Sleep Better with Tinnitus, 4 Solutions
4 Proven Solutions to Sleep Better with Tinnitus
For those who had managed tinnitus in the past, they would agree that it is often associated with sleeping difficulties. Patients would complain about buzzing, roaring, or whooshing. Regardless of the sound type, finding peace and calmness may become challenging.
When this happens, worry, stress, and concerns can materialize. These developments contribute to exasperating health conditions. Additionally, while staying in a quiet space, the high-pitched ringing in ears becomes even louder. This could be while hiking in a forest or trying to sleep at night.
Hence, it is not surprising that many tinnitus patients complain about falling asleep, which results in sleep deprivation. A more unfortunate situation is that the more sleep-deprived you become, the more severe the ringing in ears will become. For this reason, it’s important to find ways to sleep with ringing ears. If you are having such difficulties, find out proven solutions in this article.
Introducing Insomnia and Tinnitus
When you find it hard to sleep at night, it is a sleep order known as insomnia. This could also be characterized by having challenges to return to sleep and waking up during the night.
According to a study conducted in 2018, two-third of tinnitus-affected individuals experienced sleep disorders. High levels of anxiety and stress were reported in the patients. However, the good news is that tinnitus therapy, use of sound generator and counseling helps improve the situation considerably.
Proven Solutions for Ringing in Ears
1- Relaxation techniques
Here is a highly recommended solution to aid tinnitus while trying to sleep. Before bed, consider reading or playing music to relax 20 or 30 minutes in advance. Feel free to do anything that will make you feel relaxed such as guided meditation, guided sleep audios, deep belly breaths, or stretching. This helps to pay little to no attraction to the ringing in ears and promote comfortable sleep.
2- Limit screen time
As a tinnitus patient, ensure that you spend lesser time watching movies or listening to the news on the computer, phone, or TV. Also, it is advisable to dim your bedroom light or cover light sources. Blacking out the window is also a good idea to get good sleep.
3- Sound therapy
Here is another proven method to manage tinnitus symptoms. Sound therapy such as using a fan, white noise machine, or recorded sound of the ocean helps lower the effect of tinnitus. Sound therapy either masks the ringing in your ears or makes you feel calmer.
4- Sound pillow
This method is quite common among military veterans as they often had to deal with bothersome tinnitus. As a user, you simply need to plug your cell phone into the aux cord within the soft pillow. Afterward, you’ll hear calming noise through your pillow that promotes comfortable sleeping. Interestingly, the sound is so quiet that it never bothers a sleeping partner.
Sleep better with Tinnitus: Final note
With the proven solutions discussed herein, you should find sleeping easier despite dealing with tinnitus. Some also use melatonin to fall asleep at night. However, it’s not recommendable in the long term. If the condition persists, you should consult a medical doctor, especially before taking medications. Meanwhile, endeavor to implement the solutions above to improve your sleeping habits. Stay healthy!