeine and alcohol can disrupt your inner ear function and hydration levels. They also affect blood pressure and heart rate, which can lead to dizziness if your system is sensitive.
Tip: Reduce intake gradually. Replace them with water, electrolyte drinks, or caffeine-free teas like chamomile. This shift is worth considering if you want to figure out what helps with dizziness longer term.
12. Monitor Iron and B12 Levels
If you often feel dizzy and tired, iron-deficiency anemia or B12 deficiency might be at play. These conditions prevent your blood from delivering enough oxygen to your brain and muscles.
What to check: Ask your doctor for a simple blood test. If you’re low, they may suggest dietary changes or supplements. Addressing this is often how people stop feeling light-headed consistently over weeks or months.
13. Consider Ginkgo Biloba
This herbal supplement is known to support blood flow to the brain and improve symptoms of vertigo. Some research supports its use for chronic dizziness, especially when combined with lifestyle changes.
Caution: It can interact with medications, so talk to your doctor first. Still, it’s a popular choice among those looking for plant-based home remedies for dizziness.
14. Discuss Medication With Your Doctor
When lifestyle changes and natural methods don’t help, prescription meds may be needed—especially if your dizziness is caused by inner ear disorders or migraines.
Common prescriptions:
- Meclizine (for vertigo)
- Diazepam (short-term use for balance issues)
- Antihistamines (for motion sensitivity or allergies)
This option becomes part of how to get rid of dizziness when symptoms are frequent or severe.
15. Get Regular, Quality Sleep
Your body’s sense of balance relies on proper rest. Sleep deprivation affects blood pressure, hormones, and brain function, all of which can trigger dizziness.
Goal: Aim for 7–9 hours of sleep a night. Keep your room cool and dark, and avoid screens before bed. Rest is often the simplest answer to how to stop feeling dizzy in the long term.
Listen to What Your Body Is Trying to Say
Dizziness can be more than a passing moment, it’s often your body signaling that something’s off. Whether it’s a need for rest, better nutrition, or something more serious, it’s worth paying attention. These sensations are your body’s way of asking you to slow down and check in. Many people are quick to shake it off, but taking a few minutes to notice when and why it happens can give you a clearer picture of what’s really going on. When you stay in tune with your body, you’re in a better position to feel steady, present, and more in control.