Are you being kept up by ringing in your ears? It’s not necessary. Here are some tips for quieting that annoying, constant noise so you can sleep better.
Your sleep habits can be dramatically affected by moderate to severe tinnitus. In the middle of the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more disturbing at night when it’s quiet.
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. Quit Resisting The Noise
While this might seem difficult to impossible, focusing on the noise actually makes it worse. If you begin to become frustrated, your blood pressure increases and this makes tinnitus symptoms worse. You will feel worse the more you dwell on it and your frustration will increase. Paying attention to something else and utilizing the strategies below can help make the noise seem quieter.
2. Establish a Nighttime Routine
Condition your body to get sleepy at the correct time by creating healthy sleep habits such as dimming the lights, winding down at least a 30 minutes before you go to bed, and going to bed at the same time each night. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been associated with stress. Developing habits to lower your stress level before bed can also help, like:
- Listening to gentle sounds or relaxing music
- Making your bedroom slightly cooler
- Stay away from eating a few hours before going to bed
- Stretching or doing yoga
- Doing a quick meditation or deep breathing
- Dimming the lights at least an hour before you go to bed
- Avoiding alcohol
- Taking a bath
- Reading a book in a quiet room
- Focusing on thoughts that make you calm and happy
Getting into a predictable schedule before bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.
3. Pay Attention to What You Eat
There are known triggers to tinnitus like alcohol and artificial sweeteners. If you find, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to steer clear of them. 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 can help avoid tinnitus or make it better. Here are a few things you can do to help:
- If you have underlying conditions like high blood pressure, get help for it
- Get treated for anxiety or depression
- Go for your yearly checkup
- To find out if one of your medications is causing tinnitus symptoms ask your doctor
- Use headphones at a lower volume instead of earbuds
- Evaluate your lifestyle to identify whether you’re subjected to loud noises (and how to limit exposure)
- Use ear protection
If you can determine what’s causing the ringing in your ears, you may be able to deal with it better.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you identify what’s causing your tinnitus and indicate possible solutions. There are many ways hearing professionals can help you manage your tinnitus including:
- Fitting you for hearing aids made to cancel out the noise
- Enrolling in treatment to train your brain to not hear the tinnitus
- Help you handle thought patterns revealed to make tinnitus worse by suggesting cognitive behavior treatment
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.