Woman who is having trouble sleeping because she has tinnitus.

Are you being kept awake by ringing in your ears? It’s not necessary. Here are a few guidelines for quieting that irritating, persistent noise so you can get some sleep.

Moderate to severe tinnitus can really cause a problem with your sleeping habits. During the daytime, tinnitus is often less evident because you’re preoccupied with noise and activity. But during the night, when there’s less noise, tinnitus can get louder and more disturbing.

The good news is, if you want to have an easier time falling asleep, there are some things you can do.

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

1. Don’t Resist The Noise

While this may appear overwhelming, paying attention to the noise actually makes it worse. If you begin to get irritated, your blood pressure goes up and this causes tinnitus symptoms to get worse. So the more aggravated you become thinking about it, the worse you are likely to feel. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.

2. Follow a Nighttime Schedule

Condition your body to get sleepy at the right time by creating good sleep habits such as dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time every night. When you’re ready to fall asleep it will be easier.

Stress has also been associated with tinnitus. Creating habits to lessen your stress level before bed can also help, like:

  • Turn down the temperature in your bedroom
  • Taking a bath
  • Doing a short meditation or deep breathing
  • Listening to quiet sounds or soft music
  • Stretching or doing yoga
  • Dimming the lights at least an hour before bedtime
  • Avoiding drinking alcohol
  • Concentrating on thoughts that make you relaxed and happy
  • Reading a book in a quiet room
  • Stay away from eating a few hours before going to bed

Training your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.

3. Watch What You Eat

Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you discover, after monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a habit to steer clear of them. You might feel like you still need your morning coffee, but avoid caffeine in the afternoon or 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 improve or even stop it altogether. You can do several things to help:

  • Protect your ears
  • Use headphones at a lower volume instead of earbuds
  • Get help for inherent conditions such as high blood pressure
  • Get treated for depression or anxiety
  • To determine whether one of your medications is triggering tinnitus symptoms check with your doctor
  • Go for your annual examination
  • so that you can determine whether your subjected to loud noises, and how to limit that exposure, you have to assess your lifestyle

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 find possible solutions as well as identify what might be causing your tinnitus. Professionals can help you control your tinnitus in many ways such as:

  • Help you handle thought patterns shown to make tinnitus worse by recommending cognitive behavior treatment
  • Help you train your brain to not hear tinnitus by signing you up for therapy
  • Fitting you for hearing aids designed to cancel out the noise

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