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 quiet this annoying persistent noise.
Your sleep cycles can be drastically impacted by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But during the night, when it’s quiet, tinnitus can get 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 presented below.
1. Don’t Resist The Noise
While this may appear difficult to impossible, paying attention to the noise actually makes it worse. This is in part because for most people higher blood pressure can make tinnitus symptoms worse. You will feel worse the more you dwell on it and your aggravation will get worse. Focusing on something else and using the strategies below can help make the noise seem quieter.
2. Establish a Nighttime Schedule
Establishing 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 be sleepy at the right time. When you’re ready to fall asleep it will be easier.
Tinnitus has also been related to stress. Developing habits to lessen your stress level before bed can also help, such as:
- Focusing on thoughts that make you calm and happy
- Stretching or doing yoga
- Sitting in a quiet room and reading a book
- Avoiding alcohol
- Doing a short meditation or a deep breathing exercise
- Avoiding eating a few hours before going to bed
- Listening to quiet sounds or soft music
- Making your bedroom slightly cooler
- Dimming the lights at least an hour before you go to bed
Training your body to transition into sleep by getting into a predictable routine before bed helps you transition away from the stresses of the day.
3. Pay Attention to What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. Stay away from certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You might feel that you still need 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 stop it altogether. Here are a few things you can do to help:
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Use headphones at a lower volume instead of earbuds
- In order to determine whether your subjected to loud noises, and how to limit that exposure, you need to evaluate your lifestyle
- Protect your ears
- If you suffer from depression or anxiety, get it taken care of
- Get help for inherent conditions such as high blood pressure
- Make an appointment for your annual examination
If you can determine what’s causing the ringing in your ears, you may be able to deal with it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing examination can help you find potential solutions as well as identify what might be causing your tinnitus. Professionals can help you take care of your tinnitus in many ways such as:
- Help you handle thought patterns shown to make tinnitus worse by suggesting cognitive behavior therapy
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Scheduling a noise canceling hearing aid fitting
Professional help can hasten healing and help you sleep better at night. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.