Are you being kept up by ringing in your ears? You don’t need to just live with it. If you would like to get a better nights sleep, think about these tricks to quiet this irritating unrelenting sound.
Moderate to severe tinnitus can really throw a monkey wrench in 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 not as loud.
The good news is, if you want to have an easier time falling asleep, there are some techniques you can use.
Five tips for falling asleep with tinnitus are presented below.
1. Don’t Fight The Noise
Although this might sound difficult, if you focus on it, it becomes worse. This is to some extent because for many people higher blood pressure can make tinnitus symptoms worse. You will feel worse the more you dwell on it and your frustration will increase. Paying attention to something else and making use of the techniques below can help make the noise seem softer.
2. Establish a Nighttime Routine
Establishing healthy sleep habits like winding down at least 30 minutes 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. This will make it easier to fall asleep when you’re ready.
Stress has also been connected to tinnitus. It’s also helpful to build habits to de-stress before bed.
- Doing deep breathing or a quick meditation
- Avoiding eating a few hours before you go to bed
- Staying away from drinking alcohol
- Doing yoga and stretching
- Reading a book in a peaceful room
- Making your bedroom a little cooler
- Listening to gentle sounds or soft music
- At least an hour before bed time, dim the lights
- Focusing on thoughts that make you relaxed and happy
Getting into a predictable schedule before going to 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 monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a habit to steer clear of them. You may feel that you still need your morning coffee, but avoid caffeine in the afternoon or 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 get better or even prevent it altogether. You can do a few things to help:
- To determine whether one of your medications is causing tinnitus symptoms check with your doctor
- Schedule an appointment for your annual checkup
- Get treated for anxiety or depression
- Don’t use earbuds…use headphones instead and keep the volume low
- If you have underlying conditions such as high blood pressure, get help for it
- Safeguard your ears
- so that you can identify whether your exposed to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle
You may be able to better manage it if you can identify what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you identify what’s causing your tinnitus and suggest possible treatments. There are several ways hearing professionals can help you manage your tinnitus including:
- Help you deal with thought patterns revealed to make tinnitus worse by suggesting cognitive behavior therapy
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Fitting you for hearing aids made to cancel out the noise
Expert help can speed up recovery and assist you to sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.