Tinnitus is the presence of ringing, buzzing or other sounds when no actual sound is present. It can be particularly bothersome at night when no other sounds are occurring. For those struggling to fall asleep or stay asleep due to tinnitus, finding effective strategies to manage this condition can be helpful for peace of mind and quality sleep. Here are some tips to help manage tinnitus at night and improve your sleep quality.
Create a Relaxing Sleep Environment
Roughly 10% of the U.S. population has experienced tinnitus lasting five or more minutes in the past year. Tinnitus can be exacerbated by anxiety, medications, loud noises or the lack of sound, among other triggers. Lack of sound sometimes causes those experiencing tinnitus to focus in on the tinnitus sounds. At night, while it’s quiet, this could be bothersome. The following tips could help with managing those symptoms.
Sound Masking
A helpful way to manage tinnitus at night is through sound masking. This involves using background noise to drown out the internal sounds caused by tinnitus. Consider using a white noise machine, fan or a specially designed tinnitus masking device. Apps and online platforms offer various sounds, such as rain, ocean waves or soft music, which can help you fall asleep more easily by providing a steady, external sound that masks the internal noise.
Comfortable Sleep Setting
Creating a comfortable and calming sleep environment can also help. Ensure your bedroom is cool, dark and quiet. Use blackout curtains to block any external light, and invest in a good mattress and pillows that provide adequate support. Removing electronic devices that emit light and noise can further enhance your sleep environment. A comfortable setting can make it easier to relax and reduce the perception of tinnitus. It may also be helpful to establish a consistent bedtime routine.
Mindfulness, Meditation and Exercise
Mindfulness and meditation techniques can be particularly helpful in managing tinnitus at night. Practices such as deep breathing, progressive muscle relaxation and guided imagery can help calm your mind and reduce the stress and anxiety that often accompany tinnitus. Regular practice of these techniques can train your brain to focus less on the tinnitus sounds and more on the process of falling asleep. Frequent exercise, such as walks or runs in Tower Grove Park, can also tire you out, easing the ability to fall asleep.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is another effective approach to managing tinnitus. CBT helps you change the negative thoughts and behaviors associated with tinnitus. This can help promote a more positive attitude towards sleep and reduce the distress caused by the symptoms. Working with a trained therapist, you can develop coping strategies and mental exercises that make it easier to manage tinnitus symptoms and improve sleep quality.
Managing tinnitus at night may require the combination of a few methods for symptom relief. If you experience difficulty sleeping due to your tinnitus symptoms, see a doctor. The team at Center for Hearing & Speech can help you create a management plan that works for you.
To learn more, contact Center for Hearing & Speech to schedule an appointment today.
