How to Sleep in Spite of The Ringing in Your Ears
Ringing in your ears stopping you from sleeping? It’s not necessary. Here are some guidelines for quieting that irritating, constant noise so you can sleep better.
Your sleep cycles can be dramatically affected by moderate to severe tinnitus. In the middle of the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s not as loud.
The good news is, if you would like to fall asleep easier, there are some techniques you can use.
Five tricks for falling asleep when you have tinnitus are shown below.
1. Don’t Fight The Noise
While this may seem overwhelming, focusing on the noise really makes it worse. This is partly because for many people higher blood pressure can worsen tinnitus symptoms. You will feel worse the more you think about it and your aggravation will increase. You can make the sound quieter by thinking about something else and utilizing the following techniques.
2. Follow a Nighttime Schedule
Condition your body to feel sleepy at the correct time by developing healthy sleep habits like dimming the lights, winding down at least a 30 minutes before bed, and going to bed at the same time each night. This will make it less difficult to fall asleep when you’re ready.
Stress has also been associated with tinnitus. Establishing habits to lower your stress level before bed can also be helpful, such as:
- Dimming the lights at least one hour before you go to bed
- Stretching or doing yoga
- Listening to gentle sounds or soft music
- Turn down the heat in your bedroom
- Reading a book in a peaceful room
- Avoiding eating a few hours before you go to bed
- Doing a quick meditation or deep breathing
- Focusing on thoughts that make you relaxed and happy
- Staying away from drinking alcohol
Getting into a predictable routine before bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.
3. Pay Attention to What You Eat
There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you discover, after monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a habit to avoid them. Caffeine is also a trigger so at least avoid having any in the afternoon and evening.
4. Avoid Common Causes of Tinnitus
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 a few things you can do to help:
- Get help for underlying conditions like high blood pressure
- Assess your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
- Schedule an appointment for your annual examination
- Use headphones at a lower volume instead of earbuds
- If you suffer from anxiety or depression, get it treated
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
- Use ear protection
You might be able to better deal with it if you can determine what’s causing the ringing.
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:
- Scheduling a noise canceling hearing aid fitting
- Help you train your brain not to hear tinnitus by enrolling you in therapy
- Suggesting cognitive behavioral therapy to deal with thought patterns revealed to make tinnitus worse
Professional help can hasten recovery 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.