Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to get a better nights sleep, think about these tricks to quiet this annoying persistent noise.
Moderate to severe tinnitus can really throw a monkey wrench in your sleep cycle. During the daytime, tinnitus can be less noticeable because you’re distracted by noise and activity. But at night, when there’s less noise, tinnitus can seem louder and more stressful.
The good news is, if you want to have an easier time falling asleep, there are some techniques you can use.
Below are 5 techniques to falling asleep despite your tinnitus.
1. Quit Fighting Against The Noise
Although this might sound impossible, if you pay attention to it, it becomes worse. If you begin to become frustrated, your blood pressure rises and this causes tinnitus symptoms to get worse. So the more aggravated you get dwelling on it, the worse you are probably going to feel. Focusing on something else and utilizing the strategies below can help make the noise seem quieter.
2. Follow a Nighttime Routine
Condition your body to feel sleepy at the correct time by creating 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.
Stress has also been connected to tinnitus. It’s also helpful to create habits to de-stress before bed.
- Stay away from eating a few hours before you go to bed
- Dimming the lights at least an hour before you go to bed
- Doing a quick meditation or deep breathing
- Concentrating on thoughts that make you happy and calm
- Stretching or doing yoga
- Reading a book in a quiet room
- Listening to gentle sounds or relaxing music
- Staying away from drinking alcohol
- Making your bedroom a little cooler
Training your body to transition into sleep by getting into a predictable regimen 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. Stay away from certain foods if you find, after tracking 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. 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. You can do a few things to help:
- Don’t use earbuds…use headphones instead and keep the volume low
- If you have depression or anxiety, get it taken care of
- If you have underlying conditions like high blood pressure, get help for it
- Use ear protection
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Go for your yearly exam
- Evaluate your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
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 test can help you determine what’s causing your tinnitus and indicate possible solutions. Professionals can help you take care of your tinnitus in many ways such as:
- Help you train your brain to not hear tinnitus by signing you up for therapy
- Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
- Scheduling a noise canceling hearing aid fitting
Professional help can hasten recovery and assist you to sleep better at night. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.