Tinnitus can be annoying, distracting and debilitating, and this is especially true when you’re trying to go to sleep. The persistent sound becomes more noticeable at night, and, worse still, some people who do manage to drift off may be woken by their tinnitus. Find some relief and get the sleep you need with these tips.
Sound Masking
Sound masking is the technique of using an ambient, soothing sound to cover up the sound of tinnitus. This doesn’t necessarily mean that you need something loud to drown out the sound; a soft, relaxing sound puts your racing mind at ease and lets the tinnitus fade into the background. There are many possibilities for sound masking: playing quiet music, using a white noise machine or even turning on a fan can all work as sound masking.
Perhaps you’re already trying a sound masking technique, and you don’t feel it’s working. In that case, try switching it up. Change to a different noise, or try using headphones (designed for sleep) to add variety.
Maintain a Regular Sleep Schedule
Sleep consistency can make a difference in how your mind reacts to bedtime. Try to go to bed at the same time every night, and set an alarm so you wake up at the same time every morning—yes, even on weekend mornings! Once your mind is accustomed to the regular schedule, it will become easier to fall asleep on time, and you’ll enjoy deeper, more restorative sleep once you nod off.
Relaxation Routine Before Bed
Stress is known to make tinnitus worse, so incorporating some relaxing habits into your bedtime routine may help quiet the ringing in your ears. Stretch, meditate, journal, read or do other relaxing activities to signal to your body and mind that it’s time to quiet down and de-stress.
Additionally, avoid screens, like your phone or television, for an hour leading up to when you go to bed. Blue light from these screens can upset your circadian rhythm and exacerbate sleep issues.
Keep a Notebook by Your Bed
A mind hard at work will have a hard time falling asleep. If your anxious mind is overloaded with thoughts, unburden it by writing everything down in a notebook by your bed. Our brains are task-driven, so if there’s a thought in your brain that you haven’t acted on, your brain will stay on until the thought is completed. Writing the thought down tricks your mind into thinking the task is complete, and will therefore relax. Since tinnitus and anxiety often create a positive feedback loop, this can help quiet tinnitus long enough for you to doze off.
Try Again Later
If you’ve tried everything and tinnitus is still keeping you up, don’t just stay in your bed and toss and turn. Staying in this state can heighten anxiety and frustration, and it never works like you hope it will. Instead, try a soft reset: no matter what time it is, get up, have a very light snack and sit in a different room, like the living room. Get comfortable and read a book or listen to music for a short while. Once you start to feel sleepy again, go back to your room and get in bed.
Seek Help
Seeing an audiologist or other hearing health specialist can help immensely with tinnitus, and they can provide guidance on falling asleep and other tinnitus management techniques. Contact Gary D. Schwartzberg, Au.D., Doctor of Audiology today to schedule a consultation and get help with your tinnitus.