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 tips to tone down this irritating persistent noise.
Moderate to severe tinnitus can definitely throw a monkey wrench in your sleeping habits. During the day, tinnitus can be less obvious because you’re preoccupied with noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.
Luckily, there are several strategies you can use to fall asleep more easily.
Five tips for falling asleep when you have tinnitus are shown below.
1. Don’t Resist The Noise
Though this may sound impossible, if you pay attention to it, it gets worse. This is to some extent because for most people higher blood pressure can worsen tinnitus symptoms. You will feel worse the more you dwell on it and your aggravation will increase. You can make the sound quieter by thinking about something else and employing the following techniques.
2. Establish a Nighttime Schedule
Developing good sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the correct time. This will make it much easier to fall asleep when you’re ready.
Tinnitus has also been related to stress. It also helps to build habits to de-stress before bed.
- Doing deep breathing or a short meditation
- Making your bedroom slightly cooler
- Listening to gentle sounds or soft music
- Avoiding alcohol
- Doing yoga and stretching
- Avoiding eating a few hours before you go to bed
- Dimming the lights at least one hour before bedtime
- Focusing on thoughts that make you happy and calm
- Going into a bath
- Sitting in a quiet room and reading a book
Getting into a predictable schedule before 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
There are known triggers to tinnitus like alcohol and artificial sweeteners. 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 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 a few things to help:
- Go for your annual exam
- Use headphones at a lower volume instead of earbuds
- Get help for inherent conditions like high blood pressure
- Evaluate your lifestyle to identify whether you’re subjected to loud noises (and how to limit exposure)
- To determine whether one of your medications is causing tinnitus symptoms check with your doctor
- Get treatment for anxiety or depression
- Protect your ears
If you can identify what’s causing the ringing in your ears, you may be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you find possible solutions as well as identify what might be causing your tinnitus. Professionals can help you control your tinnitus in many ways such as:
- Help you train your brain to not hear tinnitus by signing you up for therapy
- Recommending cognitive behavioral treatment to deal with thought patterns revealed to make tinnitus worse
- Fitting you for hearing aids designed to cancel out the noise
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.