HEARING TIPS

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 up by ringing in your ears? You don’t have to just live with it. If you would like to sleep better, consider these tips to tone down this aggravating persistent sound.

Your sleep cycles can be dramatically impacted by moderate to severe tinnitus. In the middle of the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more disturbing at night when it’s not as loud.

Fortunately, there are several strategies you can use to get to sleep easier.

Five tricks for falling asleep when you have tinnitus are shown below.

1. Quit Resisting The Noise

Even though this may sound impossible, if you focus on it, it gets worse. If you start to become irritated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more aggravated you become thinking about it, the worse you are probably going to feel. Paying attention to something else and utilizing the strategies below can help make the noise seem softer.

2. Follow a Nighttime Schedule

Formulating healthy sleep habits such as winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time each night helps condition your body to feel sleepy at the correct time. When you’re ready to fall asleep it will be easier.

Tinnitus has also been associated with stress. It’s also helpful to develop habits to de-stress before bed.

  • Stretching or doing yoga
  • Staying away from alcohol
  • Sitting in a quiet room and reading a book
  • Turn down the heat in your bedroom
  • Doing a short meditation or a deep breathing exercise
  • Listening to gentle sounds or soft music
  • At least an hour before going to bed, dim the lights
  • Focusing on thoughts that make you calm and happy
  • Going into a bath
  • At least a few hours before you go to bed, avoid eating

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

3. Watch What You Eat

Artificial sweeteners and alcohol are known triggers for tinnitus. Avoid certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You may feel like 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 a few things you can do to help:

  • Get treated for depression or anxiety
  • Safeguard your ears
  • Don’t use earbuds…use headphones instead and keep the sound level low
  • Go over your medications with your doctor to see if one may be causing tinnitus symptoms
  • Get help for inherent conditions such as high blood pressure
  • Schedule an appointment for your yearly examination
  • Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)

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

5. Get Examined by a Hearing Care Specialist

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

  • Suggesting cognitive behavioral treatment to deal with thought patterns revealed to make tinnitus worse
  • Fitting you for hearing aids designed to cancel out the noise
  • Enrolling in treatment to train your brain to not hear the tinnitus

To speed up healing and sleep better at night, seek professional help. To find out if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.

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