Are you being kept up by ringing in your ears? It’s not necessary. If you want to sleep better, think about these tips to quiet this aggravating unrelenting noise.
Moderate to severe tinnitus can really cause a problem with your sleep cycle. During the day, tinnitus can be less evident because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s quiet.
The good news is, if you want to have an easier time falling asleep, there are some techniques you can use.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Stop Resisting The Noise
While this may seem overwhelming, paying attention to the noise really makes it worse. If you start to get irritated, your blood pressure rises and this causes tinnitus symptoms to get worse. So the more frustrated you get dwelling on it, the worse you are probably going to feel. You can make the sound quieter by thinking about something else and using the following techniques.
2. Follow a Nighttime Schedule
Establishing healthy sleep habits like winding down at least a half hour before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the correct time. This will make it easier to fall asleep when you’re ready.
Tinnitus has also been associated with stress. It also helps to develop habits to lessen stress before bed.
- Stretching or doing yoga
- At least an hour before bed time, dim the lights
- Doing deep breathing or a short meditation
- Focusing on thoughts that make you calm and happy
- reduce the temperature in your bedroom
- Avoiding alcohol
- At least a few hours before bed, avoid eating
- Listening to quiet sounds or relaxing music
- Sitting in a quiet room and reading a book
Getting into a predictable schedule before bed helps you shift away from the stresses of the day into night and trains your body to transition into sleep.
3. Watch What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you find, after monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a practice to avoid them. You might feel that you still need your morning coffee, but avoid caffeine in the afternoon or 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 prevent it altogether. Here are a few things you can do to help:
- If you have depression or anxiety, get it treated
- In order to identify whether your subjected to loud noises, and how to limit that exposure, you need to assess your lifestyle
- Use ear protection
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Don’t use earbuds…use headphones instead and keep the volume low
- Get help for inherent conditions like high blood pressure
- Go for your annual checkup
If you can determine what’s causing the ringing in your ears, you might be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you find possible solutions as well as identify what may be causing your tinnitus. There are many ways hearing professionals can help you take care of your tinnitus including:
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Suggesting cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse
- Fitting you for hearing aids created to cancel out the noise
Expert help can speed up 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.