It’s already worrisome enough when you’re attempting to sleep while just staring at the time tick by, but if you’re somebody who struggles with tinnitus – you may have an annoying ringing in your ear. There’s more that’s keeping you up besides a late afternoon caffeine kick.

Tinnitus is known for involving perceived sounds or ringing without coming from an external source. Unfortunately, silence brings an opportunity for constant ringing to seem even louder and annoying. Yet, we’ve been conditioned to feel that a quiet environment is needed to fall asleep. How can you win??

This is what living with Tinnitus is like. And if you’re reading this post, you’re likely looking for ways to combat this interference and sleep deprivation. Well, we’ve got you covered!

How does Tinnitus affect sleep?

Tinnitus affects each person differently, but it’s essentially a constant awareness of sound. The level of sound also depends, but around 1 in 4 people with tinnitus would describe it as loud. The type of sound varies from buzzing and humming to drilling. It’s typically caused by hearing loss, ear infections, or injuries to the head and ears. And it becomes more common with age.

While tinnitus can interfere with someone’s day, the real challenge comes at night in the quiet of a bedroom. During the day there may be enough background noise for perceived sounds to drown out, but when you’re lying awake in silence, the noises become louder.

That’s why sleep is a massive challenge for those with tinnitus. As a result, tinnitus has been strongly linked to sleeping disorders and insomnia. One study found that 54 % of those with tinnitus also suffered a sleep disorder. Instead of looking forward to a night of restorative rest, tinnitus just brings on more anxiety and thus more difficulty falling asleep.

So how can you overcome the challenge of living with tinnitus and get the sleep you need?

1. Set up a night routine

Our sleep quality is heavily dependent on external factors and activities before we hit the sheets. Set yourself up with a soothing bedtime routine that is void of screens, stimulants, sugar, and rigorous activity. These all seem fun (we know you’re especially glued to Netflix), however, they all make it harder to fall asleep. And it’s already hard enough with tinnitus.

You’ll find it much easier to fall asleep with tinnitus if you establish a relaxed night routine. Plug yourself away from your phone about an hour before going to bed, and sit back with a hot bath and a book instead. It really doesn’t matter what you do, just keep it consistent and allot enough time before going to bed.

2. Aromatherapy

The benefits of aromatherapy go beyond a nice scent. There are some scents, like lavender, vanilla, chamomile, and jasmine, that act as natural tranquilizers and promote sleep. They are known for their calming and comforting effects. Aromatherapy can be used topically or through an essential oil diffuser.

3. Deep breathing and meditation

In a 2017 study, it was determined that mindfulness meditation is an effective means for helping people manage tinnitus. In general, meditation is a commonly used tool to ground our senses and feel calm. It’s also excellent at reducing anxiety. As such, making space to shift focus on your breath and meditate can be a powerful approach.

Before you start to slip into the covers, first tune into your breath. Take longer and deeper exhales. It might help to start by doing 10 minutes of guided meditation and there are plenty of apps and youtube videos that can help you with this. Over time, you’ll get comfortable with meditating on your own.

4. Progressive relaxation

This is a technique that anybody could try using to fall asleep faster. Progressive relaxation is a process of tensing your muscles, one at a time, then relaxing them right after.

Once you’re comfortable and ready to fall asleep, pick a group of muscles to slowly tense as you inhale for 5 seconds. Then unclench for 10 seconds as you exhale. Now pick another muscle and do it all over again.

Notice the difference between the tense and the relaxed state. As you scan your body, while tensing and unclenching, you might feel yourself beginning to unwind. And it will distract the mind from any noise brought on by tinnitus.

5. Playing background noise

One of the most well-known sleep remedies for those with tinnitus is putting on soothing white noise in the background as you try to fall asleep. This is also known as sound masking. It may not eliminate tinnitus, but it will aid in preventing complete silence. The American Tinnitus Association stands by this approach: “patients can use real, external noise to counteract their perception and reaction to tinnitus.”

If you think you would benefit from this in your environment, here are some options to use depending on your needs:

  • Sound Masking Devices: There are devices out on the market that produce light and sound therapy.
  • Phone apps: There are plenty of recommended phone apps that provide background noise specifically for people with tinnitus that will help you get a good night’s sleep.
  • Hearing aids: This option may be optimal for some, especially if you’re already dealing with hearing loss. Hearing aids help to amplify external sound and this is useful to divert attention away from the onset of perceived ringing.
  • Household items: Think about the objects you have already! You can use a simple fan or play some soothing nature sounds from your Bluetooth speaker.

6. Seek professional assistance and treatment

These are all helpful approaches to improve sleep quality while living with tinnitus. But speaking to a specialist will help get to the root of the problem. Ultimately, we can give you ideas for falling asleep with tinnitus, but you’ll get the most personalized treatment from a medical professional. 

Something to consider is using Cognitive Behavioral Therapy (CBT) with a psychotherapist or therapist. CBT helps people identify, manage, and in turn, re-frame stressful situations. This is a form of therapy that is not only common for patients with a mental health condition but also those suffering from sleep disorders. There’s also evidence that CBT is an effective remedy for tinnitus as it helps to address one’s negative response to tinnitus. 

Even though there is no cure for tinnitus, there are plenty of coping methods for long-term relief and reduction. You need healthy sleep for a healthy life, so kick your tinnitus to the curb!