Are you being kept up by ringing in your ears? You don’t need to just live with it. Here are some tricks for quieting that irritating, constant sound so you can get some sleep.
Moderate to severe tinnitus can really cause a problem with your sleep cycle. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more disturbing at night when it’s quiet.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Five tips for falling asleep with tinnitus are presented below.
1. Quit Resisting The Noise
Though this might sound impossible, if you pay attention to it, it gets worse. If you start to become irritated, your blood pressure rises and this makes tinnitus symptoms worse. So the more irritated you become dwelling on it, the worse you are probably going to feel. Focusing on something else and using the techniques below can help make the noise seem quieter.
2. Follow a Nighttime Schedule
Condition your body to feel sleepy at the right time by developing good sleep habits such as dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time each night. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been associated with stress. Developing habits to lessen your stress level before bed can also be helpful, such as:
- Listening to mellow music or relaxing sounds
- Stretching or doing yoga
- Focusing on thoughts that make you relaxed and happy
- At least a few hours before you go to bed, avoid eating
- Reading a book in a peaceful room
- Dimming the lights at least an hour before bedtime
- Turn down the heat in your bedroom
- Avoiding drinking alcohol
- Doing a short meditation or deep breathing
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. Avoid certain foods if you discover, after monitoring your diet and symptoms, that they trigger or worsen your tinnitus. 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 improve or even stop it altogether. Here are several things you can do to help:
- Make an appointment for your annual checkup
- Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
- Get treatment for anxiety or depression
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- If you have underlying conditions like high blood pressure, get help for it
- Use headphones at a lower volume instead of earbuds
- Protect your ears
You may be able to better manage it if you can discover what’s causing the ringing.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you find potential solutions as well as identify what might be causing your tinnitus. There are many ways hearing professionals can help you control your tinnitus including:
- Enrolling in treatment to train your brain not to hear the tinnitus
- Help you manage thought patterns revealed to make tinnitus worse by recommending cognitive behavior treatment
- Scheduling a noise canceling hearing aid fitting
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 specialist.