You Have Ringing in Your Ears But You Can Still Sleep
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 quiet this aggravating unrelenting noise.
Moderate to severe tinnitus can really cause a problem with your sleep cycle. During the day, tinnitus can be less evident because you’re distracted by noise and activity. But during the night, when it’s quiet, 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. Stop Resisting The Noise
While this may seem difficult to impossible, focusing on the noise actually makes it worse. This is to some extent because for most people a rise in blood pressure can worsen tinnitus symptoms. So the more irritated you become dwelling on it, the worse you are likely to feel. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.
2. Establish a Nighttime Routine
Formulating good 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 be sleepy at the correct time. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been associated with stress. It’s also helpful to develop habits to de-stress before bed.
- Avoiding eating a few hours before going to bed
- Doing yoga and stretching
- Sitting in a quiet room and reading a book
- Listening to quiet sounds or soft music
- Doing a short meditation or deep breathing
- Avoiding alcohol
- Concentrating on thoughts that make you happy and calm
- At least one hour before going to bed, dim the lights
- Going into a bath
- Turn down the heat in your bedroom
Getting into a predictable routine before bed helps you shift from the stresses of the day into night and trains your body to transition into sleep.
3. Pay Attention to What You Eat
There are known triggers to tinnitus like alcohol and artificial sweeteners. If you discover, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to avoid them. You might feel that you still have to have 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. Dealing with the cause of tinnitus can help it get better or even prevent it altogether. You can do a few things to help:
- Safeguard your ears
- Use headphones at a lower volume instead of earbuds
- Get help for inherent conditions such as high blood pressure
- so that you can identify whether your subjected to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle
- Schedule an appointment for your annual checkup
- Get treated for depression or anxiety
- Go over your medications with your doctor to see if one may be causing tinnitus symptoms
You might be able to better manage it if you can determine what’s causing the ringing.
5. Get Examined by a Hearing Care Specialist
A professional hearing exam can help you discover what’s causing your tinnitus and indicate possible solutions. 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 signing you up for therapy
- Help you manage thought patterns revealed to make tinnitus worse by recommending cognitive behavior treatment
To speed up recovery and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.