Are you being kept awake by ringing in your ears? It’s not necessary. If you would like to get a better nights sleep, consider these tips to tone down this annoying persistent noise.
Your sleep cycles can be significantly impacted by moderate to severe tinnitus. During the daytime, tinnitus can be less noticeable because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.
Fortunately, there are several strategies you can use to fall asleep easier.
Five tricks for falling asleep when you have tinnitus are shown below.
1. Quit Fighting Against The Noise
Even though this may sound difficult, if you focus on it, it gets worse. If you start to become irritated, your blood pressure rises and this makes tinnitus symptoms worse. So the more aggravated you become dwelling on it, the worse you are probably going to feel. Focusing on something else and utilizing the techniques below can help make the noise seem softer.
2. Follow a Nighttime Routine
Developing healthy 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.
Tinnitus has also been linked to stress. It also helps to develop habits to lessen stress before bed.
- At least one hour before going to bed, dim the lights
- Avoiding eating a few hours before going to bed
- Going into a bath
- Focusing on thoughts that make you happy and calm
- Listening to mellow music or gentle sounds
- Doing yoga and stretching
- Making your bedroom slightly cooler
- Doing a quick meditation or a deep breathing exercise
- Sitting in a quiet room and reading a book
- Avoiding drinking alcohol
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
Artificial sweeteners and alcohol are known triggers for tinnitus. Steer clear of certain foods if you discover, 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 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 get better or even stop it altogether. Here are several things you can do to help:
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- If you have underlying conditions such as high blood pressure, get help for it
- In order to identify whether your subjected to loud noises, and how to reduce that exposure, you need to assess your lifestyle
- Don’t use earbuds…use headphones instead and keep the volume low
- Make an appointment for your annual checkup
- If you suffer from anxiety or depression, get it treated
- Use ear protection
If you can identify what’s causing the ringing in your ears, you may be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you identify what’s causing your tinnitus and suggest possible solutions. Professionals can help you control your tinnitus in several ways such as:
- Suggesting cognitive behavioral therapy to deal with thought patterns revealed to make tinnitus worse
- Help you train your brain to not hear tinnitus by signing you up for therapy
- Scheduling a noise canceling hearing aid fitting
Expert help can speed up healing and assist you to sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.