Has your tinnitus been keeping you up at night? Few things are more frustrating than missing out on a full night’s sleep, and if the ringing in your ears is the culprit behind your sleeplessness, then it’s even more aggravating. Let’s discuss some strategies to lessen your tinnitus at night so you can get the sleep you need.
How Tinnitus Affects Sleep
In your dark, quiet bedroom, your tinnitus may become much more noticeable, as you don’t have any other noises or activities to focus on and distract you from the sound. This can make sleeping difficult.
Tinnitus can cause insomnia, frequent awakenings, light or fragmented sleep, less time in REM sleep and higher rates of daytime sleepiness due to poor nighttime sleep. One 2023 study estimates that the prevalence of sleep disorders among people with tinnitus ranges from 25% to 77%.
Moreover, poor sleep can have its own impact on tinnitus, particularly as it relates to mental energy, anxiety and stress. Poor sleep leads to decreased mental energy, which can exacerbate tinnitus, and it is generally well-known that stress and anxiety can worsen tinnitus.
Management Tips at Night
Everyone experiences tinnitus slightly differently, which means that, while one or two of these may work well for you, not all of them will work for everyone.
Sound Masking
Sound masking is a common tinnitus management technique, even during the day. Sound masking uses an ambient sound, such as a white noise machine or quiet music, to cover up, or “mask,” the sound of tinnitus. This does not mean that you’re drowning out tinnitus with a loud noise—in fact, at nighttime, that would not work well at all—but rather, you’re using a relaxing sound to put your racing mind at ease, which puts the sound of tinnitus in the background of your perception.
You can use any number of things for sound masking, such as:
- Quiet music
- White noise machine
- A fan, air conditioner or similar household item
- Recordings from a specialized sound masking library
If you’re already using a sound masking technique at night and not finding success, consider trying a different sound. Try it for at least five nights so your brain can adjust to hearing a new sound at bedtime.
Relaxation Before Bed
As mentioned above, stress and anxiety are strongly associated with tinnitus. Try a relaxing bedtime routine to calm your mind down and release any stress that has built up throughout the day. Quieting your brain down in this way may help with your tinnitus. Try things like:
- Dim the lights
- Journaling
- Meditating or deep breathing
- Yoga or stretching
- Aromatherapy
- A warm, soothing drink, such as chamomile tea
- Avoid using your phone
If You’re Still Having Trouble
If you’ve been trying to fall asleep for a long time, don’t keep tossing and turning in frustration; at this point, you’re probably too frustrated and focused to sleep. In that case, get up and try again. Get out of bed, make yourself a light snack (digestion can help calm your body down), and sit in a different room. Read, journal or do some quiet, calm activity until you start to feel sleepy again, at which point you can go back to your room and try falling asleep again.
How We Can Help
Our experts at Elevate Audiology are trained in dealing with tinnitus and can help you with your symptoms, especially at night. Our tinnitus management techniques include cognitive behavioral therapy, tinnitus retraining therapy, hearing aids and Lenire®, among others. Call our office today to learn how we can help you get the sleep you need and the relief from tinnitus you crave.