Woman who is having trouble sleeping because she has tinnitus.

Are you being kept awake by ringing in your ears? It’s not necessary. If you would like to get a better nights sleep, think about these tricks to tone down this aggravating unrelenting sound.

Moderate to severe tinnitus can really cause a problem with your sleep cycle. During the day, tinnitus is often less obvious because you’re distracted by noise and activity. But during the night, when it’s quiet, tinnitus can get louder and more disturbing.

Luckily, there are several strategies you can use to get to sleep more easily.

Five tricks for falling asleep with tinnitus are shown below.

1. Quit Fighting Against The Noise

Even though this may sound difficult, if you pay attention to it, it gets worse. If you begin to get aggravated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more irritated you get thinking about it, the worse you are likely to feel. Focusing on something else and using the techniques below can help make the noise seem quieter.

2. Establish a Nighttime Routine

Condition your body to feel sleepy at the right time by developing healthy sleep habits such as dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time each night. This will make it easier to fall asleep when you’re ready.

Stress has also been connected to tinnitus. Developing habits to lessen your stress level before you go to bed can also help, like:

  • Doing deep breathing or a short meditation
  • At least an hour before bed time, dim the lights
  • Stretching or doing yoga
  • Sitting in a quiet room and reading a book
  • At least a few hours before bed, steer clear of eating
  • Bathing
  • Staying away from alcohol
  • reduce the heat in your bedroom
  • Listening to soft music or gentle sounds
  • Focusing on thoughts that make you feel happy and calm

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. Watch 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. Caffeine is also a trigger so at least avoid having any 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. Addressing the cause can help prevent tinnitus or make it better. Here are a few things you can do to help:

  • Go over your medications with your doctor to see if one may be causing tinnitus symptoms
  • Evaluate your lifestyle to determine whether you’re exposed to loud noises (and how to limit exposure)
  • Don’t use earbuds…use headphones instead and keep the sound level low
  • Go for your annual checkup
  • Get help for underlying conditions like high blood pressure
  • If you suffer from depression or anxiety, get it taken care of
  • Use ear protection

If you can determine 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 discover what’s causing your tinnitus and indicate possible solutions. There are many ways hearing professionals can help you control your tinnitus including:

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

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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