Are you being kept up by ringing in your ears? It’s not necessary. If you would like to sleep better, think about these tricks to quiet this aggravating unrelenting sound.
Your sleep habits can be drastically impacted by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But during the night, when it’s quiet, tinnitus can get louder and more disturbing.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Below are 5 tips to falling asleep despite your tinnitus.
1. Don’t Fight The Noise
While this may seem overwhelming, paying attention to the noise really makes it worse. This is in part because for most people higher blood pressure can worsen tinnitus symptoms. So the more frustrated you get thinking about it, the worse you are likely to feel. Focusing on something else and utilizing the techniques below can help make the noise seem softer.
2. Establish a Nighttime Schedule
Establishing healthy sleep habits like winding down at least a half hour before bed, dimming the lights and going to bed at the same time every night helps condition your body to be sleepy at the correct time. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been associated with stress. Establishing habits to lessen your stress level before you go to bed can also be helpful, such as:
- Doing yoga and stretching
- Going into a bath
- Dimming the lights at least one hour before you go to bed
- Avoiding alcohol
- Turn down the heat in your bedroom
- Listening to gentle sounds or relaxing music
- Reading a book in a peaceful room
- Concentrating on thoughts that make you feel happy and calm
- Doing deep breathing or a quick meditation
- 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. Watch What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. Steer clear of certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. Caffeine is also a trigger so at least avoid drinking it in the afternoon and evening.
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:
- Evaluate your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Use headphones at a lower volume instead of earbuds
- Safeguard your ears
- Go for your yearly examination
- Get help for inherent conditions such as high blood pressure
- Get treated for depression or anxiety
If you can identify what’s causing the ringing in your ears, you may 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 suggest possible solutions. There are many ways hearing professionals can help you take care of your tinnitus including:
- Help you train your brain not to hear tinnitus by signing you up for therapy
- Fitting you for hearing aids designed to cancel out the noise
- Suggesting cognitive behavioral treatment to deal with thought patterns revealed to make tinnitus worse
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.