Trying to sleep with tinnitus can feel like an impossible task, almost as if your brain is actively trying to keep you awake. While those nights are frustrating, there are a few ways you can quiet the noise enough to fall and stay asleep.
Use Sound to Drown Out Sound
Silence can make tinnitus feel louder. That’s where sound machines come in. They create a low, consistent background noise that can help mask the ringing.
Here are a few options:
- Noise machines. Noise machines offer rain, ocean waves, wind or white noise to mask the ringing.
- Apps. Plenty of smartphone apps let you customize sounds to your liking without requiring a separate device. These apps drain your phone battery faster, so plug it in before bed.
- A fan. A fan mimics white noise while also cooling down your room.
Relaxation Techniques
When you’re stressed, tinnitus can feel more intense. Learning to relax before bed is an essential part of tinnitus management. Try a few of the following tips:
- Deep breathing. Slow, controlled breathing reduces stress and signals your body to wind down.
- Progressive muscle relaxation. Tensing and relaxing each muscle group while lying in bed helps ease full-body tension.
- Guided meditations or bedtime yoga. These can help redirect focus from the ringing in your ears to something more calming.
- Hot tea. Calming teas like chamomile or peppermint are popular options for inducing sleepiness. For more restful nights, grab a few bags of bedtime teas from Southern Virginia Tea Company.
Relaxation techniques aren’t only about eliminating the ringing. They’re also about reducing how much it bothers you.
Don’t Overlook Hearing Care
Not everyone with tinnitus has hearing loss, but many do, and treating that hearing loss can sometimes reduce the severity of tinnitus. If you have tinnitus, schedule a hearing test. We can determine your degree of hearing loss, if any, and find the appropriate treatment path, most commonly hearing aids.
Why Does Tinnitus Management Matter?
Skipping quality sleep night after night can lead to fatigue, irritability, low productivity and emotional distress. Over time, it wears down your ability to cope with tinnitus and life in general.
Trying these strategies isn’t just about comfort. It’s about protecting your mental and physical health. Contact Hampton Roads ENT ~ Allergy for your tinnitus or hearing consultation.