Woman who is having trouble sleeping because she has tinnitus.

Is the ringing in your ears keeping you awake? It’s not necessary. If you want to sleep better, consider these tips to quiet this aggravating unrelenting noise.

Moderate to severe tinnitus can definitely throw a monkey wrench in your sleeping habits. During the day, you’re distracted by noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more stressful at night when it’s not as loud.

The good news is, if you want to have an easier time falling asleep, there are some things you can do.

Below are 5 techniques to falling asleep despite your tinnitus.

1. Don’t Fight The Noise

Although this might sound impossible, if you focus on it, it gets worse. If you start to become aggravated, your blood pressure rises and this causes tinnitus symptoms to get worse. So the more frustrated you get dwelling on it, the worse you are probably going to feel. Focusing on something else and utilizing the techniques below can help make the noise seem softer.

2. Follow a Nighttime Schedule

Establishing healthy sleep habits such as 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 be sleepy at the correct time. This will make it less difficult to fall asleep when you’re ready.

Stress has also been connected to tinnitus. Developing habits to lower your stress level before you go to bed can also help, like:

  • Focusing on thoughts that make you feel happy and calm
  • Listening to mellow music or relaxing sounds
  • At least an hour before going to bed, dim the lights
  • Staying away from drinking alcohol
  • Making your bedroom a little cooler
  • Reading a book in a peaceful room
  • Doing yoga and stretching
  • Doing a short meditation or deep breathing
  • Taking a bath
  • Stay away from eating a few hours before you go to bed

Getting into a predictable schedule before going to bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.

3. Watch What You Eat

There are known triggers to tinnitus like alcohol and artificial sweeteners. Steer clear of certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You might feel that you still need your morning coffee, but avoid caffeine in the afternoon or at nights.

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 can help avoid tinnitus or make it better. Here are a few things you can do to help:

  • Assess your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
  • If you suffer from depression or anxiety, get it treated
  • Protect your ears
  • Go for your yearly checkup
  • To find out if one of your medications is causing tinnitus symptoms ask your doctor
  • If you have inherent conditions like high blood pressure, get help for it
  • Use headphones at a lower volume instead of earbuds

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

5. Get Examined by a Hearing Care Specialist

A professional hearing examination can help you find possible solutions as well as identify what might be causing your tinnitus. There are many ways hearing professionals can help you take care of your tinnitus including:

  • Help you deal with thought patterns shown to make tinnitus worse by recommending cognitive behavior treatment
  • Scheduling a noise canceling hearing aid fitting
  • Enrolling in therapy to train your brain not to hear the tinnitus

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