What Can You Do if Tinnitus Is Keeping You Up at Night?

Posted on by Advanced ENT & Allergy

Struggling to get a good night’s sleep can make you feel tired, grumpy and unable to concentrate. Tinnitus is one condition that may prevent you from sleeping well at night.

Let’s look at how tinnitus can affect your sleep and explore some helpful tips and techniques that can make a real difference in improving your sleep quality and overall well-being.

What To Know About Tinnitus

Woman kept up at night with tinnitus

Tinnitus is a persistent ringing or buzzing sound in your ears in the absence of an external source. Affecting approximately 10% of the U.S. adult population, it can arise from various factors like exposure to loud noise, hearing loss, certain medical conditions and ototoxic medications (medications that can cause damage to the hearing mechanisms of the ear).

It can be difficult to fall asleep with a persistent ringing sound in your ears. By combining a few tinnitus management techniques with a well-developed bedtime routine, you can begin to obtain your best sleep yet.  

Tinnitus Management Techniques

A few techniques to help you manage tinnitus include:

  • Sound masking. Sound masking works by providing a calming, consistent noise to distract your brain from the internal noise of tinnitus. Sound masking machines may include hearing aids, white noise machines and tinnitus apps.
  • Cognitive behavioral therapy (CBT). CBT does not stop tinnitus but helps reduce the anxiety and stress associated with it.
  • Relaxation. Stress can be a contributing factor in tinnitus flare-ups. By practicing relaxation methods such as meditation, yoga or reading before bed, you can help prevent tinnitus symptoms from interrupting your sleep. Consider including your next read from Inkwood Books into your nightly routine to help you relax before bed.

Developing a Good Sleep Routine

A few ways you can create a sleep-friendly bedtime routine include:

  1. Establish a sleep routine. By going to bed and waking up at consistent times, you can regulate your body’s internal clock and improve your sleep quality.
  2. Create a sleep-friendly environment. Make sure your bedroom is cool, quiet and dark. Consider using earplugs to block out noise or a white noise machine to mask the tinnitus sound.
  3. Manage stress and anxiety. Stress and anxiety can worsen tinnitus and contribute to poor sleep. Incorporate stress-reducing activities into your daily routine, such as exercise, deep breathing or journaling.

Living with tinnitus can be challenging, but incorporating these tips into your routine and exploring effective symptom management techniques can significantly improve your sleep and overall quality of life.

To learn more about managing your tinnitus, contact Advanced ENT & Allergy today to make an appointment with one of our specialists.