Ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to get a better nights sleep, consider these guidelines to quiet this irritating persistent sound.
Moderate to severe tinnitus can definitely throw a monkey wrench in your sleep cycle. During the daytime, tinnitus is often less evident because you’re distracted by noise and activity. But during the night, when it’s quiet, tinnitus can seem louder and more disturbing.
The good news is, if you want to have an easier time falling asleep, there are some things you can do.
Below are 5 tips to falling asleep despite your tinnitus.
1. Stop Resisting The Noise
Although this might sound impossible, if you focus on it, it becomes worse. This is partly because for most people a rise in blood pressure can make tinnitus symptoms worse. So the more frustrated you become dwelling on it, the worse you are likely to feel. Focusing on something else and utilizing 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 creating healthy sleep habits such as dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time each night. This will make it easier to fall asleep when you’re ready.
Tinnitus has also been related to stress. Developing habits to lessen your stress level before bed can also be helpful, such as:
- Listening to gentle sounds or relaxing music
- Taking a bath
- Making your bedroom a little cooler
- Dimming the lights at least one hour before bedtime
- Stay away from eating a few hours before going to bed
- Focusing on thoughts that make you calm and happy
- Stretching or doing yoga
- Sitting in a quiet room and reading a book
- Doing deep breathing or a quick meditation
- Avoiding drinking alcohol
Getting into a predictable routine before going to bed helps you shift away from the stresses of the day into night and teaches your body to transition into sleep.
3. Pay Attention to What You Eat
Artificial sweeteners and alcohol are known triggers for tinnitus. Steer clear of certain foods if you discover, after monitoring your diet and symptoms, that they trigger or worsen your tinnitus. You may feel like you still need your morning coffee, but avoid caffeine in the afternoon or 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 improve or even stop it altogether. Here are a few things you can do to help:
- Get treated for depression or anxiety
- Don’t use earbuds…use headphones instead and keep the sound level low
- If you have inherent conditions such as high blood pressure, get help for it
- In order to identify whether your exposed to loud noises, and how to limit that exposure, you need to assess your lifestyle
- Make an appointment for your yearly exam
- To find out if one of your medications is causing tinnitus symptoms ask your doctor
- Protect your ears
You may be able to better manage it if you can determine what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing exam can help you determine what’s causing your tinnitus and indicate possible solutions. Professionals can help you control your tinnitus in several ways such as:
- Suggesting cognitive behavioral therapy to deal with thought patterns revealed to make tinnitus worse
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Fitting you for hearing aids designed to cancel out the noise
To speed up healing and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.