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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 tips for quieting that irritating, constant noise so you can sleep better.

Moderate to severe tinnitus can definitely cause a problem with your sleep cycle. During the day, tinnitus is often less obvious because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.

The good news is, if you want to have an easier time falling asleep, there are some techniques you can use.

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

1. Don’t Resist The Noise

While this might appear overwhelming, focusing on the noise really makes it worse. This is partly because for most people higher blood pressure can worsen tinnitus symptoms. You will feel worse the more you think about it and your frustration will get worse. Paying attention to something else and using the strategies below can help make the noise seem softer.

2. Follow a Nighttime Schedule

Condition your body to get sleepy at the correct time by developing good sleep habits like dimming the lights, winding down at least a 30 minutes before you go to bed, and going to bed at the same time every night. When you’re ready to fall asleep it will be easier.

Stress has also been associated with tinnitus. It also helps to develop habits to lessen stress before bed.

  • Staying away from drinking alcohol
  • Reading a book in a quiet room
  • Listening to gentle sounds or relaxing music
  • Dimming the lights at least one hour before bedtime
  • Doing deep breathing or a quick meditation
  • At least a few hours before you go to bed, avoid eating
  • Going into a bath
  • Stretching or doing yoga
  • Concentrating on thoughts that make you feel happy and relaxed
  • Making your bedroom a little cooler

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

Artificial sweeteners and alcohol are known triggers for tinnitus. If you discover, after monitoring your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a practice to stay away from them. Caffeine is also a trigger so at least avoid drinking it in the afternoon and at night.

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 of tinnitus can help it improve or even prevent it altogether. Here are several things you can do to help:

  • Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
  • Get treatment for anxiety or depression
  • Go for your annual checkup
  • To determine whether one of your medications is causing tinnitus symptoms consult your doctor
  • Safeguard your ears
  • Don’t use earbuds…use headphones instead and keep the volume low
  • If you have inherent conditions such as high blood pressure, get help for it

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

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. Professionals can help you control your tinnitus in several ways such as:

  • Fitting you for hearing aids made to cancel out the noise
  • Recommending cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse
  • Enrolling in treatment to train your brain to not hear the tinnitus

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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