{"id":912,"date":"2019-11-15T10:23:11","date_gmt":"2019-11-15T16:23:11","guid":{"rendered":"https:\/\/hearingsystemsinc.com\/?p=912"},"modified":"2020-11-13T14:47:32","modified_gmt":"2020-11-13T20:47:32","slug":"dont-let-tinnitus-interfere-with-a-good-nights-sleep","status":"publish","type":"post","link":"https:\/\/hearingsystemsinc.com\/dont-let-tinnitus-interfere-with-a-good-nights-sleep\/","title":{"rendered":"Don\u2019t Let Tinnitus Interfere with a Good Night\u2019s Sleep"},"content":{"rendered":"

For the 20 percent of individuals in Houston who experience tinnitus, bedtime can feel like a chore. The ringing in their ears can keep them awake, leading to sleepless nights spent tossing and turning, glancing at the clock with dread as dawn approaches and they still haven\u2019t caught enough zzz\u2019s. Stopping this cycle is possible, as long as you follow a few strategies for ensuring a good night\u2019s sleep.<\/p>\n

Getting restful sleep when you have tinnitus<\/h2>\n

\"Woman<\/p>\n

Tinnitus<\/a> affects some 50 million Americans to a certain degree. For some people it\u2019s nothing more than an occasional nuisance, but others find it an endless distraction that interferes with many aspects of their daily lives\u2014including sleep. Your Houston audiologist<\/a> has some tips to help you tame the noise and fall (and stay) asleep more easily.<\/p>\n

Incorporating the following into your bedtime routine<\/a> should help you sleep more soundly.<\/p>\n

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  1. \n

    Masking techniques<\/h3>\n

    Masking the ringing in your ears with other sounds will help your brain adapt to tinnitus and assign it less meaning, enabling you to effectively \u201ctune it out.\u201d White noise does the trick quite effectively<\/strong>; you can download a smartphone app or simply turn on an air conditioner or fan or listen to soft music to achieve the same effect. Be sure to set the volume a little lower than your tinnitus; this allows the brain to become used to it. In time, you\u2019ll learn to ignore the tinnitus and focus on the other sounds instead.<\/li>\n

  2. \n

    Adopt a bedtime routine\u2014and stick to it!<\/h3>\n

    Consistency is key when it comes to training your body<\/strong> that it\u2019s time to go to sleep. Go to bed at the same time every night (yes, even on weekends); getting up at the same time, as well, will help ensure you are adequately tired every night.<\/li>\n

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    Learn to relax<\/h3>\n

    Anxiety and stress exacerbate tinnitus symptoms; relaxation techniques can help overcome this<\/strong>. Before bed, try relaxing physically by taking a hot bath, giving yourself a trigger-point massage<\/a> using a tennis ball, stretching and practicing progressive muscle relaxation. Calm your mind by reading a book, meditating, practicing breathing techniques or listening to soft music.<\/li>\n

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    Ditch the blue light<\/h3>\n

    The blue light emitted from many screens mimics sunlight and signals your body to quit producing melatonin, a hormone that regulates the sleep\/wake cycle. Quit watching TV, using a computer and scrolling through your phone at least an hour before bedtime. If you simply can\u2019t resist checking your phone (hey, we get it!), there are several smartphone apps available that automatically filter and reduce the harmful blue light from your phone; alternatively, set your phone so it goes into \u201cnight mode\u201d before bedtime<\/strong>.<\/li>\n

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    Sleep in the dark<\/h3>\n

    Blue light isn\u2019t the only obstacle to a good night\u2019s sleep; ambient light of any kind disrupts sleeping patterns, making it harder to fall and stay asleep. A pitch-dark bedroom solves this problem<\/strong>; hang blackout curtains or wear a sleep mask. If you have a cable box or other device in your bedroom with a permanent \u201cpower on\u201d light, cover that up with electrical tape. This won\u2019t leave a sticky residue behind when you remove it.<\/li>\n

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    Lower the thermostat<\/h3>\n

    Some like it hot, but when it comes to sleeping, the cooler, the better\u2014at least according to research. The optimal temperature for a good night\u2019s sleep is between 60 and 68\u00ba<\/strong>. If that sounds too chilly, keep in mind that your body\u2019s core temperature drops at bedtime; if the temperature in your surrounding environment is too warm, you may have difficulty falling asleep. Wear socks to bed or keep an extra blanket on hand in case you\u2019re too cold.<\/li>\n

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    Limit caffeine intake<\/h3>\n

    If you enjoy an after-dinner cup of coffee or tea, switch to decaf or try another beverage instead<\/strong>. Caffeine is a nervous system stimulant that increases stress and anxiety and can make you feel jittery. This can keep you up at night or affect the quality of your sleep once you do nod off. Experts recommend avoiding caffeine for eight hours or more before bedtime.<\/li>\n

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    Don\u2019t stay in bed tossing and turning<\/h3>\n

    If you can\u2019t fall asleep or wake up in the middle of the night and find yourself tossing and turning, don\u2019t just stay in bed\u2014it\u2019s unlikely you\u2019ll be able to \u201cwill\u201d yourself to sleep. Get up and fix yourself a light snack instead; digestion takes energy, so eating a small snack can actually make you tired<\/strong>. Sit on a comfortable recliner or couch afterward, put on soft music and read a book. When you start to yawn or feel tired, go back to bed. Your body will probably be ready for sleep now.<\/li>\n<\/ol>\n

    What should you do if you still can’t sleep?<\/h2>\n

    If these tricks simply don\u2019t work and you find yourself having trouble sleeping consistently, contact an audiologist in Houston<\/a>. You\u2019ll probably need to undergo a sleep study in order to rule out a disorder such as sleep apnea, which is common in those with a hearing impairment.<\/p>\n

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