Are you being kept awake by ringing in your ears? You don’t have to just live with it. If you would like to get a better nights sleep, think about these tricks to tone down this irritating persistent noise.
Your sleep habits can be significantly affected by moderate to severe tinnitus. During the day, tinnitus can be less evident because you’re preoccupied with noise and activity. But at night, when it’s quiet, tinnitus can seem louder and more stressful.
Fortunately, there are several strategies you can use to get to sleep more easily.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Don’t Resist The Noise
Even though this may sound difficult, if you pay attention to it, it becomes worse. If you start to get irritated, your blood pressure goes up and this causes tinnitus symptoms to get worse. You will feel worse the more you dwell on it and your aggravation will increase. Focusing on something else and utilizing the techniques below can help make the noise seem softer.
2. Follow a Nighttime Routine
Condition your body to feel sleepy at the right time by developing healthy sleep habits like dimming the lights, winding down at least a 30 minutes before bed, and going to bed at the same time each night. When you’re ready to fall asleep it will be less difficult.
Stress has also been related to tinnitus. It’s also helpful to build habits to de-stress before bed.
- Dimming the lights at least an hour before you go to bed
- Sitting in a quiet room and reading a book
- Doing deep breathing or a short meditation
- At least a few hours before you go to bed, steer clear of eating
- Stretching or doing yoga
- Listening to quiet sounds or relaxing music
- reduce the temperature in your bedroom
- Avoiding alcohol
- Concentrating on thoughts that make you feel happy and calm
Getting into a predictable routine before bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.
3. Watch What You Eat
There are known triggers to tinnitus like alcohol and artificial sweeteners. If you find, after tracking your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a practice to stay away from them. You might feel that you still have to have your morning coffee, but avoid caffeine in the afternoon or at nights.
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 can help prevent tinnitus or make it better. You can do several things to help:
- Get help for inherent conditions like high blood pressure
- Schedule an appointment for your yearly examination
- Review your medications with your doctor to see if one may be causing tinnitus symptoms
- Evaluate your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
- Use ear protection
- Get treatment for anxiety or depression
- Use headphones at a lower volume instead of earbuds
You might be able to better manage it if you can determine what’s causing the ringing.
5. Make an Appointment to See a Hearing Specialist
A professional hearing test can help you find potential solutions as well as identify what may be causing your tinnitus. Professionals can help you control your tinnitus in many ways such as:
- Fitting you for hearing aids designed to cancel out the noise
- Enrolling in treatment to train your brain to not hear the tinnitus
- Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
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.