Everyone has trouble sleeping sometimes. Maybe you had one too many Roasting Bean coffees, or you saw a scary movie you can’t quite shake off. Unfortunately, restless nights are more than an occasional nuisance for people with tinnitus.
If a nonstop ringing or buzzing keeps you awake at night, look at our list of tips to manage tinnitus for better rest.
1. Run a Fan
Fans don’t just keep you cool at night. Their white noise offers a soothing alternative for your brain to focus on, distracting it from the internal ringing of tinnitus and promoting better sleep.
2. Use a Noise Machine
Like a fan, noise machines distract the brain from tinnitus. You can choose a tinnitus-specific machine or a general option with nature sounds and soothing white, pink or brown noise. While it may burn your phone out faster, tinnitus apps are a cost-effective alternative to a noise machine.
3. Put Your Phone Away
Many of us are guilty of scrolling through the news or social media before bed, but that bright light and stimulation can keep you up at night. Put your phone away for at least an hour before bed to help your brain wind down.
4. Try Stress-Relief Strategies
A 2018 study found that stress could contribute to the beginning and worsening of tinnitus. Unfortunately, tinnitus can also lead to stress, creating a self-defeating cycle. Try a few of the following stress-relieving activities before bedtime:
- Read a book
- Take a long bath
- Watch a comfort show
- Meditate or do a calming yoga video
- Listen to soothing music
- Play with your dog or cat
- Write in a journal
- Drink a warm cup of chamomile tea with honey
Stress relief is different for each person. If none of the above options sound good, find something more suited to your personality.
5. Use Cognitive Behavioral Techniques
Cognitive behavioral therapy (CBT) is a popular technique that focuses on reframing negative thought patterns in a neutral or positive way. Schedule an appointment with a mental health professional to learn some of these effective strategies. Once you’ve got them down pat, you can practice them at night if tinnitus starts creeping up.
Remember, you don’t have to go through tinnitus alone. Contact Ear, Nose & Throat Consultants today to discuss practical management tools with one of our specialists.