If you are among the approximately 10-15% of people who experience tinnitus, there’s a good chance it is negatively affecting your sleep. The noise can keep you up for hours or wake you from what you thought was going to finally be a good night’s sleep. I’m here to help. Implement these 10 strategies consistently and you will be sleeping better. Tinnitus does not control your sleep!
1. Turn off the screens
Research shows that technology use before bed, such as TVs, video games, cell phones, laptops etc., is associated with poorer sleep. It is recommended that all screens be turned off at least an hour before sleep time at a minimum. This hour should be worked out in your sleep schedule (see item 10 below) so that you are not tempted to check that last thing on facebook right before bed. Ideally, if you can keep your phone and tablet out of your bedroom altogether, this will reduce that temptation. Same goes for the TV. TV should be saved for the living room or den, not your bed (see item 7 below).
Several studies have agreed that the blue light coming from screens disrupts the body’s circadian rhythm during sleep. You may be wondering, “can’t I just wear some blue light blocking glasses and still watch my screens before bed?” If you absolutely must use a screen within the hour before bed then blue light blocking glasses or the night-time mode on your cell phone will help. However, we want to clear your mind and your thoughts before bed, not introduce more. A TV show or commercial, or that annoying thing your friend just posted on facebook may elicit negative emotions, anxiety, and/or excitement before bed, at a time when we want to calm the mind. So, eliminating the screens is the ideal choice.
2. Lower the temperature
Our bodies’ temperature starts to lower about two hours before bed in conjunction with the melatonin hormone release. Our circadian rhythm (sleep clock) gets cues from different things, one of them being body temperature changes. If your body temperature remains too high it can be harder for your body to get into the relaxation phase needed for sleep. According to a survey conducted by the National Sleep Foundation, a temperature between 60 degrees F and 67 degrees Fahrenheit is best for optimal sleep quality.
If the temperature in your home is nowhere near this when you go to sleep, you may want to make the change gradually so that you are not cold. Try turning down the thermostat a few degrees and make sure you have the right sleepwear and blankets on. If that goes well and you are not cold, try another 2 degrees the following night and so on, until you get at least to 67.
3. Get the right mattress AND pillow
Most people do not give much thought or effort into their mattress or pillow. After all, it is not a very exciting thing to purchase. But the right mattress and pillow is critical for getting good sleep. Unfortunately, there is not a one mattress-for-all as we all sleep different ways, on the side, back or stomach. Plus, there may be a preference for firmness. If it has been a while since you got a new mattress or pillow, it may be something to consider. Look for a mattress that offers at least a 30-day trial period so you can test it out in your home. Based on user reviews, the Milliard Memory Foam mattress is a good firm option. The Helix Midnight mattress is another great option that has won several awards.
A great pillow option is the Coop Home Goods pillow that gives you the ability to adjust the firmness yourself.
4. Use sound therapy
Sound therapy at night is critical for providing your brain with relief from your tinnitus. The sound therapy for sleep should be something that completely blocks out, or masks, the tinnitus. Many people with tinnitus find pink noise to be a good sound for masking, however, any noise that is relaxing and able to mask the tinnitus can be used. Some examples include ocean waves, thunderstorm or other types of steady-state noise such as white noise. The method in which sound therapy is delivered to the ear can be through a bedside sound generator such as the Sound Oasis device, through Bose sleepbuds, or through a Bluetooth sleep headband.
Keep in mind that if you have a hearing loss in conjunction with your tinnitus, wearing hearing aids during the day can provide a natural sound therapy that can carry over into lasting improvements in your tinnitus at night. You can consider over-the-counter hearing aids if you don’t feel like you’re quite ready for traditional hearing aids.
There are tons of great options for sound therapy that are critical for helping with tinnitus. If you’d like to know more, use the button below to schedule a tinnitus consult.
Schedule Appointment5. Make it dark
This may sound simple enough, sleep with your room as dark as possible. A review of the studies show that artificial light can affect our melatonin levels (sleep hormone) and therefore our circadian rhythm. Turn off the nightlight, the outdoor light shining through your curtains, and the light from the hallway. If you have a graveyard shift, invest in some blackout curtains or a sleep mask to help you sleep during the day.
While sunlight can make it harder to sleep, getting rid of the artificial light in the room seems to be most important. Make sure to cover any lights coming from alarm clocks, cable boxes, or fans in the room. Black electrical tape is a good trick for covering electronic lights, and is also good to have on hand when traveling.
If you need a nightlight in your room to ensure you don’t stumble out of bed to use the bathroom, opt for a red nightlight. A white or blue light can make it harder to fall back asleep.
6. Only use your bed for sleep
Our brains are wired in the way we’ve trained them. If we train them to associate the bed with sleep by only sleeping in the bed, then we will sleep better. My 1-year old doesn’t have any toys in his crib and he knows that when he is in his crib it is time to sleep, not play. This is one reason he is a fantastic sleeper! We as adults should do the same…only use the bed for sleep. Nothing else. That means no watching TV in bed, eating in bed, having sex in bed (yes I’m serious), talking on the phone in bed, journaling in bed, or anything else you can think of that is not sleep. That way, when you lay down in your bed to go to sleep your brain and body will be ready to sleep.
7. Exercise during the day
Sleep experts agree that exercising during the day leads to better subjective sleep. When it comes to tinnitus, I would also point out that exercise can help with anxiety or depression that may be caused by your tinnitus. Exercise releases endorphins, which is the “happy hormone” and therefore can relieve some stress. One study showed that adults over 60 who did some weight-training exercises just three days per week reported better sleep. Don’t do any strenuous exercise close to bedtime but sometime during the day it is definitely good for your body and your sleep to get in some movement.
8. Limit caffeine in the afternoon and evening
This may sound like a no-brainer, since we all know caffeine helps us wake up, but did you know that research shows that we should limit caffeine for 6 HOURS before bed to avoid sleep disruptions? Even if you don’t drink a cup of coffee or an energy drink in the afternoon, the caffeine load can add up from sodas, teas, or chocolates so be careful about those as well.
Caffeine stimulates the nervous system and tinnitus sufferers need the opposite. They need to calm the nervous system to reduce the anxiety surrounding tinnitus, especially at night before sleep.
9. Journal your worries during the day
If anxiety or worry are keeping you from falling asleep, you should set aside 5-10 minutes during the day (not right before bed) to journal your thoughts or worries. Anticipating the worries you may have at night, and journaling about them, will help you overcome the worry by letting your mind address it at that moment. That way you won’t be left with things to worry about while trying to fall asleep that night.
Make your next days to-do list and journal your worries before your sleep routine begins. This will help to clear your mind of the mind racing while you are trying to get to sleep.
10. Create a sleep schedule
Go to bed at the same time every night and wake up at the same time every morning. This will train your brain and body to know when it is time to sleep.
For 1 hour before bed, have a routine scheduled. These should be things that are relaxing and help you to wind down before bed. Here are some ideas of things you can do during your sleep schedule.
- Practice yoga/stretching/meditation
- Practice deep breathing exercises
- Practice progressive muscle relaxation
- Spend some quality time with your pet
- Take a warm bath
- Read a book (not an ebook)
- Listen to relaxing music
Once your create your sleep schedule, stay consistent. This will train your mind and body to associate that routine with sleep.
You can get amazing sleep with tinnitus using these strategies. Need more help creating your ideal sleep schedule? Or need more help coping with your tinnitus in general? Sign-up for a free tinnitus consultation and get some one-on-one support and guidance for next steps from a tinnitus expert. I can help you manage your tinnitus during sleep and when you’re awake.
Sign up for your free 15 minute tinnitus consult with Dr. Lindsey Banks using the button below. I look forward to talking to you and helping you overcome your tinnitus
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