
Dear Fiona,
Would you have any advice or tips that may help me to get a better night’s sleep related to MdDS? The moving sensation, particularly when lying in bed at night, is significantly impacting my sleep, to the point where I’m only getting a few hours of sleep a night.
Dear Sleepless,
You are not alone. Many people with Mal de Débarquement Syndrome (MdDS) find that nighttime can be one of the hardest times to cope with symptoms. That constant rocking, swaying, or bobbing sensation doesn’t just affect your balance during the day—it can also make it really hard to fall asleep and stay asleep.
But there are things you can try that might help. Here’s a breakdown of some practical tips to help calm your nervous system and improve your sleep:
🌀 Get Your MdDS Symptoms Under Control
First things first—managing your MdDS symptoms during the day can help reduce nighttime irritation. When your nervous system is calmer, it’s easier to relax and fall asleep. And guess what? The reverse is also true: better sleep helps your nervous system function more smoothly. It’s a cycle worth nurturing!
💤 Build Healthy Sleep Habits (aka Sleep Hygiene)
Good sleep hygiene helps your body repair itself, keeps your immune system strong, and boosts brain and emotional function. Here’s how to get started:
- Stick to a regular sleep and wake time—even on weekends.
- Aim for 7–9 hours of sleep a night.
- If you’re sleep-deprived, catching up a bit on weekends is okay—but try not to overdo it.
🛏️ Create a Calming Sleep Environment
Set the stage for sleep with a peaceful bedroom:
- Keep your space tidy and clutter-free.
- Add calming scents using a diffuser or scented pillow.
- Invest in soft, breathable sheets and supportive pillows.
- Keep your room cool—between 60–67°F (15–19°C) is ideal.
🌙 Wind Down Before Bed
Help your brain shift into “sleep mode”:
- Try deep breathing (hold your breath for 4 seconds between inhale and exhale).
- Practice meditation: guided sleep stories, imagery, or repeating a calming mantra can help quiet your mind.
- Limit screen time—turn off electronics at least one hour before bed.
🌟 Other Helpful Sleep Tips
- Wear an eye mask to block light.
- Use white noise or calming music with headphones if sounds disturb you.
- Avoid heavy meals, alcohol, and caffeine in the evening.
- Exercise regularly and eat nutritious meals to support your overall health.
- Try a weighted blanket—some people with MdDS find the extra pressure grounding and comforting.
🛑 Still Struggling?
If these tips don’t help after a few weeks, talk to your doctor. A sleep study could uncover treatable issues like sleep apnea or restless leg syndrome. Addressing these can make a big difference in how rested you feel—and how well you manage MdDS overall.
Remember, your brain and body are working hard to recalibrate. Getting better sleep won’t fix MdDS overnight, but it can give your nervous system the support it needs to keep healing.
Wishing you more restful nights,
Fiona Flamingo, VeDA’s Resident Advice Columnist 💤, with help from Denise Schneider, DPT, FAAOMPT, ATC
Additional reading: Healthy Sleep Habits