Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to get a better nights sleep, consider these tips to tone down this irritating persistent noise.
Your sleep cycles can be dramatically affected by moderate to severe tinnitus. During the daytime, tinnitus is often less obvious because you’re distracted by noise and activity. But at night, when there’s less noise, tinnitus can get louder and more disturbing.
Fortunately, there are a variety of techniques you can use to fall asleep more easily.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Don’t Resist The Noise
While this may seem overwhelming, paying attention to the noise actually makes it worse. If you begin to get frustrated, your blood pressure goes up and this causes tinnitus symptoms to get worse. So the more irritated you become thinking about it, the worse you are likely to feel. Paying attention to something else and using the techniques below can help make the noise seem softer.
2. Establish a Nighttime Schedule
Developing good sleep habits such as winding down at least a half hour before bed, dimming the lights and going to bed at the same time every night helps condition your body to feel sleepy at the right time. This will make it easier to fall asleep when you’re ready.
Tinnitus has also been related to stress. It also helps to develop habits to de-stress before bed.
- Dimming the lights at least one hour before you go to bed
- Making your bedroom slightly cooler
- Avoiding alcohol
- Stretching or doing yoga
- Listening to quiet sounds or relaxing music
- Concentrating on thoughts that make you relaxed and happy
- Doing a short meditation or deep breathing
- Sitting in a quiet room and reading a book
- At least a few hours before you go to bed, avoid eating
Training your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.
3. Pay Attention to What You Eat
Artificial sweeteners and alcohol are known triggers for tinnitus. If you find, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a practice to avoid them. You might feel that you still have to have your morning coffee, but avoid caffeine in the afternoon or at nights.
4. Avoid Common Causes of Tinnitus
Ringing or other noises in your ears can be caused by many things. Dealing with the cause of tinnitus can help it get better or even prevent it altogether. Here are several things you can do to help:
- If you have underlying conditions such as high blood pressure, get help for it
- Go for your yearly exam
- If you have depression or anxiety, get it taken care of
- Assess your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
- Protect your ears
- Don’t use earbuds…use headphones instead and keep the volume low
- To find out if one of your medications is triggering tinnitus symptoms consult your doctor
If you can discover what’s causing the ringing in your ears, you may be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing exam can help you discover what’s causing your tinnitus and indicate possible solutions. There are several ways hearing professionals can help you manage your tinnitus including:
- Fitting you for hearing aids made to cancel out the noise
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Help you handle thought patterns revealed to make tinnitus worse by suggesting cognitive behavior therapy
To speed up healing 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.