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Woman who is having trouble sleeping because she has tinnitus.

Ringing in your ears keeping you awake? It’s not necessary. Here are a few tips for quieting that irritating, persistent sound so you can get some sleep.

Your sleep cycles can be significantly impacted by moderate to severe tinnitus. During the day, tinnitus is often less evident because you’re distracted by noise and activity. But at night, when there’s less noise, tinnitus can seem louder and more disturbing.

Fortunately, there are several strategies you can use to fall asleep easier.

Below are 5 tips to falling asleep in spite of your tinnitus.

1. Don’t Resist The Noise

While this may appear overwhelming, paying attention to the noise really makes it worse. This is in part because for most people a rise in blood pressure can worsen tinnitus symptoms. So the more frustrated you get thinking about it, the worse you are likely to feel. Paying attention to something else and making use of the techniques below can help make the noise seem softer.

2. Establish a Nighttime Schedule

Formulating good sleep habits like winding down at least 30 minutes before bed, dimming the lights and going to bed at the same time every night helps condition your body to feel sleepy at the right time. This will make it easier to fall asleep when you’re ready.

Stress has also been related to tinnitus. It’s also helpful to build habits to lessen stress before bed.

  • Focusing on thoughts that make you feel happy and calm
  • At least a few hours before you go to bed, avoid eating
  • Stretching or doing yoga
  • Bathing
  • Listening to gentle sounds or relaxing music
  • Dimming the lights at least an hour before you go to bed
  • Making your bedroom a little cooler
  • Reading a book in a quiet room
  • Staying away from alcohol
  • Doing deep breathing or a short meditation

Training your body to transition into sleep by getting into a predictable regimen before bed helps you shift away from the stresses of the day.

3. Watch What You Eat

Artificial sweeteners and alcohol are known triggers for tinnitus. Stay away from certain foods if you find, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You may feel that you still need your morning coffee, but avoid caffeine in the afternoon or evening.

4. The Common Causes of Tinnitus Should be Avoided

Ringing or other noises in your ears can be caused by many things. Dealing with the cause of tinnitus can help it get better or even prevent it altogether. Here are a few things you can do to help:

  • To determine whether one of your medications is causing tinnitus symptoms ask your doctor
  • Get help for underlying conditions like high blood pressure
  • so that you can identify whether your subjected to loud noises, and how to limit that exposure, you have to evaluate your lifestyle
  • If you suffer from depression or anxiety, get it treated
  • Go for your yearly exam
  • Use headphones at a lower volume instead of earbuds
  • Use ear protection

If you can determine what’s causing the ringing in your ears, you may be able to manage it better.

5. Make an Appointment to See a Hearing Specialist

A professional hearing test can help you identify what’s causing your tinnitus and indicate possible solutions. Professionals can help you manage your tinnitus in several ways such as:

  • Fitting you for hearing aids made to cancel out the noise
  • Help you train your brain not to hear tinnitus by signing you up for therapy
  • Suggesting cognitive behavioral therapy to deal with thought patterns shown to make tinnitus worse

To speed up recovery and sleep better at night, seek professional help. To see if you can get some help with your tinnitus, schedule your appointment with a hearing care specialist.