Ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to sleep better, consider these tricks to tone down this irritating unrelenting noise.
Your sleep cycles can be dramatically impacted by moderate to severe tinnitus. During the day, you’re preoccupied with noise and activity so your tinnitus may seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s quiet.
Fortunately, there are a few strategies you can use to fall asleep easier.
Five tricks for falling asleep when you have tinnitus are presented below.
1. Don’t Resist The Noise
Although this might sound difficult, if you focus on it, it becomes worse. If you begin to get aggravated, your blood pressure goes up and this makes tinnitus symptoms worse. You will feel worse the more you think about it and your irritation will get worse. Focusing on something else and using the strategies below can help make the noise seem softer.
2. Follow a Nighttime Routine
Developing good sleep habits like winding down at least a half hour before bed, dimming the lights and going to bed at the same time every night helps condition your body to be sleepy at the correct time. When you’re ready to fall asleep it will be easier.
Stress has also been linked to tinnitus. Developing habits to lower your stress level before bed can also be helpful, such as:
- Dimming the lights at least one hour before you go to bed
- Doing yoga and stretching
- Turn down the heat in your bedroom
- Concentrating on thoughts that make you happy and relaxed
- Taking a bath
- Listening to mellow music or gentle sounds
- At least a few hours before you go to bed, steer clear of eating
- Sitting in a quiet room and reading a book
- Staying away from alcohol
- Doing deep breathing or a short meditation
Training your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.
3. Watch What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you find, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to stay away from them. Caffeine is also a trigger so at least avoid having any in the afternoon and evening.
4. Avoid Common Causes of Tinnitus
Ringing or other noises in your ears can be caused by many things. Addressing the cause can help avoid tinnitus or make it better. Here are a few things you can do to help:
- Get treatment for anxiety or depression
- Use ear protection
- To determine whether one of your medications is triggering tinnitus symptoms check with your doctor
- Use headphones at a lower volume instead of earbuds
- If you have underlying conditions such as high blood pressure, get help for it
- Go for your yearly exam
- Evaluate your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
You may be able to better manage it if you can identify what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you find potential solutions as well as identify what might be causing your tinnitus. Professionals can help you control your tinnitus in many ways such as:
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Help you handle thought patterns shown to make tinnitus worse by suggesting cognitive behavior therapy
- 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.