Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you want to get a better nights sleep, think about these tips to tone down this irritating persistent sound.
Moderate to severe tinnitus can really cause a problem with your sleep cycle. During the day, tinnitus can be less evident because you’re preoccupied with noise and activity. But tinnitus can seem louder and more disturbing at night when it’s not as loud.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Five tips for falling asleep with tinnitus are shown below.
1. Don’t Resist The Noise
While this might appear difficult to impossible, paying attention to the noise actually makes it worse. This is to some extent because for most people higher blood pressure can make tinnitus symptoms worse. So the more aggravated you get dwelling on it, the worse you are likely to feel. Paying attention to something else and utilizing the techniques below can help make the noise seem softer.
2. Follow 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 you go to bed, and going to bed at the same time each night. This will make it much easier to fall asleep when you’re ready.
Tinnitus has also been linked to stress. It’s also helpful to create habits to lessen stress before bed.
- Dimming the lights at least an hour before you go to bed
- Listening to soft music or relaxing sounds
- Avoiding drinking alcohol
- Stretching or doing yoga
- Making your bedroom a little cooler
- Going into a bath
- Focusing on thoughts that make you calm and happy
- Stay away from eating a few hours before you go to bed
- Doing a short meditation or deep breathing
- Reading a book in a peaceful room
Teaching your body to transition into sleep by getting into a predictable regimen before bed helps you shift away from the stresses of the day.
3. Pay Attention to What You Eat
Artificial sweeteners and alcohol are well-known triggers for tinnitus. Avoid 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 having any in the afternoon and evening.
4. Avoid Common Causes of Tinnitus
Ringing or other noises in your ears can be caused by many things. Addressing the cause can help avoid tinnitus or make it better. You can do several things to help:
- Get treatment for depression or anxiety
- Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
- Use headphones at a lower volume instead of earbuds
- Review your medications with your doctor to see if one may be causing tinnitus symptoms
- Use ear protection
- Go for your yearly exam
- If you have inherent conditions such as high blood pressure, get help for it
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 exam can help you identify what’s causing your tinnitus and indicate possible treatments. There are many ways hearing professionals can help you manage your tinnitus including:
- Help you train your brain to not hear tinnitus by signing you up for therapy
- Help you handle thought patterns shown to make tinnitus worse by suggesting cognitive behavior treatment
- Scheduling a noise canceling hearing aid fitting
Expert help can hasten recovery 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.