{"id":1986,"date":"2024-07-26T17:08:13","date_gmt":"2024-07-26T21:08:13","guid":{"rendered":"https:\/\/schwartzberghearing.com\/?p=1986"},"modified":"2024-07-26T17:08:41","modified_gmt":"2024-07-26T21:08:41","slug":"how-to-manage-tinnitus-at-night","status":"publish","type":"post","link":"https:\/\/schwartzberghearing.com\/how-to-manage-tinnitus-at-night\/","title":{"rendered":"How to Manage Tinnitus at Night"},"content":{"rendered":"\n

Tinnitus, ringing or buzzing in the ears without an external sound source, can be particularly disruptive at night when everything is quiet. For the approximately 10% of Americans who experience tinnitus lasting five minutes or more,<\/a> falling and staying asleep can be challenging. Here are some effective strategies to manage tinnitus and enhance your sleep quality.<\/p>\n\n\n\n

Use Sound Masking<\/h2>\n\n\n
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<\/strong>Sound masking can be an effective way to manage tinnitus<\/a> at night by introducing background noise. This technique involves using devices such as white noise machines, fans, or tinnitus-specific masking devices. Playing soothing sounds like rain, ocean waves, or gentle music can provide a consistent external noise that helps divert attention away from the tinnitus and promotes better sleep.<\/p>\n\n\n\n


Optimize Your Bedroom<\/h2>\n\n\n\n

Creating a restful sleeping environment is a crucial first step in managing tinnitus symptoms at night. Ensure your bedroom is dark, cool and quiet. Invest in blackout curtains to block external light, and choose a comfortable mattress with supportive pillows. Removing electronic devices that emit light and noise will also contribute to a more relaxing atmosphere, making it easier to fall asleep despite tinnitus.<\/p>\n\n\n\n

Mindfulness and Meditation<\/h2>\n\n\n\n

Mindfulness and meditation techniques can be particularly beneficial for managing tinnitus-related sleep disturbances. Practices such as deep breathing, progressive muscle relaxation and guided imagery can calm the mind and alleviate the stress and anxiety often linked with tinnitus. Regular practice of these techniques can help shift your focus away from the tinnitus and towards relaxation, aiding in falling asleep more easily.<\/p>\n\n\n\n

Regular Exercise<\/h2>\n\n\n\n

Incorporating physical activity into your routine can also help manage tinnitus and improve sleep quality. Engaging in regular exercise, such as walking or running through Kanonen Park, can tire your body and facilitate better sleep. Exercise enhances overall health and may improve your ability to cope with tinnitus. For instance, a peaceful evening walk can help relax your mind and body before bedtime.<\/p>\n\n\n\n

Cognitive Behavioral Therapy<\/h2>\n\n\n\n

Cognitive Behavioral Therapy (CBT) is a proven method for managing the negative thoughts and behaviors associated with tinnitus. Working with a therapist, you can develop strategies to alter your perception and reaction to tinnitus. This therapy is particularly useful if tinnitus significantly impacts your quality of life, helping to improve overall tinnitus management and sleep quality.<\/p>\n\n\n\n

If tinnitus continues to interfere with your sleep despite these strategies, it\u2019s important to consult your doctor. Persistent sleep disturbances can impact your overall health and well-being.<\/p>\n\n\n\n

To learn more or to schedule an appointment, contact Gary D. Schwartzberg, Au.D., Doctor of Audiology today. <\/p>\n\n\n\n