Sleeping with tinnitus is not easy, and if you fail to address it, this condition might lead to disruptive sleep patterns. Dealing with tinnitus at night may drain you physically and emotionally.
A good night’s sleep helps your body and mind to recuperate from all the stress and discomfort. So, don’t let tinnitus disrupt a good rest. Here are some steps you may follow to achieve that.
Unwind before bedtime. Don’t hit the bed expecting to fall asleep instantly after finishing your last-minute work and gobbling down some dinner. Your body needs time to unwind, and going to bed in an agitated state will only increase the buzz in your ears. So, take a walk, listen to music, or read a book to calm your mind before bedtime.
Prepare your bed. This seemingly simple act signals your brain that it is time to relax and let go of all worries. Once your body and mind get this signal, it will be easier to ignore the sound in your ears.
Mask the sound with some other noises like a softly whirring fan or meditation music in the background. This will reduce the intensity of the tinnitus as the different sounds will mask the buzz in your ears, making it easier for you to ignore.
Indulge in some self-care. Use a foot cream or essential oil to massage your scalp. A hot shower can also help. Anything that can help you relax is a good choice at this point. Also, eat a light dinner so as not to feel stuffed and end up tossing all night.
Go to bed on time. Yes, it is vital to go to bed at the same time every day. That’s because your body clock recognizes a pattern. Gradually, it will get used to falling asleep every day at the same time, despite the tinnitus trying to keep you awake.
Always dim the lights before going to bed, but try not to plunge the room into pitch-black darkness. This can be uncomfortable as your senses become more acute, trying to get used to the severe darkness. This could intensify the ringing in the ears rather than diminishing it. A soft and soothing night light can create a dreamier ambiance that will lull your senses.
Check your room temperature and keep it moderate so that it is neither too hot nor too cold. If you live in colder climates, make sure you have enough blankets not to let the intense cold wake you up. Setting the right temperature is crucial to make your body comfortable and prevent you from waking up continuously with the noise in your ears in the middle of the night.
Practice slow breathing. Concentrating on the sound of your breathing will distract from the whirring or ringing noise in your ears. This is almost akin to meditation, and your body acquires a slow and rhythmic pattern, which will help you drift off.
With these simple steps, you can sleep easily with tinnitus at night. Be consistent in practicing them, and with time, you won’t be bothered much by the constant noise anymore. However, it is advisable to get your condition checked by the doctor to rule out any underlying causes that might be aggravating the problem.