You Have Ringing in Your Ears But You Can Still Sleep
Are you being kept up by ringing in your ears? It’s not necessary. If you want to get a better nights sleep, consider these guidelines to tone down this annoying persistent noise.
Moderate to severe tinnitus can really throw a monkey wrench in your sleeping habits. During the day, tinnitus can be less obvious because you’re distracted by noise and activity. But tinnitus can seem louder and more disturbing at night when it’s quiet.
The good news is, if you would like to fall asleep easier, there are some things you can do.
Below are 5 tips to falling asleep in spite of your tinnitus.
1. Don’t Fight The Noise
Though this might sound difficult, if you pay attention to it, it becomes worse. If you begin to get irritated, your blood pressure increases and this makes tinnitus symptoms worse. You will feel worse the more you think about it and your aggravation will get worse. Paying attention to something else and using the strategies below can help make the noise seem quieter.
2. Establish a Nighttime Schedule
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 feel sleepy at the correct time. When you’re ready to fall asleep it will be easier.
Tinnitus has also been linked to stress. It also helps to create habits to de-stress before bed.
- Doing a short meditation or a deep breathing exercise
- Reading a book in a peaceful room
- Listening to soft music or gentle sounds
- Making your bedroom slightly cooler
- At least an hour before going to bed, dim the lights
- At least a few hours before you go to bed, avoid eating
- Stretching or doing yoga
- Taking a bath
- Focusing on thoughts that make you happy and calm
- Staying away from drinking alcohol
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
There are known triggers to tinnitus like alcohol and artificial sweeteners. If you discover, after tracking your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a practice to stay away from 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 can help avoid tinnitus or make it better. You can do several things to help:
- To find out if one of your medications is causing tinnitus symptoms consult your doctor
- Get treated for anxiety or depression
- so that you can determine whether your subjected to loud noises, and how to limit that exposure, you need to assess your lifestyle
- Make an appointment for your yearly exam
- Get help for underlying conditions such as high blood pressure
- Safeguard your ears
- Don’t use earbuds…use headphones instead and keep the sound level low
If you can determine what’s causing the ringing in your ears, you may be able to manage it better.
5. Make an Appointment to See a Hearing Specialist
A professional hearing test can help you identify what’s causing your tinnitus and suggest possible treatments. Professionals can help you control 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 made to cancel out the noise
- Help you train your brain to not hear tinnitus by enrolling you in therapy
Expert help can hasten healing and help you sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care expert.