Tips to Help You Sleep With Tinnitus

There are few things in life more frustrating than being awake when you want to be asleep. It has been proven ten times over that a lack of sleep can lead to multiple adverse health effects, including a decreased attention span and a tendency to miss important information.

But, for people with tinnitus, falling asleep can often be a daily struggle. When you live with tinnitus, the sound you hear often never stops, and sleep can quickly become a major everyday problem.

A combination of the noise you hear and the anxiety of hearing it or not falling asleep can often harm your overall well-being. Luckily, there are ways for those with tinnitus to find ways to fall asleep. We have highlighted a few of these ways in this article, getting your back on track towards a healthy sleep schedule.

Find a Way to Mask the Sound

Sound masking is the easiest-to-implement sleep improvement strategy for tinnitus sufferers. More people play background noise (usually at a level just under the volume of their tinnitus) to lower the perceived volume of the sound and help you ignore your tinnitus so you can get to sleep.

Unfortunately, not everyone is able to mask the volume of their tinnitus. However, even when you can’t drown the noise out completely, this method can still be helpful because masking creates a wall of sound that blocks out noises that usually might wake you. This method prevents you from waking up in complete silence, which is a problem that plagues many sufferers of tinnitus.

You don’t just have to use white noise here – any sound you find relaxing should work. Ambient music, nature sounds, desk fans, and other common sounds are all excellent options.

Record Your Thoughts

One common reason that many people struggle to fall asleep is that they can’t stop thinking. The endless chatter we often experience is usually the result of trying to think about too many things simultaneously. When you add tinnitus into the mix, the intrusive thoughts and anxiety usually will make the problem worse.

One method that we have found hel[ful is to record all of your thoughts before you go to bed. Whether this is writing them down, recording them on a voice recorder, or typing them into your computer, we have found that this method eases tension and stress for most.

In addition to writing down the random thoughts bouncing around your head, it can also be helpful to write down any negative thoughts or expressions you’re feeling as a result of tinnitus.

Find a Sleep Schedule

This strategy is crucial for those looking to sleep more consistently. For this one, simply try and go to sleep and wake up at around the same time every day. This is about getting your body used to falling asleep at a specific time every night.

When you go to bed and wake up at different times each day, it may create a physiological state similar to jet lag, which can prevent you from getting the deep restorative sleep you need.

Find Something Relaxing to Do at Night

One of the most helpful things you can do to fall asleep faster is to establish a relaxing routine before going to sleep.

The key here is to avoid playing with your phone or getting on your computer, which can often make it very difficult to get to sleep. It is essential to create a routine that promotes relaxation and calm to help deal with the stress and anxiety of tinnitus.

Some good examples of this are taking a hot bath, stretching, or meditation. Mentally, you can read a book, employ breathing techniques, or spend some time with your favorite pet.

Whatever relaxation techniques you choose, just be consistent and follow the same routine each night. Pretty soon, your brain will start to associate the practice with falling asleep, and you’ll find yourself feeling tired before you even get in bed.

Darken Your Bedroom

A pitch-black bedroom can make it much easier to fall asleep and stay asleep longer in the morning. Many bedrooms have too much ambient light coming from various sources, such as night lights, cable boxes, streetlights outside, and inadequate curtain coverage, all of which can disrupt the quality of your sleep.

You want to make your bedroom as close to pitch-black as you possibly can. An easy option to accomplish this is to purchase a sleep mask. You can also replace your curtains with blackout curtains, which are available at most department stores, instead.

Stop Drinking Caffeine Later in the Day

Caffeine is a common tinnitus trigger for many sufferers. Even if this isn’t true for you, it can make falling asleep difficult if taken in the afternoon or evening. Caffeine also degrades the quality of your sleep.

If your tinnitus is bothering you, it might be a good idea to cut out caffeine entirely. Caffeine stimulates the nervous system, which can exacerbate tinnitus. With bothersome tinnitus, your nervous system is already in a state of over-agitation, and caffeine can escalate stress and anxiety levels.

Also, seeing a sleep specialist can be helpful to rule out other problems, such as sleep apnea, which is common in people with hearing loss.

Improving the quality of your sleep is an essential first step toward relief, but it’s only one step on a much longer journey. There are many things you can do to improve your daily living with tinnitus.

There are many treatments and coping strategies, and lasting relief is entirely possible through sound therapy and a mental process called habituation.

But for now, give these strategies a try. A single good night’s sleep can significantly improve your mental health.