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 get some sleep.
Your sleep cycles can be significantly impacted by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s quiet.
Luckily, there are several techniques you can use to get to sleep easier.
Five tips for falling asleep with tinnitus are shown below.
1. Don’t Fight The Noise
Though this might sound impossible, if you focus on it, it becomes worse. This is in part because for many people a rise in blood pressure can worsen tinnitus symptoms. You will feel worse the more you think about it and your aggravation will get worse. You can make the sound quieter by thinking about something else and utilizing the following techniques.
2. Follow a Nighttime Schedule
Condition your body to get sleepy at the correct time by developing good sleep habits such as dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time each night. This will make it easier to fall asleep when you’re ready.
Stress has also been related to tinnitus. Establishing habits to lessen your stress level before you go to bed can also be helpful, like:
- Stretching or doing yoga
- Reading a book in a quiet room
- Making your bedroom slightly cooler
- Staying away from alcohol
- Stay away from eating a few hours before you go to bed
- Focusing on thoughts that make you feel happy and relaxed
- Doing a short meditation or deep breathing
- Listening to mellow music or relaxing sounds
- Dimming the lights at least an hour before you go to bed
Getting into a predictable routine before going to bed helps you shift from the stresses of the day into night and trains your body to transition into sleep.
3. Pay Attention to What You Eat
Artificial sweeteners and alcohol are known triggers for tinnitus. If you find, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to stay away from them. Caffeine is also a trigger so at least avoid drinking it in the afternoon and at night.
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 get better or even stop it altogether. Here are several things you can do to help:
- Safeguard your ears
- If you have underlying conditions such as high blood pressure, get help for it
- Use headphones at a lower volume instead of earbuds
- Get treatment for anxiety or depression
- To determine whether one of your medications is causing tinnitus symptoms ask your doctor
- In order to identify whether your exposed to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle
- Schedule an appointment for your annual checkup
You may be able to better manage it if you can determine what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing examination can help you find potential solutions as well as identify what may be causing your tinnitus. There are many ways hearing professionals can help you manage your tinnitus including:
- Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
- Enrolling in treatment to train your brain to not hear the tinnitus
- Scheduling a noise canceling hearing aid fitting
Expert help can hasten healing and help you sleep better at night. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.