Ringing in your ears keeping you awake? You don’t have to just live with it. If you want to sleep better, consider these guidelines to quiet this annoying unrelenting noise.
Your sleep cycles can be dramatically affected by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But during the night, when it’s quiet, tinnitus can get louder and more stressful.
Luckily, there are several techniques you can use to fall asleep more easily.
Five tips for falling asleep when you have tinnitus are shown below.
1. Quit Resisting The Noise
While this might appear difficult to impossible, paying attention to the noise really makes it worse. If you begin to become aggravated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more aggravated you become thinking about it, the worse you are likely to feel. You can make the sound quieter by thinking about something else and utilizing the following techniques.
2. Establish a Nighttime Schedule
Developing healthy sleep habits such as winding down at least a half hour before bed, dimming the lights and going to bed at the same time each night helps condition your body to feel sleepy at the right time. When you’re ready to fall asleep it will be less difficult.
Stress has also been related to tinnitus. Establishing habits to lessen your stress level before bed can also help, like:
- Avoiding eating a few hours before you go to bed
- Doing deep breathing or a short meditation
- Listening to quiet sounds or relaxing music
- Focusing on thoughts that make you happy and calm
- Stretching or doing yoga
- Making your bedroom a little cooler
- Reading a book in a peaceful room
- Staying away from alcohol
- Dimming the lights at least one hour before you go to bed
Training your body to transition into sleep by getting into a predictable regimen before bed helps you shift away from the stresses of the day.
3. Pay Attention to What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. Steer clear of certain foods if you find, after monitoring 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 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 can help avoid tinnitus or make it better. You can do several things to help:
- Get treated for anxiety or depression
- If you have inherent conditions like high blood pressure, get help for it
- so that you can identify whether your exposed to loud noises, and how to reduce that exposure, you need to assess your lifestyle
- To determine whether one of your medications is triggering tinnitus symptoms check with your doctor
- Schedule an appointment for your yearly examination
- Use headphones at a lower volume instead of earbuds
- Protect your ears
If you can identify what’s causing the ringing in your ears, you may be able to deal with it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing examination can help you find possible solutions as well as identify what might be causing your tinnitus. There are several ways hearing professionals can help you manage your tinnitus including:
- Help you train your brain not to hear tinnitus by signing you up for therapy
- Help you deal with thought patterns shown to make tinnitus worse by suggesting cognitive behavior therapy
- Scheduling a noise canceling hearing aid fitting
Professional help can speed up recovery and help you sleep better at night. To find out if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.