Sleeping Strategies While Having Tinnitus

Tinnitus, the perception of ringing in the ears, can significantly disrupt sleep quality. This persistent auditory phenomenon disturbs the nervous system’s ability to promote feelings of drowsiness, leading to frustration and daytime fatigue.

Fortunately, you can implement several effective strategies to improve sleep hygiene and achieve restorative sleep for people with tinnitus.

How Does Tinnitus Affect Sleep?

The constant ringing associated with tinnitus disrupts the body’s natural sleep cycle. This auditory stimulation keeps the nervous system on high alert, making it difficult to transition into a state conducive to sleep.

Additionally, sleep deprivation itself has been shown to worsen tinnitus symptoms, creating a vicious cycle that can be challenging to break. It also causes mental health issues that can be difficult to cope with.

The Canadian Health Measures Survey (CHMS) unveiled that 7% of Canadians with tinnitus encountered difficulties in sleeping, concentration, and mood regulation. This data was consistent with individuals having bothersome tinnitus symptoms, at 15–20%.

How to Sleep with Tinnitus

The noise you hear in one or both ears can make it challenging to fall asleep, ultimately developing sleep disorders. Consider an ear clinic Toronto visit to get personalized advice and treatment options. Professional guidance can help address the underlying cause and provide tailored solutions.

If earwax buildup contributed to your tinnitus, consider ear cleaning in Toronto as part of your regular healthcare routine.

However, note that ear cleaning alone is unlikely to prevent tinnitus symptoms. A proper tinnitus clinic Toronto consultation can provide effective solutions, relaxation techniques, and strategies for better sleep.

Here are some helpful tips your ear care specialist may provide.

1. Use a better sound masking strategy.

This technique involves introducing external sounds to mask the tinnitus perception. A white noise machine, nature sounds, soft music, or even a gentle fan can provide a constant background noise that effectively masks tinnitus, helping you fall asleep faster.

2. Write down all of your thoughts.

Stress and anxiety can significantly make your tinnitus worse, hindering sleep. A simple yet effective technique to manage these pre-sleep worries involves writing them down. Offloading these anxieties onto paper before bed can clear the mind, promote relaxation, and prepare the body for sleep.

3. Go to bed and wake up at the same time every day.

The human body thrives on consistency. Establishing a regular sleep schedule, with consistent wake-up and bedtime routines, even on weekends, can significantly improve sleep quality. This consistency helps regulate the body’s natural sleep-wake cycle, promoting a smoother transition into sleep at night.

4. Structure a relaxing evening routine.

Create a calming pre-sleep ritual that signals to your body it’s time to wind down. This could include taking a hot bath with Epsom salts, practicing gentle yoga or meditation, listening to relaxing music, or reading a book. Avoid stimulating activities and limit screen time close to bedtime. Engage in activities that promote feelings of calmness and prepare your mind and body for sleep.

5. Be smarter with your screens.

The blue light emitted by electronic devices like smartphones and laptops can disrupt sleep patterns by suppressing the production of melatonin, a hormone essential for sleep regulation. To optimize sleep hygiene, avoid watching TV and power down electronic devices at least an hour before bedtime. Opt for relaxing pre-sleep activities such as reading a physical book or taking a warm bath.

6. Make your bedroom pitch black.

Invest in blackout curtains or a sleep mask to block out any ambient light. Even a small amount of light emitted from cable boxes can disrupt sleep; consider covering the light source with electrical tape for a simple solution.

7. Replace night lights.

While a soft night light might seem comforting, the light can actually suppress melatonin production and disrupt sleep. Opt for darkness instead, or consider a red-light bulb that has minimal impact on melatonin levels.

8. Turn down the thermostat.

A hot and stuffy bedroom environment can significantly disrupt sleep. Maintaining a cool and comfortable bedroom temperature throughout the night is essential for promoting sleep quality.

9. Reduce caffeine intake.

Caffeine is a well-known stimulant that can interfere with sleep. To optimize sleep hygiene, limit caffeine intake throughout the day, particularly in the hours leading up to bedtime.

10. Don’t just toss and turn.

If you never seem to feel sleepy, avoid lying in bed awake for extended periods. After 20 minutes of unsuccessful sleep attempts, get out of bed! Engage in activities like deep breathing exercises or light stretches. Munching on a light snack can also make it easier to fall asleep. Once feeling tired, return to bed and attempt to sleep again.

Find A Specialist

People with tinnitus struggling with sleep must consult a healthcare professional. An audiologist can explore the underlying causes of tinnitus, recommend personalized treatment options such as tinnitus retraining therapy, and provide valuable guidance on managing tinnitus for improved sleep and overall well-being. They can also recommend the best sleeping position to help you get a good sleep.

Effectively managing tinnitus and achieving quality sleep often requires a multi-faceted approach. Experiment with these strategies, identify what works best for you, and finally conquer those restless nights, allowing you to wake up refreshed and ready to take on the day.