Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears keeping you awake? It’s not necessary. Here are a few guidelines for quieting that irritating, persistent sound so you can get some sleep.

Moderate to severe tinnitus can really cause a problem with your sleep cycle. During the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s quiet.

Fortunately, there are a few techniques you can use to fall asleep easier.

Below are 5 techniques to falling asleep despite your tinnitus.

1. Don’t Fight The Noise

Although this might sound difficult, if you focus on it, it gets worse. This is to some extent because for most people higher blood pressure can make tinnitus symptoms worse. You will feel worse the more you think about it and your irritation will increase. You can make the sound quieter by thinking about something else and employing the following techniques.

2. Follow a Nighttime Schedule

Condition your body to feel sleepy at the right time by developing good sleep habits like dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time every night. This will make it easier to fall asleep when you’re ready.

Stress has also been connected to tinnitus. It’s also helpful to develop habits to lessen stress before bed.

  • Staying away from drinking alcohol
  • Listening to gentle sounds or soft music
  • Concentrating on thoughts that make you happy and calm
  • Doing yoga and stretching
  • Dimming the lights at least one hour before bedtime
  • reduce the temperature in your bedroom
  • Reading a book in a quiet room
  • Stay away from eating a few hours before going to bed
  • Doing deep breathing or a short meditation
  • Bathing

Getting into a predictable routine before bed helps you shift away 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 need your morning coffee, but avoid caffeine in the afternoon or 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 can help avoid tinnitus or make it better. You can do a few things to help:

  • In order to determine whether your exposed to loud noises, and how to limit that exposure, you need to assess your lifestyle
  • Don’t use earbuds…use headphones instead and keep the volume low
  • To find out if one of your medications is triggering tinnitus symptoms check with your doctor
  • Get help for underlying conditions such as high blood pressure
  • Make an appointment for your annual checkup
  • If you suffer from anxiety or depression, get it taken care of
  • Use ear protection

If you can discover what’s causing the ringing in your ears, you may be able to manage it better.

5. Get Examined by a Hearing Care Specialist

A professional hearing examination can help you find possible solutions as well as identify what might be causing your tinnitus. Professionals can help you handle your tinnitus in many ways such as:

  • Scheduling a noise canceling hearing aid fitting
  • Help you train your brain to not hear tinnitus by enrolling you in therapy
  • Suggesting cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse

To speed up recovery and sleep better at night, seek professional help. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.

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