The Impact of Tinnitus on Sleep: Tips for Better Rest
At some point in your life, you’ve probably heard an unexpected buzzing or ringing in your ears. For some people, these sounds are temporary and fade away. However, for some people, these phantom noises – referred to as tinnitus – can persist for hours and even become a nightly challenge, disrupting sleep.
If you are someone who struggles to sleep because of tinnitus keeping you up, here’s what you should know.
Tinnitus and Sleep Quality
Tinnitus often feels more noticeable at night, when our surroundings are quieter. Without external distractions, the constant ringing, buzzing, or whistling sounds seem louder, making it difficult to relax and fall asleep. Unfortunately, this can become a vicious cycle – tinnitus may cause stress, and stress, in turn, can amplify tinnitus. Left unmanaged, it can significantly reduce your sleep quality, which may affect your overall well-being and daily life.
Tips for Better Sleep with Tinnitus
Here are some tips that may help reduce your perception of tinnitus at night and improve your sleep quality:
- Create a Relaxing Bedtime Routine
Unwinding before bed helps your mind and body prepare for rest. Establishing a consistent bedtime routine, such as reading a book, taking a warm bath, or practicing gentle stretches, can relax your mind and ease the transition into sleep. - Practice Meditation or Relaxation Exercises
Incorporating relaxation exercises, such as deep breathing or mindfulness meditation, can help reduce stress and anxiety, which in turn may lower your perception of tinnitus. These practices encourage mental calmness, which is crucial for falling asleep more easily. - Use a White Noise Machine
Tinnitus can seem louder in complete silence. Consider using a white noise machine, or even a fan, to create a subtle background sound that distracts your brain from the persistent ringing. - Reduce Caffeine Intake
Caffeine, particularly in the evening, can stimulate your nervous system, making it harder for you to relax and fall asleep. It can also heighten stress and increase blood pressure, both of which can aggravate tinnitus. Cutting down on caffeine – especially in the late afternoon or evening – may help you sleep more soundly. - Limit Screen Time Before Bed
Bright screens from phones, tablets, and TVs can disrupt your circadian rhythm and make it harder to fall asleep. Try reducing screen time at least 30 minutes before bed to give your ears and mind a break from the stimulation. - Avoid Alcohol
While alcohol may initially seem like it helps you relax, it can worsen tinnitus symptoms. Alcohol can increase blood flow to the inner ear, intensifying the perception of ringing or buzzing sounds. Limiting alcohol consumption, particularly in the evening, may help ease your tinnitus.
Overcoming Tinnitus
These steps and making small lifestyle adjustments can help you enjoy a more peaceful night’s rest. But, if tinnitus is disrupting your quality of life, contact Aspire Audiology & Hearing Center today. We offer comprehensive hearing services, including help with tinnitus, for the people of Scottsdale, Paradise Valley, and the surrounding areas.
We can help you overcome tinnitus and get back to feeling like yourself again.