Ringing in your ears stopping you from sleeping? It’s not necessary. Here are a few tricks for quieting that aggravating, persistent sound so you can get some sleep.
Your sleep habits can be drastically impacted by moderate to severe tinnitus. During the daytime, tinnitus is often less noticeable because you’re preoccupied with noise and activity. But tinnitus can seem louder and more stressful at night when it’s quiet.
Luckily, there are a few techniques you can use to get to sleep easier.
Below are 5 tips to falling asleep despite your tinnitus.
1. Quit Fighting Against The Noise
Though this might sound impossible, if you focus on it, it gets worse. If you start to get irritated, 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. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.
2. Follow a Nighttime Schedule
Condition your body to get sleepy at the correct time by creating good sleep habits like dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time each night. This will make it much easier to fall asleep when you’re ready.
Tinnitus has also been linked to stress. Developing habits to lessen your stress level before you go to bed can also be helpful, such as:
- Listening to quiet sounds or relaxing music
- Focusing on thoughts that make you calm and happy
- Reading a book in a quiet room
- Stretching or doing yoga
- Doing deep breathing or a short meditation
- Turn down the heat in your bedroom
- Avoiding eating a few hours before you go to bed
- At least an hour before going to bed, dim the lights
- Avoiding drinking alcohol
Teaching your body to transition into sleep by getting into a predictable routine before bed helps you transition 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. Stay away from 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 drinking it 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 improve or even prevent it altogether. You can do several things to help:
- In order to determine whether your subjected to loud noises, and how to limit that exposure, you need to assess your lifestyle
- Get help for inherent conditions such as high blood pressure
- To determine whether one of your medications is causing tinnitus symptoms check with your doctor
- Protect your ears
- If you suffer from depression or anxiety, get it taken care of
- Make an appointment for your yearly examination
- Use headphones at a lower volume instead of earbuds
If you can discover what’s causing the ringing in your ears, you might be able to deal with it better.
5. Make an Appointment to See a Hearing Specialist
A professional hearing test can help you identify what’s causing your tinnitus and indicate possible solutions. There are several ways hearing professionals can help you manage your tinnitus including:
- Enrolling in treatment to train your brain to not hear the tinnitus
- Scheduling a noise canceling hearing aid fitting
- Recommending cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse
Professional help can hasten healing 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.