Ringing in your ears keeping you awake? You don’t need to just live with it. If you would like to sleep better, consider these tricks to tone down this irritating unrelenting noise.
Your sleep cycles can be significantly affected by moderate to severe tinnitus. During the day, you’re preoccupied with noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s quiet.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Five tricks for falling asleep with tinnitus are presented below.
1. Stop Resisting The Noise
Although this may sound difficult, if you pay attention to it, it becomes worse. This is in part because for many people higher blood pressure can worsen tinnitus symptoms. So the more frustrated you become dwelling on it, the worse you are likely to feel. You can make the sound quieter by thinking about something else and employing the following techniques.
2. Establish a Nighttime Routine
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 feel sleepy at the correct time. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been linked to stress. It’s also helpful to develop habits to lessen stress before bed.
- Listening to mellow music or gentle sounds
- Staying away from drinking alcohol
- At least one hour before going to bed, dim the lights
- Doing yoga and stretching
- Doing a quick meditation or deep breathing
- Focusing on thoughts that make you feel happy and relaxed
- Making your bedroom slightly cooler
- Stay away from eating a few hours before you go to bed
- Reading a book in a peaceful room
Getting into a predictable routine before 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 well-known triggers for tinnitus. If you find, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to avoid them. You may feel like 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 can help prevent tinnitus or make it better. Here are several things you can do to help:
- Don’t use earbuds…use headphones instead and keep the sound level low
- Assess your lifestyle to identify whether you’re subjected to loud noises (and how to limit exposure)
- If you have depression or anxiety, get it treated
- Get help for inherent conditions like high blood pressure
- To find out if one of your medications is triggering tinnitus symptoms consult your doctor
- Schedule an appointment for your yearly checkup
- Safeguard your ears
You may be able to better manage it if you can discover what’s causing the ringing.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you discover what’s causing your tinnitus and indicate possible treatments. There are several ways hearing professionals can help you manage your tinnitus including:
- Scheduling a noise canceling hearing aid fitting
- Enrolling in treatment to train your brain not to hear the tinnitus
- Help you handle thought patterns shown to make tinnitus worse by recommending cognitive behavior therapy
Professional help can hasten healing and assist you to sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.