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Woman who is having trouble sleeping because she has tinnitus.

Are you being kept awake by ringing in your ears? You don’t have to just live with it. Here are some tricks for quieting that irritating, persistent noise so you can get some sleep.

Your sleep habits can be drastically impacted by moderate to severe tinnitus. During the day, tinnitus is often less noticeable because you’re preoccupied with noise and activity. But during the night, when there’s less noise, tinnitus can get louder and more stressful.

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

Five tricks for falling asleep with tinnitus are presented below.

1. Quit Resisting The Noise

Though this may sound difficult, if you focus on it, it becomes worse. If you start to get irritated, your blood pressure rises and this causes tinnitus symptoms to get worse. So the more frustrated you become dwelling on 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. Follow a Nighttime Schedule

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

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

  • At least one hour before bed time, dim the lights
  • Staying away from drinking alcohol
  • Focusing on thoughts that make you feel happy and calm
  • Going into a bath
  • Listening to quiet sounds or soft music
  • At least a few hours before you go to bed, steer clear of eating
  • Sitting in a quiet room and reading a book
  • Turn down the temperature in your bedroom
  • Doing deep breathing or a short meditation
  • Stretching or doing yoga

Getting into a predictable routine before bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.

3. Watch What You Eat

Artificial sweeteners and alcohol are known triggers for tinnitus. Avoid certain foods if you discover, after monitoring your diet and symptoms, that they trigger or worsen your tinnitus. You may feel that you still have to have 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 get better or even stop it altogether. Here are a few things you can do to help:

  • If you have anxiety or depression, get it treated
  • Use headphones at a lower volume instead of earbuds
  • Get help for underlying conditions like high blood pressure
  • Evaluate your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
  • Use ear protection
  • To find out if one of your medications is causing tinnitus symptoms check with your doctor
  • Schedule an appointment for your yearly exam

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

5. Make an Appointment to See a Hearing Specialist

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

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

Expert help can hasten healing and help you sleep better at night. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.