Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears stopping you from sleeping? It’s not necessary. If you want to get a better nights sleep, consider these tips to quiet this irritating unrelenting sound.

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 might seem less noticeable. But at night, when it’s quiet, tinnitus can seem louder and more stressful.

Fortunately, there are a variety of techniques you can use to get to sleep easier.

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

1. Stop Resisting The Noise

While this may seem overwhelming, paying attention to the noise really makes it worse. If you start to get aggravated, your blood pressure rises and this causes tinnitus symptoms to get worse. You will feel worse the more you think about it and your irritation will get worse. Focusing on something else and utilizing the strategies below can help make the noise seem softer.

2. Establish a Nighttime Routine

Condition your body to get sleepy at the correct time by developing healthy sleep habits such as dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time every night. When you’re ready to fall asleep it will be easier.

Tinnitus has also been associated with stress. Creating habits to lower your stress level before you go to bed can also help, such as:

  • Doing a short meditation or deep breathing
  • Reading a book in a quiet room
  • Listening to soft music or gentle sounds
  • Stay away from eating a few hours before you go to bed
  • Staying away from drinking alcohol
  • Bathing
  • reduce the temperature in your bedroom
  • At least an hour before going to bed, dim the lights
  • Concentrating on thoughts that make you happy and relaxed
  • Stretching or doing yoga

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

3. Pay Attention to What You Eat

There are known triggers to tinnitus like alcohol and artificial sweeteners. Steer clear of certain foods if you discover, after monitoring 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. Avoid Common Causes of Tinnitus

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

  • Get treated for anxiety or depression
  • Evaluate your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
  • If you have underlying conditions like high blood pressure, get help for it
  • Safeguard your ears
  • Schedule an appointment for your annual examination
  • Review your medications with your doctor to see if one may be causing tinnitus symptoms
  • Use headphones at a lower volume instead of earbuds

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

5. Get Examined by a Hearing Care Specialist

A professional hearing test can help you determine what’s causing your tinnitus and indicate possible treatments. There are many ways hearing professionals can help you manage your tinnitus including:

  • Help you train your brain not to hear tinnitus by enrolling you in therapy
  • Fitting you for hearing aids designed to cancel out the noise
  • Help you handle thought patterns shown to make tinnitus worse by suggesting cognitive behavior treatment

Expert help can hasten healing and assist you to sleep better at night. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.

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