5 Tips To Improve Your Sleep With Tinnitus

Tinnitus is a symptom of another condition. This could include an ear injury or age-related hearing loss. The symptoms you’ll experience include hearing phantom sounds. Ringing or buzzing sounds are most common. Although it doesn’t signify something serious, tinnitus can be annoying. The most significant issue is sleep issues. We recommend the following five tips to improve your sleep with tinnitus.

1. Regulate Your Bedtime

Did you know that going to bed and waking up at different times each day can cause you to feel like you have jet lag? Sleep consistency is important for proper sleep. Establish a relaxation pattern to help wind down. Turn off the TV and other stimulating devices. Take a warm bath or read a book instead. Then go to bed and set your alarm at the same time each day.

2. Turn Off Backlit Screens

During daylight hours, sunlight helps your body release daytime hormones. At night, a hormone called melatonin takes over to induce sleep. We know this cycle as the circadian rhythm. The blue light spectrum is in most devices with screens. They can interfere with the production of melatonin. You’ll get a better night’s sleep if you stop using devices with screens before bed. We recommend you stop using these devices at least 90 minutes before bedtime.

3. Sleep In A Cooler And Darker Room

A cooler, pitch-black bedroom makes it easier to fall asleep and stay asleep. Cut down on any light sources regardless of if you have hearing loss. Cover lights on alarm clocks and other sources with easily-removed black electrical tape. Another option is using a sleep mask. Set your thermostat for between 60 and 68 degrees. Studies show that’s the temperature range for optimal sleep.

4. Use A Sound Masking Strategy

Another strategy is to play background noise. Soft music at a volume under that of your tinnitus can help. This may help you to ignore the ringing and buzzing. Your sound strategy doesn’t have to include music. For some, white noise like a running desk fan or a nature soundtrack may be less distracting.

5. Don’t Toss And Turn

Have you been unsuccessful at falling asleep or can’t fall asleep? Tossing and turning almost never works. Instead, get up and have a small snack. Digestion requires energy that can help tire you. Get cozy in another room and read a book. Avoid the blue light that can come from an ebook. Go back to bed when you feel sleepy and try again.

Finally, don’t give up. No matter what anyone else has told you, there is help available. Our specialists can offer many hearing care strategies. We want to help you get rid of tinnitus sounds as background noise. Call us at Chicago Beltone today!