Are you being kept awake by ringing in your ears? You don’t need to just live with it. Here are some tricks for quieting that annoying, constant sound so you can sleep better.
Moderate to severe tinnitus can really cause a problem with your sleeping habits. During the day, tinnitus is often less obvious because you’re preoccupied with noise and activity. But at night, when there’s less noise, tinnitus can get 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.
Below are 5 tips to falling asleep despite your tinnitus.
1. Quit Resisting The Noise
Though this might sound difficult, if you focus on it, it gets worse. This is in part because for many people a rise in blood pressure can make tinnitus symptoms worse. You will feel worse the more you dwell on it and your frustration will increase. You can make the sound quieter by thinking about something else and using the following techniques.
2. Follow a Nighttime Routine
Developing healthy sleep habits such as 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 feel sleepy at the correct time. This will make it much easier to fall asleep when you’re ready.
Stress has also been linked to tinnitus. Establishing habits to lessen your stress level before bed can also help, such as:
- Avoiding alcohol
- At least a few hours before bed, avoid eating
- Focusing on thoughts that make you relaxed and happy
- At least one hour before bed time, dim the lights
- Doing a quick meditation or a deep breathing exercise
- Doing yoga and stretching
- Making your bedroom slightly cooler
- Going into a bath
- Sitting in a quiet room and reading a book
- Listening to gentle sounds or relaxing music
Teaching 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 well-known triggers for tinnitus. If you discover, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a practice to steer clear of them. 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. Addressing the cause can help prevent tinnitus or make it better. Here are several things you can do to help:
- Go for your yearly checkup
- If you have anxiety or depression, get it treated
- Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Use headphones at a lower volume instead of earbuds
- Protect your ears
- If you have underlying conditions such as high blood pressure, get help for it
If you can determine what’s causing the ringing in your ears, you may be able to deal with it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you find possible solutions as well as identify what may be causing your tinnitus. Professionals can help you manage your tinnitus in many ways such as:
- Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
- Enrolling in treatment to train your brain to not hear the tinnitus
- Scheduling a noise canceling hearing aid fitting
Expert help can hasten healing 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.