Many things can prevent you from falling asleep, including stress or too much caffeine. If tinnitus is what’s keeping you from getting a good night’s rest, consider trying a few of these tips.
What is Tinnitus?
Tinnitus is often described as a ringing in the ears. However, some people experience it as a hissing, buzzing, roaring, clicking or other noise as well. It’s quite common, with the Hearing Health Foundation reporting that 16 million people seek medical attention for tinnitus annually.
Some people have mild symptoms that don’t last long or interfere with their lives in any serious way. However, many more have chronic symptoms that impact their daily lives, including their sleep.
Ways To Get Better Sleep if You Have Tinnitus
- Try sound masking. The ringing from tinnitus can seem even more intrusive at night when it’s quiet, and there’s nothing else to hear. Using white noise to help mask the sound of your tinnitus can help tune it out and make it easier to sleep. You can use a fan, white noise machine or even download an app on your phone.
- Have a relaxing evening routine. Tinnitus can raise levels of stress and anxiety. If it interferes with your sleep, you may feel tense every time you rest your head on your pillow as you brace for another sleepless night. To combat this, develop a relaxing evening routine. This may mean taking a warm shower or bath, practicing meditation or breathing exercises before bed or making yourself a cup of herbal tea you got from Tea and Chi on 14th Avenue. Also, don’t forget to put down the screens an hour before bedtime!
- Keep your bedroom dark and cool. Making your bedroom as comfortable as possible increases your chances of falling asleep. Consider getting blackout curtains or a sleep mask to eliminate distracting light. Also, set your thermostat to between 60–68 degrees, if possible, as this is the ideal temperature range for sleep.
- Visit a specialist to help manage your tinnitus. While there is no universal cure for tinnitus, seeing a specialist can help. They may be able to find the condition causing your tinnitus, which can help with treatment options. Even if no cause can be found, there are several effective methods to manage your tinnitus and minimize the effects it has on your life, such as acoustic therapy, tinnitus retraining therapy, or hearing aids if your tinnitus is related to hearing loss.
For more information or to schedule an appointment for a tinnitus evaluation, call Aaron's Hearing Aid & Audiology Center today.