Ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to sleep better, think about these tricks to quiet this aggravating persistent noise.
Your sleep cycles can be significantly impacted 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 there’s less noise, tinnitus can seem louder and more stressful.
The good news is, if you want to have an easier time falling asleep, there are some things you can do.
Five tricks for falling asleep when you have tinnitus are shown below.
1. Don’t Resist The Noise
While this might seem overwhelming, focusing on the noise actually makes it worse. If you start to become frustrated, your blood pressure increases and this causes tinnitus symptoms to get worse. So the more aggravated you become thinking about it, the worse you are likely to feel. Focusing on something else and making use of the techniques below can help make the noise seem softer.
2. Follow a Nighttime Schedule
Formulating good sleep habits like 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 be sleepy at the correct time. This will make it less difficult to fall asleep when you’re ready.
Stress has also been related to tinnitus. Establishing habits to lessen your stress level before bed can also help, such as:
- Taking a bath
- Listening to gentle sounds or soft music
- At least a few hours before you go to bed, avoid eating
- Reading a book in a quiet room
- Avoiding drinking alcohol
- Concentrating on thoughts that make you happy and relaxed
- Dimming the lights at least an hour before you go to bed
- Turn down the heat in your bedroom
- Stretching or doing yoga
- Doing deep breathing or a short meditation
Teaching 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. Watch What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. Steer clear of certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You may feel that you still need your morning coffee, but avoid caffeine in the afternoon or at nights.
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 get better or even stop it altogether. You can do a few things to help:
- Safeguard your ears
- If you have inherent conditions like high blood pressure, get help for it
- Don’t use earbuds…use headphones instead and keep the sound level low
- To find out if one of your medications is causing tinnitus symptoms ask your doctor
- Schedule an appointment for your annual examination
- so that you can determine whether your exposed to loud noises, and how to limit that exposure, you have to evaluate your lifestyle
- Get treated for anxiety or depression
If you can discover what’s causing the ringing in your ears, you might be able to manage it better.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you find possible solutions as well as identify what might be causing your tinnitus. Professionals can help you control your tinnitus in several ways such as:
- Enrolling in treatment to train your brain not to hear the tinnitus
- Scheduling a noise canceling hearing aid fitting
- Recommending cognitive behavioral therapy to deal with thought patterns revealed to make tinnitus worse
To speed up healing and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.