Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to get a better nights sleep, think about these tips to quiet this aggravating unrelenting sound.
Moderate to severe tinnitus can definitely cause a problem with your sleep cycle. In the middle of the day, you’re preoccupied with 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 Fighting Against The Noise
Though this might sound difficult, if you focus on it, it gets worse. If you begin to become irritated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more irritated you get dwelling on it, the worse you are probably going to feel. Paying attention to something else and making use of the strategies below can help make the noise seem softer.
2. Follow a Nighttime Schedule
Condition your body to feel sleepy at the right time by creating healthy sleep habits such as 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 easier to fall asleep when you’re ready.
Tinnitus has also been related to stress. Creating habits to lower your stress level before you go to bed can also be helpful, like:
- Listening to quiet sounds or soft music
- reduce the heat in your bedroom
- Bathing
- Focusing on thoughts that make you calm and happy
- Staying away from drinking alcohol
- Dimming the lights at least one hour before bedtime
- At least a few hours before bed, steer clear of eating
- Stretching or doing yoga
- Reading a book in a peaceful room
- Doing deep breathing or a short meditation
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. Pay Attention to What You Eat
Artificial sweeteners and alcohol are well-known triggers for tinnitus. Stay away from certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You might feel that you still need your morning coffee, but avoid caffeine in the afternoon or evening.
4. Avoid Common Causes of Tinnitus
Ringing or other noises in your ears can be caused by many things. Addressing the cause can help avoid tinnitus or make it better. Here are several things you can do to help:
- Don’t use earbuds…use headphones instead and keep the volume low
- If you have inherent conditions like high blood pressure, get help for it
- Schedule an appointment for your yearly examination
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- so that you can identify whether your subjected to loud noises, and how to reduce that exposure, you need to evaluate your lifestyle
- If you suffer from depression or anxiety, get it taken care of
- Safeguard your ears
If you can determine what’s causing the ringing in your ears, you might be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing exam can help you identify what’s causing your tinnitus and suggest possible treatments. Professionals can help you manage your tinnitus in many ways such as:
- Fitting you for hearing aids made to cancel out the noise
- 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
Professional help can hasten healing and help you sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.