Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears keeping you awake? You don’t have to just live with it. If you would like to get a better nights sleep, think about these tips to quiet this irritating unrelenting noise.

Moderate to severe tinnitus can really throw a monkey wrench in your sleeping habits. During the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But during the night, when it’s quiet, tinnitus can get louder and more disturbing.

Fortunately, there are a few strategies you can use to get to sleep more easily.

Five tricks for falling asleep with tinnitus are presented below.

1. Don’t Resist The Noise

While this might seem overwhelming, paying attention to 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 dwell on it and your frustration will get worse. Focusing on something else and using the techniques below can help make the noise seem quieter.

2. Establish a Nighttime Routine

Establishing good sleep habits such as winding down at least a half hour before bed, dimming the lights and going to bed at the same time every night helps condition your body to be sleepy at the correct time. This will make it much easier to fall asleep when you’re ready.

Tinnitus has also been related to stress. It’s also helpful to build habits to lessen stress before bed.

  • Doing deep breathing or a short meditation
  • Dimming the lights at least one hour before bedtime
  • reduce the temperature in your bedroom
  • Listening to soft music or relaxing sounds
  • Reading a book in a quiet room
  • Focusing on thoughts that make you calm and happy
  • Avoiding eating a few hours before you go to bed
  • Going into a bath
  • Avoiding alcohol
  • Stretching or doing yoga

Teaching your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.

3. Pay Attention to What You Eat

Artificial sweeteners and alcohol are well-known triggers for tinnitus. Avoid certain foods if you find, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You may feel like 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 of tinnitus can help it improve or even stop it altogether. Here are several things you can do to help:

  • Get treatment for anxiety or depression
  • To determine whether one of your medications is causing tinnitus symptoms ask your doctor
  • Safeguard your ears
  • so that you can identify whether your exposed to loud noises, and how to limit that exposure, you have to assess your lifestyle
  • Don’t use earbuds…use headphones instead and keep the sound level low
  • Schedule an appointment for your yearly checkup
  • If you have inherent conditions like high blood pressure, get help for it

You might be able to better deal with it if you can identify 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 suggest possible treatments. Professionals can help you handle your tinnitus in many ways such as:

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

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

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