Is the 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 guidelines to quiet this aggravating unrelenting sound.
Your sleep habits can be drastically impacted by moderate to severe tinnitus. During the day, tinnitus is often less noticeable because you’re preoccupied with noise and activity. But tinnitus can seem louder and more stressful at night when it’s quiet.
Luckily, there are several techniques you can use to fall asleep easier.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Don’t Resist The Noise
While this may seem overwhelming, paying attention to the noise really makes it worse. This is to some extent because for most people a rise in blood pressure can worsen tinnitus symptoms. You will feel worse the more you think about it and your frustration will increase. Focusing on something else and utilizing the strategies below can help make the noise seem quieter.
2. Establish a Nighttime Schedule
Condition your body to feel sleepy at the correct time by developing good sleep habits like dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time each night. This will make it much easier to fall asleep when you’re ready.
Stress has also been linked to tinnitus. It also helps to develop habits to lessen stress before bed.
- Doing deep breathing or a short meditation
- Making your bedroom a little cooler
- Concentrating on thoughts that make you calm and happy
- Sitting in a quiet room and reading a book
- Dimming the lights at least one hour before you go to bed
- Stay away from eating a few hours before going to bed
- Doing yoga and stretching
- Listening to soft music or relaxing sounds
- Bathing
- Avoiding drinking alcohol
Teaching your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.
3. Pay Attention to What You Eat
Artificial sweeteners and alcohol are known triggers for tinnitus. If you discover, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to avoid them. Caffeine is also a trigger so at least avoid having any in the afternoon and at night.
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 stop it altogether. Here are a few things you can do to help:
- Go for your annual examination
- If you have inherent conditions such as high blood pressure, get help for it
- Use ear protection
- To find out if one of your medications is causing tinnitus symptoms check with your doctor
- Use headphones at a lower volume instead of earbuds
- In order to identify whether your subjected to loud noises, and how to limit that exposure, you have to assess your lifestyle
- If you suffer from anxiety or depression, get it taken care of
You may be able to better deal with it if you can determine what’s causing the ringing.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you identify what’s causing your tinnitus and indicate possible solutions. There are many ways hearing professionals can help you manage your tinnitus including:
- Scheduling a noise canceling hearing aid fitting
- Enrolling in therapy to train your brain to not hear the tinnitus
- Help you deal with thought patterns shown to make tinnitus worse by suggesting cognitive behavior treatment
To speed up recovery and sleep better at night, seek professional help. To find out if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.