Tinnitus: How to Sleep Better with the Ringing in Your Ears
Tinnitus refers to a bothersome ringing in one or both ears. It’s normal to experience it for a few seconds every now and then, but when it is sustained or frequent for six months or more, it can be diagnosed as chronic tinnitus. Tinnitus can make it really hard to sleep! Thankfully, there are measures you can take to fall asleep faster, even with tinnitus.
Get Plenty of Exercise
Regular exercise is crucial in promoting healthy, restful sleep, which can significantly ease tinnitus discomfort. According to Science Daily, people who engage in regular exercise are 65% less likely to report having poor sleep compared to those who do not exercise. Physical activity helps regulate sleep patterns by releasing endorphins and reducing stress, both of which contribute to better sleep quality.
Exercise can also promote sleepiness by lowering the body’s core temperature post-workout, signaling to the brain that it’s time to rest. Additionally, staying physically active improves cardiovascular health, which is particularly important for individuals with chronic tinnitus. Poor circulation can worsen tinnitus symptoms by reducing blood flow to the inner ear, so improving heart and vessel health may help alleviate some of the ringing or buzzing associated with the condition.
Avoid Caffeine Before Bed
According to a National Coffee Association survey, 67% of adults in the U.S. said they had drunk coffee in the past day and 75% of American adults have had coffee in the past week. Caffeine is a stimulant and can trigger some of the same physiological responses as everyday stress.
Since cardiovascular issues can contribute to chronic tinnitus, and caffeine naturally inhibits sleepiness, it’s best to avoid caffeine in the 2–6 hours before bedtime.
Avoid Tinnitus Triggers
Certain factors can worsen tinnitus and contribute to poor sleep quality. Avoiding these triggers can help you sleep better, even with severe chronic tinnitus. Common triggers include:
- Loud noises: Prolonged exposure to loud sounds, such as concerts, machinery, or headphones at high volume, can damage the inner ear and worsen tinnitus symptoms.
- Stress and anxiety: High levels of stress or anxiety can intensify tinnitus, as the body’s response to stress may heighten the perception of sound.
- Ear infections or blockages: Conditions like ear infections, earwax buildup, or ear canal blockages can contribute to temporary or worsening tinnitus symptoms.
- Medications: Certain medications, especially in high doses, such as aspirin, some antibiotics, and diuretics, can trigger or exacerbate tinnitus.
- Alcohol and caffeine: Both alcohol and caffeine may increase the intensity of tinnitus in some individuals by affecting blood flow and stimulating the nervous system.
It’s important to ensure that your sleeping environment is as restful as possible. Ideally, stop engaging in any noisy activities at least one hour before bedtime. Your bedroom should be quiet and restful.
Sleep-Oriented Bedding
Your bedding should be optimized for restful sleep. It should be comfortable and supportive of your hips and back. That doesn’t mean it has to be basic there are many bedding options today designed to suit individual needs, rather than a one-size-fits-all approach.
One such option is the SP-151 Sleep Therapy Pillow, which is tailor-made for people with tinnitus or insomnia. Two high-fidelity, ultra-thin speakers are embedded in the pillow, positioned deep enough that you won’t feel them while resting your head but your ears will know they’re there. The Sound Oasis Sleep Therapy Pillow SP-151 allows users to listen to their favorite songs or custom Sound Oasis white noise sounds for sleep, promoting peak relaxation.
Measuring 20? x 26? (51 cm x 66 cm), it accommodates a wide range of sleeping styles and positions. Plus, it’s made from hypoallergenic polyester, making it allergy-friendly and easy to machine wash once the speakers are removed. It’s the perfect addition for anyone seeking a peaceful night’s sleep without tinnitus.
Sound Masking Machines
Sound masking is one of the best ways to alleviate the distress caused by nighttime tinnitus and finally get a good night’s sleep. These sound therapy systems help distract you from the ringing and reduce your perception of it. Fortunately, there are more options than ever before for sound machines designed to reduce tinnitus.
One such machine is the World’s Smallest Sound Machine® for Tinnitus S-002-02. It’s not just for sleep it’s portable tinnitus therapy wherever you are, at any time. Small and compact, it can go with you anywhere. It comes with a built-in rechargeable battery connected by a USB cable, offering 15 hours of run time on a single charge, so you can use it all night. The World’s Smallest Sound Machine includes a deluxe travel case and premium earbuds with three different size adapters to ensure the perfect fit. With over 150 built-in sounds and a custom sound card, it is one of the most versatile tinnitus sound machines for sleep on the market today.
Alternatively, try the physician-recommended Tinnitus Sound Therapy System® S-680-02. With built-in sounds clinically proven to ease tinnitus fast, it combines the best of an alarm clock, radio, and tinnitus sound machine into a single premium package with world-leading sound quality. Give it a try today—you’ll be glad you did.
Posted in Our blog, Sleep Sound Machine, Sleep Sound Therapy System, Sleep Suggestions, Sound Oasis Sound Machines, Sound Therapy Benefits, Tinnitus, Tinnitus Causes, Tinnitus Sound Therapy, Tinnitus Sound Therapy Systems, Tips For Better Sleep
Tagged caffeine, sleep machines, sleep problems, sleep sounds, sleep therapy, sound machine, Tinnitus, White Noise Machine