Tinnitus, otherwise known as “ringing in the ears”, can be a major disruptive force in one’s life. Tinnitus the sensation of sound in your ears, when there is no outside source present. This sound usually manifests itself in the form of a high-pitched ringing, but it also may be in the form of roaring, buzzing, hissing, or pulsating sounds (which usually match with the heartbeat). This ringing can be bothersome and annoying at the minimum, and downright unbearable at the worst.
For some tinnitus sufferers, the ringing sound will come and go throughout the day, while others are dealing with the sound 24 hours a day, 7 days a week, without a respite at any point. It can be absolutely exhausting on a mental and psychological level, and can take a toll on personal relationships, or work performance as it becomes difficult to focus on anything other than the ringing.
Tinnitus can also have physical effects, causing the quality of sleep to diminish greatly. In fact, many customers on our Help Line report that they can ‘survive the day’ with the background noises of the day helping to drown out the ringing in their ears, but that trying to sleep is a difficult task. When trying to go to bed, many turn off radios and televisions, and turn off lights. With nothing else to focus on, tinnitus can be at its absolute worst at night. We’ve compiled some tips to help deal with tinnitus at night.
- Take a deep breath.
- Try yoga or meditation before bed. Tinnitus can be made worse by stress, so deep breaths and yoga or meditation may help you to relax and wind down before retiring for the night.
- Try to sleep with a soft sound on. For some, this may be a specialized machine that plays sounds of the ocean or rainforest. For others, try the radio. If you have a smartphone, the musical options are essentially unlimited. Some find podcasts (spoken word) help to relax the mind and body.
- Stay in bed for 15-20 minutes. If you’ve been in bed for 15-20 minutes and being kept up by your tinnitus, then get up and do something else. Change positions; try sitting on the couch instead or doing a different activity. Try reading a book until you become tired, at which point, simply head back to bed.
- Avoid technological stimulation for 30 minutes before bed. Many technological devices are backlit, which may cause trouble sleeping. Such devices include televisions, smartphones, computers, and more. It’s been shown that the “glow” from electronics delays the release of the sleep-inducing hormone, melatonin.
We hope that you can implement these tips into your life, and improve your sleep despite tinnitus. If you’re struggling with tinnitus and ringing in the ears, Ring Relief may be able to help. We’ve compiled a few more tips for a better night’s sleep that are universal – consider those tips as well. Until next time, stay healthy naturally!