Tinnitus and Sleep: Strategies for a Restful Night

Tinnitus often becomes more noticeable at night due to the absence of other sounds. The increased volume of the noise can be distracting, making it difficult to fall asleep and stay asleep for hours. Moreover, this can lead to feelings of anxiety about the tinnitus, which can further disrupt your sleep patterns. The lack of sleep can worsen your tinnitus symptoms. So, what strategies will help for a restful night of sleep?

Having a Routine Before Bed

If you’re experiencing tinnitus and having trouble sleeping, establishing a routine before bed can make a big difference. One helpful habit is to limit screen time before bed. The bright light from screens can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Instead, try winding down with activities like reading a book or taking a warm bath. These calming activities can signal to your body that it’s time to relax and prepare for sleep.

Additionally, creating a consistent sleep schedule can help regulate your body’s internal clock and improve your sleep quality. Try to go to bed and wake up at the same time every day, even on weekends. This consistency can help train your body to recognize when it’s time to sleep, making it easier to fall asleep and stay asleep throughout the night. By incorporating these simple habits into your bedtime routine, you may find that your tinnitus symptoms improve and you enjoy more restful nights of sleep.

Sound Therapy

To ease your tinnitus, you can try various methods like using hearing aids with masking features, sound machines or white noise machines. It’s advisable to remove your hearing aids at night and clean them gently. White noise can be especially helpful in covering up the ringing in your ears while you sleep, as this helps your brain focus on the white noise and not the ringing or buzzing you may be hearing. Some even use constant noises like a fan or gentle ambient music playlists over soft speakers during the night.

Try Relaxation Techniques

If tinnitus is keeping you up at night, giving relaxation techniques a try can be really helpful. Things like deep breathing exercises or meditation can work wonders in calming your mind and body, making it easier to fall asleep. Deep breathing involves taking slow, deep breaths, which can help reduce stress and tension. Similarly, meditation focuses your mind and helps you let go of worries, which can be especially beneficial when tinnitus is making it hard to sleep.

Incorporating these relaxation techniques into your bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. You might want to try practicing these techniques in bed or in a comfortable chair before getting into bed.

With the advice from your audiologist and these helpful strategies, you will be able to manage your tinnitus symptoms. If you want to learn more about hearing aids with tinnitus masking features or other strategies, contact an audiologist.