Tinnitus not only makes it hard for sufferers to concentrate and have conversations, it also makes it hard for them to fall asleep. Some tinnitus sufferers have sleep disturbances such as insomnia. For tinnitus patients, suffering can be non-stop. High-pitched, annoying ringing or buzzing sounds haunt their days and nights causing them to wake up in the middle of the night. Therefore, there is a high correlation between tinnitus and insomnia.
Insomnia caused by tinnitus can be a vicious circle of sleeplessness, unless you learn how to fall asleep quickly and effortlessly. Below are five important tips for getting eight hours of sleep every night!
- Don’t go to sleep until you’re tired. This may seem redundant, but the key is to avoid lying around in bed and thinking about getting to sleep. Your bedroom should be a happy comfort zone, free of stress and frustration, so don’t allow yourself to spend more than 10 to 15 minutes tossing and turning in your bed.
- Make your bed a sleep only zone. Some people like to watch TV in bed, or read a book, or check their email. This is a bad habit for bedtime! Instead, read in a comfy chair in the corner of your room or go to the living room to watch TV.
- If you can’t sleep, leave. If after 10 minutes you still can’t fall asleep, then get up and go to another room. Do something relaxing, something that makes you sleepy. Avoid worrying, or doing anything stressful, like paying bills or doing homework.
- Don’t nap! For insomniacs, there is no such thing as a power nap. Even a ten-minute catnap in the middle of the day could easily turn into a 3-hour nap that will leave you feeling groggy.
- Set your alarm clock and don’t hit the snooze button. Regardless of whether or not you sleep well the night before, you should stick to a very strict sleep schedule. Wake up at the same time each morning, including weekends and holidays, and try to go to sleep at the same time each night. Resist the urge to hit the snooze bottom. This may be hard at first, but eventually you won’t be able to stay awake much past bedtime.
Unfortunately, tinnitus can be an annoyance and a distraction during the day and night. Above are some tips for tinnitus sufferers to help them get to bed and sleep through the night! Hopefully these tips will help with your tinnitus and insomnia… Happy sleeping!!