Are you being kept up by ringing in your ears? You don’t need to just live with it. If you want to sleep better, think about these guidelines to quiet this aggravating persistent sound.
Moderate to severe tinnitus can definitely throw a monkey wrench in your sleeping habits. During the day, tinnitus can be less evident because you’re preoccupied with noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.
Fortunately, there are several techniques you can use to get to sleep more easily.
Five tips for falling asleep with tinnitus are shown below.
1. Don’t Resist The Noise
While this may seem overwhelming, focusing on the noise really makes it worse. If you start to become frustrated, your blood pressure increases and this makes tinnitus symptoms worse. You will feel worse the more you think about it and your irritation will increase. You can make the sound quieter by thinking about something else and employing the following techniques.
2. Establish a Nighttime Schedule
Condition your body to feel sleepy at the correct time by creating 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 every night. This will make it less difficult to fall asleep when you’re ready.
Tinnitus has also been related to stress. It also helps to develop habits to de-stress before bed.
- 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
- Listening to gentle sounds or soft music
- Stay away from eating a few hours before you go to bed
- Turn down the heat in your bedroom
- Doing deep breathing or a short meditation
- Doing yoga and stretching
- Avoiding drinking alcohol
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
Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you find, 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. 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 get better or even stop it altogether. Here are a few things you can do to help:
- Schedule an appointment for your yearly checkup
- If you suffer from anxiety or depression, get it taken care of
- Don’t use earbuds…use headphones instead and keep the sound level low
- so that you can determine whether your exposed to loud noises, and how to limit that exposure, you have to evaluate your lifestyle
- Safeguard your ears
- If you have inherent conditions like high blood pressure, get help for it
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
You might 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 test can help you find possible solutions as well as identify what may be causing your tinnitus. There are several ways hearing professionals can help you control your tinnitus including:
- Enrolling in treatment to train your brain not to hear the tinnitus
- Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
- Fitting you for hearing aids designed to cancel out the noise
Professional help can speed up 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.