Woman who is having trouble sleeping because she has tinnitus.

Is the ringing in your ears keeping you awake? It’s not necessary. If you want to get a better nights sleep, consider these tips to tone down this irritating unrelenting sound.

Your sleep cycles can be dramatically impacted by moderate to severe tinnitus. During the day, tinnitus is often less noticeable because you’re preoccupied with noise and activity. But at night, when it’s quiet, tinnitus can get louder and more stressful.

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

Below are 5 techniques to falling asleep in spite of your tinnitus.

1. Don’t Resist The Noise

While this might seem difficult to impossible, focusing on the noise actually makes it worse. If you start 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 frustration will get worse. Focusing on something else and utilizing the techniques below can help make the noise seem quieter.

2. Follow a Nighttime Schedule

Condition your body to get sleepy at the correct time by creating good sleep habits such as dimming the lights, winding down at least a 30 minutes before bed, and going to bed at the same time every night. This will make it easier to fall asleep when you’re ready.

Tinnitus has also been linked to stress. It also helps to build habits to de-stress before bed.

  • Concentrating on thoughts that make you feel happy and calm
  • At least a few hours before you go to bed, avoid eating
  • Making your bedroom slightly cooler
  • Listening to gentle sounds or relaxing music
  • Taking a bath
  • Dimming the lights at least an hour before bedtime
  • Sitting in a quiet room and reading a book
  • Doing yoga and stretching
  • Doing a short meditation or deep breathing
  • Staying away from alcohol

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. Steer clear of certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. Caffeine is also a trigger so at least avoid having any in the afternoon and evening.

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:

  • Protect your ears
  • Get treatment for anxiety or depression
  • In order to determine whether your subjected to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle
  • To determine whether one of your medications is causing tinnitus symptoms consult your doctor
  • Use headphones at a lower volume instead of earbuds
  • Go for your yearly examination
  • Get help for inherent conditions like high blood pressure

You might 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 exam can help you identify what’s causing your tinnitus and suggest possible treatments. Professionals can help you handle your tinnitus in many ways such as:

  • Help you deal with thought patterns revealed to make tinnitus worse by suggesting cognitive behavior treatment
  • Scheduling a noise canceling hearing aid fitting
  • Help you train your brain to not hear tinnitus by signing you up for therapy

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.

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