You have been tossing and turning for the past hour, but that annoying buzzing in your ears refuses to stop! This is a normal night for those dealing with tinnitus. Thankfully, there are steps you can take to ensure that you get a restful night’s sleep despite having tinnitus.
Tinnitus can disrupt your day’s routine due to the constant buzzing or ringing sound within the ears. It may distract you from your work or the task at hand, and may rob you of sleep at night. A few simple measures can help you get some sleep while dealing effectively with your tinnitus.
People with tinnitus often try to ignore their symptoms, which may actually be counterintuitive. Once you accept your tinnitus and take away the power it has over you, things may actually become a lot easier to deal with. By accepting your tinnitus, you no longer need to constantly focus on the noises and the resulting annoyance and can instead focus on other important things. Over time, your body will be able to tune out the noise and help you ease into a restful sleep.
Going to bed at night can be difficult even without tinnitus, if you have no set routine. Make sure you create a set bedtime routine involving rituals that prepare your body and mind for sleep. This involves giving yourself at least 30 minutes to wind down before going to bed. Begin by dimming the lights, brushing your teeth and hair, and switching off all electronic items. Once your body makes the connection with this routine and sleep, your mind will follow suit and let you drift off to sleep.
Add some restful rituals before going to bed each night. This can include some relaxation exercises, deep breathing exercises, meditation, and other practices that encourage a restful, relaxed state. You can take a hot bath, switch on some soothing music or nature sounds and make sure your room is comfortable. Make sure you are not feeling too hot or too cold, and do not eat or drink anything at least one to two hours before bedtime.
Be mindful of what you consume throughout the day since it can affect your ability to sleep at night. Too much caffeine after evening hours can keep you awake at night and even worsen your tinnitus. The same is the case with alcohol and cigarette smoking. Too much fried or fatty food can make you feel bloated and too uncomfortable to sleep. Keep your dinner light but filling so that you do not feel hungry late at night while getting all the nutrients you need. Avoid artificial sweeteners and sugary snacks late at night since this can also trigger tinnitus.
Stress is a major factor that triggers tinnitus and disrupts sleep in general. This can be eliminated seeking cognitive behavioral therapy from a qualified mental health professional. Learn effective ways to deal with your stress so that you can go to bed with a fresh and relaxed mind. This can help you sleep better and ensure you feel refreshed the next day. Getting enough restful sleep can also help alleviate your tinnitus.