Ringing in your ears keeping you awake? It’s not necessary. If you would like to sleep better, think about these guidelines to quiet this irritating unrelenting sound.
Moderate to severe tinnitus can definitely cause a problem with your sleep cycle. During the day, tinnitus is often less evident because you’re preoccupied with noise and activity. But during the night, when there’s less noise, tinnitus can seem louder and more disturbing.
The good news is, if you would like to fall asleep easier, there are some things you can do.
Five tips for falling asleep with tinnitus are shown below.
1. Stop Resisting The Noise
While this might seem difficult to impossible, focusing on the noise really makes it worse. This is in part because for many people higher blood pressure can worsen tinnitus symptoms. You will feel worse the more you dwell on it and your aggravation will get worse. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.
2. Establish a Nighttime Routine
Condition your body to get sleepy at the correct time by creating healthy sleep habits like dimming the lights, winding down at least a 30 minutes before bed, and going to bed at the same time every night. When you’re ready to fall asleep it will be less difficult.
Stress has also been associated with tinnitus. Developing habits to lessen your stress level before bed can also be helpful, such as:
- At least a few hours before you go to bed, avoid eating
- reduce the heat in your bedroom
- Concentrating on thoughts that make you relaxed and happy
- Staying away from alcohol
- Going into a bath
- Reading a book in a peaceful room
- Doing yoga and stretching
- At least one hour before going to bed, dim the lights
- Doing deep breathing or a quick meditation
- Listening to soft music or gentle sounds
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. Stay away from certain foods if you find, 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. 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 improve or even stop it altogether. Here are a few things you can do to help:
- Review your medications with your doctor to see if one may be causing tinnitus symptoms
- If you have depression or anxiety, get it treated
- Go for your annual checkup
- Assess your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
- Protect your ears
- Use headphones at a lower volume instead of earbuds
- Get help for underlying conditions like high blood pressure
If you can identify 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 test can help you discover what’s causing your tinnitus and suggest possible treatments. Professionals can help you take care of your tinnitus in several ways such as:
- Fitting you for hearing aids made to cancel out the noise
- Help you train your brain to not hear tinnitus by enrolling you in therapy
- Help you handle thought patterns shown to make tinnitus worse by recommending cognitive behavior therapy
Expert help can hasten healing and assist you to sleep better at night. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.