Woman who is having trouble sleeping because she has tinnitus.

Is the ringing in your ears stopping you from sleeping? You don’t need to just live with it. Here are some tips for quieting that annoying, constant noise so you can sleep better.

Moderate to severe tinnitus can definitely cause a problem with your sleep cycle. During 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 get louder and more disturbing.

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

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

1. Stop Fighting Against The Noise

Even though this might sound difficult, if you pay attention to it, it becomes worse. This is partly because for most people higher blood pressure can make tinnitus symptoms worse. So the more aggravated you become dwelling on it, the worse you are likely to feel. You can make the sound quieter by thinking about something else and employing the following techniques.

2. Follow a Nighttime Routine

Condition your body to get sleepy at the right time by creating healthy 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 much easier to fall asleep when you’re ready.

Stress has also been related to tinnitus. It also helps to build habits to lessen stress before bed.

  • Making your bedroom slightly cooler
  • Avoiding alcohol
  • Reading a book in a peaceful room
  • Avoiding eating a few hours before going to bed
  • Doing deep breathing or a quick meditation
  • Doing yoga and stretching
  • Going into a bath
  • Listening to quiet sounds or soft music
  • Dimming the lights at least an hour before you go to bed
  • Focusing on thoughts that make you calm and happy

Getting into a predictable routine before bed helps you shift 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 tracking your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a habit to stay away from them. You might feel like you still need your morning coffee, but avoid caffeine in the afternoon or at nights.

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 get better or even prevent it altogether. Here are several things you can do to help:

  • To determine whether one of your medications is causing tinnitus symptoms consult your doctor
  • Use ear protection
  • Evaluate your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
  • Get treatment for depression or anxiety
  • If you have underlying conditions like high blood pressure, get help for it
  • Use headphones at a lower volume instead of earbuds
  • Go for your annual exam

If you can identify what’s causing the ringing in your ears, you might be able to deal with it better.

5. Make an Appointment to See a Hearing Specialist

A professional hearing exam can help you identify what’s causing your tinnitus and indicate possible solutions. There are several ways hearing professionals can help you control your tinnitus including:

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

To speed up healing and sleep better at night, seek professional help. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.

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