Adults need at least seven hours of sleep a night to stay rested and healthy. Unfortunately, people with tinnitus often struggle to get their necessary rest. If a constant ringing, buzzing or whooshing makes winding down feel impossible, take a look at our practical strategies to help your brain focus on sleep.
1. Add Background Noise
If silence amplifies your tinnitus, add gentle background noise. A fan humming softly or a noise machine producing white, pink or brown noise can provide a comforting sound to distract your ears. Smartphone apps designed for tinnitus are a great option to help you craft a soothing environment without taking up extra space in your bedroom.
2. Avoid Screens Before Bed
The American Academy of Sleep Medicine conducted a survey that showed approximately 93% of Gen Z admit to staying up too late scrolling through social media. Unfortunately, too much phone use is a multigenerational issue. While it seems like second nature to spend time on your phone before bed, the glow and mental stimulation can keep your brain alert. Try putting your phone aside at least an hour before bedtime.
3. Destress
Tinnitus and stress are often a two-way street: stress can worsen tinnitus, and tinnitus can heighten stress. Finding ways to interrupt that cycle is key. Experiment with bedtime rituals that calm your mind. You can try yoga, take a hot bath, read a book from The Stacks Bookstore or anything else that winds you down.
4. Reframe Your Thoughts
Cognitive Behavioral Therapy (CBT) is a powerful tool for managing tinnitus. CBT teaches you to notice negative thought patterns and shift them to neutral or positive ones. Learning these techniques from a mental health professional can help you manage tinnitus at night and regain control over your rest.
5. Build Your Personalized Sleep Plan
Every person experiences tinnitus differently, and no single strategy works for everyone. The key is building a toolkit that fits your lifestyle and preferences. Combining sound therapy, screen management, stress relief and cognitive techniques can turn frustrating nights into restful ones.
You don’t have to face tinnitus alone. Contact Audiology and Hearing Aid Services today to explore personalized strategies and get expert guidance for better sleep.