Are you being kept awake by ringing in your ears? It’s not necessary. If you would like to get a better nights sleep, consider these guidelines to tone down this irritating unrelenting sound.
Moderate to severe tinnitus can really throw a monkey wrench in your sleeping habits. During the daytime, tinnitus is often less evident because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s quiet.
Fortunately, there are a few techniques you can use to get to sleep easier.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Don’t Resist The Noise
Even though this might sound difficult, if you pay attention to it, it gets worse. This is partly because for many people a rise in blood pressure can make tinnitus symptoms worse. So the more aggravated you become dwelling on it, the worse you are probably going to feel. You can make the sound quieter by thinking about something else and employing the following techniques.
2. Follow a Nighttime Schedule
Establishing good sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time every night helps condition your body to feel sleepy at the right time. This will make it much easier to fall asleep when you’re ready.
Tinnitus has also been linked to stress. Creating habits to lessen your stress level before bed can also help, such as:
- At least a few hours before bed, steer clear of eating
- Focusing on thoughts that make you calm and happy
- Going into a bath
- Staying away from drinking alcohol
- At least one hour before bed time, dim the lights
- Listening to quiet sounds or soft music
- Turn down the temperature in your bedroom
- Stretching or doing yoga
- Doing a quick meditation or a deep breathing exercise
- Sitting in a quiet room and reading a book
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. Watch What You Eat
Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you discover, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to stay away from them. 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. Dealing with the cause of tinnitus can help it get better or even prevent it altogether. Here are a few things you can do to help:
- To determine whether one of your medications is causing tinnitus symptoms check with your doctor
- Assess your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
- If you have inherent conditions such as high blood pressure, get help for it
- Use ear protection
- If you suffer from anxiety or depression, get it taken care of
- Schedule an appointment for your annual examination
- Use headphones at a lower volume instead of earbuds
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 exam can help you determine what’s causing your tinnitus and suggest possible solutions. 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
- Scheduling a noise canceling hearing aid fitting
- Help you manage thought patterns revealed to make tinnitus worse by suggesting cognitive behavior therapy
Professional 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.