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Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears stopping you from sleeping? You don’t need to just live with it. If you would like to sleep better, think about these tricks to tone down this annoying persistent sound.

Your sleep cycles can be dramatically impacted by moderate to severe tinnitus. During the daytime, tinnitus is often less obvious because you’re distracted by noise and activity. But tinnitus can seem louder and more disturbing at night when it’s quiet.

The good news is, if you would like to fall asleep easier, there are some techniques you can use.

Five tricks for falling asleep with tinnitus are presented below.

1. Don’t Fight The Noise

While this may seem difficult to impossible, paying attention to the noise really makes it worse. This is to some extent because for many people higher blood pressure can worsen tinnitus symptoms. So the more irritated you get thinking about 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

Formulating good sleep habits like winding down at least a half hour before bed, dimming the lights and going to bed at the same time each night helps condition your body to feel sleepy at the right time. When you’re ready to fall asleep it will be less difficult.

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

  • Focusing on thoughts that make you relaxed and happy
  • Going into a bath
  • Avoiding eating a few hours before you go to bed
  • Staying away from alcohol
  • Turn down the heat in your bedroom
  • Reading a book in a quiet room
  • Dimming the lights at least one hour before bedtime
  • Listening to gentle sounds or soft music
  • Stretching or doing yoga
  • Doing a quick meditation or a deep breathing exercise

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

3. Watch What You Eat

There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you find, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to steer clear of them. Caffeine is also a trigger so at least avoid having any 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. Addressing the cause can help avoid tinnitus or make it better. You can do several things to help:

  • If you have anxiety or depression, get it treated
  • Get help for inherent conditions like high blood pressure
  • Don’t use earbuds…use headphones instead and keep the sound level low
  • Evaluate your lifestyle to identify whether you’re subjected to loud noises (and how to limit exposure)
  • Go over your medications with your doctor to see if one may be causing tinnitus symptoms
  • Use ear protection
  • Make an appointment for your yearly examination

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

5. Get Examined by a Hearing Care Specialist

A professional hearing test can help you find possible solutions as well as identify what may be causing your tinnitus. There are many ways hearing professionals can help you manage your tinnitus including:

  • Scheduling a noise canceling hearing aid fitting
  • Recommending cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
  • Enrolling in therapy to train your brain to not hear the tinnitus

To speed up recovery 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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