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. Here are some guidelines for quieting that aggravating, persistent sound so you can get some sleep.
Your sleep cycles can be significantly affected by moderate to severe tinnitus. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus may seem less noticeable. But during the night, when there’s less noise, tinnitus can seem louder and more disturbing.
Luckily, there are several techniques you can use to get to sleep easier.
Five tips for falling asleep when you have tinnitus are shown below.
1. Stop Fighting Against The Noise
Even though this may sound impossible, if you focus on it, it becomes worse. If you begin to become frustrated, your blood pressure goes up and this causes tinnitus symptoms to get worse. You will feel worse the more you think about it and your aggravation will get worse. Focusing on something else and utilizing the techniques below can help make the noise seem softer.
2. Establish a Nighttime Routine
Establishing good sleep habits like 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 right time. This will make it easier to fall asleep when you’re ready.
Stress has also been linked to tinnitus. Creating habits to lower your stress level before bed can also be helpful, like:
- Sitting in a quiet room and reading a book
- Avoiding eating a few hours before going to bed
- Focusing on thoughts that make you calm and happy
- Making your bedroom a little cooler
- Listening to quiet sounds or soft music
- Staying away from alcohol
- Doing a short meditation or deep breathing
- At least an hour before bed time, dim the lights
- Doing yoga and stretching
Teaching your body to transition into sleep by getting into a predictable regimen 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. If you find, after monitoring your diet and symptoms, that specific 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 can help prevent tinnitus or make it better. You can do several things to help:
- To find out if one of your medications is triggering tinnitus symptoms consult your doctor
- Use headphones at a lower volume instead of earbuds
- If you have inherent conditions such as high blood pressure, get help for it
- Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
- Safeguard your ears
- If you have anxiety or depression, get it treated
- Schedule an appointment for your yearly exam
You might be able to better deal with it if you can identify what’s causing the ringing.
5. Make an Appointment to See a Hearing Specialist
A professional hearing exam can help you identify what’s causing your tinnitus and suggest possible solutions. Professionals can help you control your tinnitus in several ways such as:
- Scheduling a noise canceling hearing aid fitting
- Enrolling in treatment to train your brain not to hear the tinnitus
- Help you deal with thought patterns shown to make tinnitus worse by suggesting cognitive behavior therapy
Professional help can hasten recovery and help you sleep better at night. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.