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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 have to just live with it. If you want to get a better nights sleep, think about these tips to quiet this aggravating persistent sound.

Moderate to severe tinnitus can really throw a monkey wrench in your sleep cycle. In the middle of the day, you’re distracted by noise and activity so your tinnitus may seem less noticeable. But during the night, when there’s less noise, tinnitus can seem louder and more stressful.

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

Five tips for falling asleep when you have tinnitus are presented below.

1. Stop Fighting Against The Noise

While this may appear difficult to impossible, focusing on the noise actually makes it worse. This is partly because for most people a rise in blood pressure can make tinnitus symptoms worse. So the more aggravated you get dwelling on it, the worse you are probably going to feel. You can make the sound fade away a little by thinking about something else and employing the following techniques.

2. Follow a Nighttime Schedule

Formulating healthy sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the right time. When you’re ready to fall asleep it will be easier.

Tinnitus has also been related to stress. It also helps to develop habits to lessen stress before bed.

  • Avoiding drinking alcohol
  • Focusing on thoughts that make you happy and calm
  • Dimming the lights at least an hour before bedtime
  • Turn down the heat in your bedroom
  • Taking a bath
  • At least a few hours before you go to bed, avoid eating
  • Reading a book in a peaceful room
  • Stretching or doing yoga
  • Listening to soft music or relaxing sounds
  • Doing a short meditation or a deep breathing exercise

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

Artificial sweeteners and alcohol are well-known triggers for tinnitus. 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. You may feel that you still need your morning coffee, but avoid caffeine in the afternoon or at nights.

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. You can do several things to help:

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

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

5. Get Examined by a Hearing Care Specialist

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

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

Expert help can hasten healing and assist you to sleep better at night. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.