Getting a good night’s sleep is essential to your overall health and well-being. If tinnitus is keeping you up tonight, try some of these tips to help you fall asleep.
What is Tinnitus, and How Can It Affect Sleep? 
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. According to the Hearing Health Foundation, 16 million people seek medical attention for tinnitus annually.
While some people have acute symptoms that resolve themselves in a matter of days, others deal with chronic tinnitus that interferes with their daily life, including their sleep.
The ringing in your ears can become louder and more distracting at night because of the lack of other sounds, keeping you up for hours. You may also start to develop anxiety about your tinnitus interfering with sleep, which can make it even harder to get rest. On top of that, a lack of sleep can actually increase your tinnitus symptoms, turning the whole ordeal into a vicious cycle.
Thankfully, there are steps you can take to minimize your symptoms and find relief.
Use Sound Masking Techniques
Attempting to mask the sound of tinnitus can help to drown out the distracting noise and make it easier to sleep. You can use a fan, white noise machine or even download an app on your phone. You could even look into sleep headphones. Experiment to find what noise works best.
Create a Relaxing Bedtime Routine
Having a regular bedtime routine that helps to relax you can get your body ready for sleep and can help your tinnitus feel less intrusive. What works will vary from one individual to another. Some things you can do before bed include:
- Listening to relaxing music or ambient sounds
- Practicing breathing exercises or meditation
- Doing progressive muscle relaxation exercises
- Reading a calming book
- Drinking a cup of herbal tea
- Taking a warm shower
- Limit screentime
- Purchase some calming books from Katy Budget Books to read before bed
Find Your Tinnitus Triggers
Tinnitus can be exacerbated by many factors, and figuring out what yours are can be helpful. Things like too much caffeine, eating foods high in sodium or consuming too much alcohol and sugar can all worsen your tinnitus and compromise your sleep.
Visit a Hearing Specialist
If you’re struggling with tinnitus symptoms, a hearing specialist can help manage your symptoms. Possible treatment options include:
- Acoustic therapy
- Tinnitus retraining therapy
- Hearing aids
- Steroid injections
- Counseling
- Relaxation methods
For more information or to schedule an appointment with one of our specialists, call Today’s Hearing today.