Are you being kept awake by ringing in your ears? It’s not necessary. Here are a few guidelines for quieting that aggravating, constant sound so you can sleep better.
Your sleep cycles can be significantly impacted by moderate to severe tinnitus. In the middle of the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But tinnitus can seem louder and more disturbing at night when it’s not as loud.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Five tips for falling asleep when you have tinnitus are presented below.
1. Don’t Resist The Noise
Although this may sound impossible, if you focus on it, it gets worse. If you start to become aggravated, your blood pressure rises and this causes tinnitus symptoms to get worse. So the more frustrated you get thinking about it, the worse you are probably going to feel. You can make the sound quieter by thinking about something else and utilizing the following techniques.
2. Follow a Nighttime Routine
Formulating good sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the right time. When you’re ready to fall asleep it will be easier.
Tinnitus has also been associated with stress. Creating habits to lower your stress level before bed can also be helpful, such as:
- Doing yoga and stretching
- Dimming the lights at least an hour before bedtime
- Doing a quick meditation or deep breathing
- Turn down the temperature in your bedroom
- Listening to soft music or relaxing sounds
- Sitting in a quiet room and reading a book
- Concentrating on thoughts that make you happy and calm
- Staying away from drinking alcohol
- Avoiding eating a few hours before you go to bed
Getting into a predictable routine before bed helps you shift away from the stresses of the day into night and teaches your body to transition into sleep.
3. Watch What You Eat
Artificial sweeteners and alcohol are well-known triggers for tinnitus. Stay away from certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. Caffeine is also a trigger so at least avoid drinking it in the afternoon and evening.
4. The Common Causes of Tinnitus Should be Avoided
Ringing or other noises in your ears can be caused by many things. Dealing with the cause of tinnitus can help it improve or even stop it altogether. Here are several things you can do to help:
- Get treated for anxiety or depression
- To determine whether one of your medications is triggering tinnitus symptoms consult your doctor
- If you have inherent conditions like high blood pressure, get help for it
- Assess your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
- Use ear protection
- Don’t use earbuds…use headphones instead and keep the sound level low
- Schedule an appointment for your annual checkup
You might be able to better deal with it if you can identify what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing exam can help you determine what’s causing your tinnitus and indicate possible treatments. Professionals can help you handle your tinnitus in several ways such as:
- Enrolling in therapy to train your brain to not hear the tinnitus
- Recommending cognitive behavioral treatment to deal with thought patterns revealed to make tinnitus worse
- Fitting you for hearing aids created to cancel out the noise
To speed up recovery and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.