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Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears keeping you awake? You don’t need to just live with it. Here are some tricks for quieting that annoying, persistent sound so you can get some sleep.

Your sleep cycles can be significantly impacted by moderate to severe tinnitus. During the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But during the night, when there’s less noise, tinnitus can seem louder and more stressful.

Fortunately, there are a few strategies you can use to fall asleep more easily.

Five tricks for falling asleep when you have tinnitus are shown below.

1. Stop Resisting The Noise

While this might seem overwhelming, paying attention to the noise really makes it worse. If you begin to get aggravated, your blood pressure rises and this makes tinnitus symptoms worse. You will feel worse the more you think about it and your frustration will get worse. You can make the sound fade away a little by thinking about something else and employing the following techniques.

2. Follow a Nighttime Schedule

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 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 associated with tinnitus. Developing habits to lessen your stress level before bed can also be helpful, like:

  • Reading a book in a quiet room
  • Doing deep breathing or a quick meditation
  • Avoiding eating a few hours before going to bed
  • Listening to soft music or relaxing sounds
  • Focusing on thoughts that make you happy and calm
  • At least one hour before bed time, dim the lights
  • Avoiding drinking alcohol
  • reduce the temperature in your bedroom
  • Taking a bath
  • Stretching or doing yoga

Getting into a predictable schedule before bed helps you shift away from the stresses of the day into night and teaches 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 discover, 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 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 can help avoid tinnitus or make it better. You can do several things to help:

  • To find out if one of your medications is triggering tinnitus symptoms ask your doctor
  • Use headphones at a lower volume instead of earbuds
  • so that you can identify whether your exposed to loud noises, and how to limit that exposure, you need to assess your lifestyle
  • Protect your ears
  • Schedule an appointment for your annual exam
  • Get help for underlying conditions such as high blood pressure
  • Get treatment for anxiety or depression

If you can identify 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 identify what’s causing your tinnitus and suggest possible treatments. Professionals can help you control your tinnitus in many ways such as:

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

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