Are you being kept awake by ringing in your ears? You don’t have to just live with it. Here are a few tricks for quieting that aggravating, persistent noise so you can get some sleep.
Your sleep cycles can be significantly impacted by moderate to severe tinnitus. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus might seem less noticeable. But during the night, when it’s quiet, tinnitus can seem louder and more stressful.
The good news is, if you would like to fall asleep easier, there are some things you can do.
Below are 5 techniques to falling asleep in spite of your tinnitus.
1. Stop Resisting The Noise
Even though this might sound impossible, if you focus on it, it gets worse. This is partly because for many people a rise in blood pressure can worsen tinnitus symptoms. So the more frustrated you become thinking about it, the worse you are probably going to feel. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.
2. Follow a Nighttime Routine
Condition your body to get sleepy at the correct time by developing good sleep habits like dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time every night. When you’re ready to fall asleep it will be easier.
Stress has also been associated with tinnitus. It also helps to develop habits to de-stress before bed.
- Doing yoga and stretching
- Concentrating on thoughts that make you feel happy and calm
- Listening to quiet sounds or soft music
- Sitting in a quiet room and reading a book
- Doing a quick meditation or a deep breathing exercise
- Going into a bath
- Turn down the temperature in your bedroom
- Staying away from drinking alcohol
- Dimming the lights at least an hour before you go to bed
- Avoiding eating a few hours before going 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
Artificial sweeteners and alcohol are known triggers for tinnitus. Avoid certain foods if you discover, after monitoring 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. The Common Causes of Tinnitus Should be Avoided
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 several things you can do to help:
- Get treated for depression or anxiety
- In order to determine whether your subjected to loud noises, and how to reduce that exposure, you have to assess your lifestyle
- Get help for inherent conditions like high blood pressure
- Schedule an appointment for your yearly exam
- 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 sound level low
If you can discover what’s causing the ringing in your ears, you might be able to deal with it better.
5. Make an Appointment to See a Hearing Specialist
A professional hearing test can help you identify what’s causing your tinnitus and indicate possible treatments. There are many ways hearing professionals can help you take care of your tinnitus including:
- Suggesting cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse
- Scheduling a noise canceling hearing aid fitting
- Help you train your brain not to hear tinnitus by signing you up for therapy
To speed up recovery and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.