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Woman who is having trouble sleeping because she has tinnitus.

Is the ringing in your ears keeping you awake? You don’t have to just live with it. If you want to sleep better, consider these tips to tone down this irritating persistent sound.

Your sleep habits can be significantly affected by moderate to severe tinnitus. During the daytime, tinnitus is often less evident because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.

Fortunately, there are a variety of strategies you can use to get to sleep more easily.

Below are 5 techniques to falling asleep in spite of your tinnitus.

1. Don’t Resist The Noise

While this might appear difficult to impossible, focusing on the noise actually makes it worse. This is in part because for most people a rise in blood pressure can worsen tinnitus symptoms. So the more frustrated you get dwelling on it, the worse you are probably going to feel. You can make the sound quieter by thinking about something else and utilizing the following techniques.

2. Follow a Nighttime Routine

Establishing good sleep habits like winding down at least a half hour before bed, dimming the lights and going to bed at the same time each night helps condition your body to be sleepy at the right time. 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.

  • Avoiding drinking alcohol
  • Reading a book in a peaceful room
  • Focusing on thoughts that make you calm and happy
  • Avoiding eating a few hours before you go to bed
  • Dimming the lights at least an hour before you go to bed
  • Doing yoga and stretching
  • Listening to mellow music or relaxing sounds
  • reduce the heat in your bedroom
  • Doing deep breathing or a quick meditation
  • Going into a bath

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

3. Watch What You Eat

There are known triggers to tinnitus such as alcohol and artificial sweeteners. Steer clear of certain foods if you discover, after monitoring your diet and symptoms, that they trigger or worsen your tinnitus. 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 of tinnitus can help it get better or even stop it altogether. Here are a few things you can do to help:

  • Don’t use earbuds…use headphones instead and keep the sound level low
  • To find out if one of your medications is triggering tinnitus symptoms ask your doctor
  • Schedule an appointment for your annual checkup
  • Get treatment for depression or anxiety
  • Safeguard your ears
  • If you have underlying conditions like high blood pressure, get help for it
  • so that you can determine whether your subjected to loud noises, and how to reduce that exposure, you have to evaluate your lifestyle

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

5. Get Examined by a Hearing Care Specialist

A professional hearing examination can help you find potential solutions as well as identify what might be causing your tinnitus. Professionals can help you take care of your tinnitus in many ways such as:

  • Enrolling in treatment to train your brain not to hear the tinnitus
  • Recommending cognitive behavioral treatment to deal with thought patterns revealed to make tinnitus worse
  • Scheduling a noise canceling hearing aid fitting

To speed up recovery and sleep better at night, seek professional help. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.