Tinnitus can make sleep impossible. Some find it difficult to go to sleep while others wake up to noise others around them can’t hear. To get a good night’s rest seems impossible and you may wonder if you’ll ever get one again. The good news is there are many strategies proven to be helpful for people with Tinnitus. Here are a few strategies to consider when seeking ways to get a full night’s rest without interruptions.
Establish a relaxation routine
A relaxation routine encourages the body to calm down and prepare for rest. How you do the routine is up to you. People may choose to avoid stimulation from their mobile devices and the television a half-hour to an hour before bed. Others may drink calming tea, exercise, soak in the tub, or listen to soft music. The idea is to calm your body to make it easier to sleep which may encourage the body to rest longer.
Wake up and go to bed at the same time daily
Our bodies have a biological clock that helps us function every day. The biological clock known as circadian rhythm plays a big role in how the body obtains what it needs from food to rest. It controls hormones, appetite, and sleep patterns. When you feel unbalanced in these areas your body feels “off” and it increases chances of experiencing health problems. Going to bed and getting up at the same time can give you more control to limit how tinnitus affects you.
Make your bedroom as dark as possible
Making your sleep area dark encourages your body to rest and relax. Try blocking out any form of lighting by covering window openings, turning off displays with bright lights such as the cable box, and put up window coverings that are dark in color. Once you have the room as dark as possible, consider deep-breathing techniques, listening to music, or simply try blocking out sounds. A dark room minimizes brain stimulation so you can clear your mind and relax sooner.
Mask noise with relaxing sounds
Many find it useful to combat tinnitus with static noise or relaxing sounds. There are different things to consider when masking noise to encourage better sleep. It may be a challenge sometimes to block noise or wake up to silence. Certain things around the house or in your bedroom such as a fan, environmental sounds or nature sounds from outside may help mask sound. Using a form of sound therapy may also help when you want to explore other sounds to help you relax.
It is possible to get through the night with Tinnitus. Make a list of go-to strategies to refer to when you can’t sleep. Keep your anxiety and tension levels in check or you will find it difficult to fall asleep. Engaging in productive tasks during the day helps burn energy. Help your body establish deep levels of relaxation to encourage prolonged sleep. Talk with your doctor about your sleep patterns, especially if you’re experiencing sleep deprivation.
Photo by Yuris Alhumaydy