Sleeping with tinnitus
Sleeping with Tinnitus
Unfortunaly there is no magic cure in sleeping with tinnitus. Tinnitus is more present while trying to fall asleep due to 3 factors:
- Silence: Most people sleep in a quiet bedroom, and therefore the silence makes the tinnitus worse
- Fatigue: Before going to sleep we are of course tired. Togheter with stress, fatigue is one of the main drivers of tinnitus
- Focus: It's easy to focus on the tinnitus because there is no other distraction.
But there sure is a way of learning to sleep with tinnitus. A lot of people with tinnitus have no problem sleeping at all.
The best way is to try and avoid the silence. That is not always possible if you sleep with a partner who wants silence when sleeping. If that is the case, it is really important for you mental health to talk to your partner, or at least sleep apart for a period of time.
You can avoid the silence with the TuniCare tinnitus mask music. Put the music on a low volume (just enough to kill the silence), and focus on the music. That way you will avoid the silence and the focus problem. You can of course listen to any type of music, but make sure the music doesn't distract you from falling asleep.
What is also important is that you build a healthy sleeping habbit. On the next pages we will give you some useful tips that helped a lot of our patients to fall asleep again.
Sleeping tips part 1
1. Maintain a regular sleep pattern
During the week go to bed at fixed intervals so your internal clock has a fixed routine. This will make your body more calm. The weekend often causes unexpected events, such as parties and trips. It will be more difficult to take your rest at regular intervals during those periods.
2. No TV or phone
Make sure that when you are in bed, you can not be distracted by television or telephones. If you watch TV fwhile lying in bed, then your brain is constantly busy processing all this information. This again can make sure that your brain is still active if you want to actually go to sleep.
This is not the case for everyone. Some people tend to fall asleep while others can't sleep after watching TV. So it's just figuring out what works best for you, but it will eventually reduce your stress.
3. Focus on your breathing
Remember your breathing. If you can not sleep and are focused too much on your tinnitus, try focussing on your breathing instead. Follow your breathing when breathing in and out, and if your thoughts go back to your tinnitus, go back to your breathing. You will notice that you will become calmer and that falling asleep is much easier.
Sleeping tips part 2
4. Do not eat before you go to sleep
Do not eat meals or snacks three hours before bedtime. If you are eating before bedtime, your body has to digest all of this, which in turn has the effect that you can sleep less well.
5. Do not exercise three hours before you go to sleep
It's better to not sport three hours before bedtime. After exercise you might have additional new energy so you can not sleep well. Relaxating exersices on the other hand are very good to do before going to sleep.
6. Do not drink alcohol
If you do so, you might fall better to sleep, but after a few hours you'll be awake again. Also the quality of you sleep is poor with alcohom. Better is a glass of warm milk .
Sleeping tips part 3
7. No coffee in the evening
Coffee contains caffeine which makes you active and therfore it will be more difficult to fall asleep . Again this depends from person to person. Some might have more problems with it than others.
8. Take a bath just before bedtime
This will relax your mind and your body. But some nice relaxing background music on as well. That will put you in the right state of mind before going to sleep
9. Provide a well darkened room
A natural way of improving the quality of your sleep and to address any sleep disorders, is Melatonin . Melatonin is a hormone which is naturally produced by the body and is created under the influence of darkness, which is released in the course of the night .
The older you get, the less Melatonin your body produces. Many people have sleep disorders, because they have a deficiency of endogenous Melatonin. A well-darkened room will help to sleep better and stimulate your melatonin.
Sleeping tips part 4
10. Sleep on a good mattress and slatted
Even if you don't have back pain the morning after, this does not mean that you have a good slats and mattress . Try to find out if you prefers need to sleep on a soft or firm mattress. A mattress will last approximately 10 years. Is your mattress older, then you should buy a new one. You often have neck or back pain , you will also benefit from a good pillow .
11. Provide fresh air in your bedroom
Put your window open during daytime so that the room is well ventilated when you go to sleep at night. Who lives in a peaceful environment can leave the window open at night. this will also help you masking the silence. The ideal bedroom temperature is 18 degrees Celsius.