How to Sleep in Spite of The Ringing in Your Ears

Woman who is having trouble sleeping because she has tinnitus.

Are you being kept awake by ringing in your ears? You don’t need to just live with it. If you would like to get a better nights sleep, think about these tricks to tone down this aggravating unrelenting sound.

Moderate to severe tinnitus can really throw a monkey wrench in your sleep cycle. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus might seem less noticeable. But at night, when it’s quiet, tinnitus can seem louder and more stressful.

The good news is, if you would like to fall asleep easier, there are some things you can do.

Five tips for falling asleep with tinnitus are presented below.

1. Don’t Fight The Noise

While this might appear overwhelming, paying attention to the noise actually makes it worse. If you begin to get irritated, your blood pressure rises and this causes tinnitus symptoms to get worse. You will feel worse the more you think about it and your irritation will get worse. You can make the sound quieter by thinking about something else and using the following techniques.

2. Follow a Nighttime Routine

Condition your body to get sleepy at the correct time by developing healthy sleep habits like 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 linked to stress. It also helps to create habits to de-stress before bed.

  • Dimming the lights at least an hour before you go to bed
  • Staying away from drinking alcohol
  • Making your bedroom a little cooler
  • Reading a book in a peaceful room
  • Bathing
  • Listening to soft music or relaxing sounds
  • Doing a short meditation or a deep breathing exercise
  • At least a few hours before bed, avoid eating
  • Concentrating on thoughts that make you happy and calm
  • Doing yoga and stretching

Getting into a predictable schedule before going to bed helps you shift away from the stresses of the day into night and teaches your body to transition into sleep.

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. You might feel that you still have to have 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 improve or even stop it altogether. You can do several things to help:

  • Review your medications with your doctor to see if one may be causing tinnitus symptoms
  • Get help for underlying conditions such as high blood pressure
  • Don’t use earbuds…use headphones instead and keep the volume low
  • Use ear protection
  • In order to determine whether your exposed to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle
  • Go for your yearly examination
  • Get treated for anxiety or depression

You may be able to better deal with it if you can discover what’s causing the ringing.

5. Make an Appointment to See a Hearing Specialist

A professional hearing test can help you discover what’s causing your tinnitus and suggest possible solutions. Professionals can help you control your tinnitus in many ways such as:

  • Scheduling a noise canceling hearing aid fitting
  • Help you manage thought patterns shown to make tinnitus worse by recommending cognitive behavior therapy
  • Enrolling in therapy to train your brain not to hear the tinnitus

Professional help can hasten recovery 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 expert.

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