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Woman who is having trouble sleeping because she has tinnitus.

Are you being kept awake by ringing in your ears? It’s not necessary. Here are a few tricks for quieting that irritating, constant sound so you can get some sleep.

Moderate to severe tinnitus can definitely throw a monkey wrench in your sleeping habits. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus may seem less noticeable. But at night, when it’s quiet, tinnitus can seem louder and more disturbing.

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. Quit Fighting Against The Noise

Although this might sound impossible, if you focus on it, it becomes worse. If you start to become frustrated, your blood pressure increases and this makes tinnitus symptoms worse. You will feel worse the more you think about it and your frustration will increase. You can make the sound quieter by thinking about something else and using the following techniques.

2. Establish a Nighttime Schedule

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

Tinnitus has also been linked to stress. Creating habits to lessen your stress level before bed can also help, such as:

  • Listening to quiet sounds or relaxing music
  • Reading a book in a peaceful room
  • At least a few hours before bed, avoid eating
  • Stretching or doing yoga
  • Going into a bath
  • Doing deep breathing or a short meditation
  • At least an hour before bed time, dim the lights
  • reduce the heat in your bedroom
  • Concentrating on thoughts that make you relaxed and happy
  • Avoiding drinking alcohol

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

3. Watch What You Eat

Artificial sweeteners and alcohol are known triggers for tinnitus. If you find, after tracking your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a practice to steer clear of them. Caffeine is also a trigger so at least avoid drinking it in the afternoon and at night.

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. Here are a few things you can do to help:

  • Don’t use earbuds…use headphones instead and keep the sound level low
  • so that you can determine whether your exposed to loud noises, and how to limit that exposure, you have to assess your lifestyle
  • Protect your ears
  • Schedule an appointment for your yearly examination
  • If you have anxiety or depression, get it taken care of
  • Review your medications with your doctor to see if one may be causing tinnitus symptoms
  • Get help for inherent conditions like high blood pressure

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 exam can help you determine what’s causing your tinnitus and suggest possible treatments. Professionals can help you handle your tinnitus in several ways such as:

  • Fitting you for hearing aids made to cancel out the noise
  • Help you train your brain to not hear tinnitus by signing you up for therapy
  • Help you deal with thought patterns shown to make tinnitus worse by recommending cognitive behavior therapy

To speed up healing 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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