Feeling foggy and overtired can have a massive impact on your day. Between noisy neighbors and persistent tinnitus symptoms, it can sometimes feel like the world is conspiring against a good night’s rest.
Tinnitus is the presence of a ringing or buzzing in the ears that cannot be heard from the outside. Affecting approximately 10% of the U.S. adult population, tinnitus can significantly impact all parts of your life, including your sleep.
A study on the effects of tinnitus on sleep quality found that tinnitus patients self-reported their sleep quality as poor. The study concluded that a positive correlation between tinnitus and insomnia could be drawn.
If the internal ringing of tinnitus is causing you a frustrating and sleepless experience of tossing and turning all night, consider trying one or more common methods of managing tinnitus and promoting better sleep.
Sound Masking
Sound masking is one of the most common tools to manage tinnitus symptoms. During the day, hearing aids are a great sound masking option. The small devices amplify external sounds or play white noise to distract the brain from the internal ringing. While hearing aids are an effective option, they should not be worn at night. When you cannot wear your hearing aids, a sound machine is an excellent option.
Pick up a white noise machine to play sound while you’re trying to fall asleep. The white noise will give your brain something else to pay attention to and help prevent tinnitus from causing sleeplessness.
Relaxation Techniques
Stress is a common trigger for tinnitus. Finding ways to relax before bed can help prevent stress from introducing the internal ringing to your nighttime routine. A couple of ideas for relaxation include:
- Take in a meditation or yoga class at Sunny Isle Yoga to help relax you throughout your day and into the night.
- Enjoy a cup of warm chamomile tea.
- Read your favorite book for half an hour before bed.
- Put away screens for at least an hour before bed.
Therapy
Cognitive behavioral therapy or acceptance therapy are great options to improve your life with tinnitus. Rather than distracting your brain or preventing tinnitus from occurring, these therapies focus on changing your reaction to the ringing. Instead of letting the internal ringing cause stress or frustration, successful therapy will allow you to accept it without an adverse emotional reaction. When you reduce the stress surrounding tinnitus, you may promote easier sleep.
By using sound masking, relaxation techniques and therapy to manage your tinnitus, you can carve the way to a better night’s rest. To learn more about managing your tinnitus, contact Advantage ENT & Audiology today to make an appointment with one of our specialists.