If you’re one of the 50 million Americans who suffer from tinnitus, you already know that sleeping can be difficult. Tinnitus contributes to sleeping problems, and sleeping problems contribute to tinnitus. If you don’t address the problem, it can easily spiral out of control.
A 2013 study found that 54 percent of tinnitus sufferers also have a sleep disorder. That same study discovered that 30 percent of tinnitus sufferers had a sleep disorder and hyperacusis – a sensitivity to common, unusually sharp sounds like dogs barking or babies crying.
Why Is Tinnitus so Disruptive to Sleep?
There is generally much more ambient noise during daytime as opposed to nighttime. Additionally, the mind is less busy in the evening than it is during the day. Because of this, people tend to be more aware of their tinnitus at bedtime.
There are also several individual tinnitus symptoms that can disrupt sleep. Symptoms like pain and stiffness, daytime fatigue, and depression and anxiety all negatively impact our ability to get proper rest.
The anxiety that tinnitus sufferers can experience at night is very real. The feeling of dread and hopelessness as bedtime approaches is common for many, including the restlessness that anxiety causes. It all contributes to a situation where getting a good night’s sleep becomes less likely. But it doesn’t have to be that way.
Improving your sleep is one key to great health, including relief for all those tinnitus symptoms. So, what are some ways to improve your chances of getting proper rest at night?
- Introduce Background Noise
- Deep Breathing Exercises
- Meditation
There are several different ways to meditate. One of which is focusing on your breathing. Whenever your mind begins to stray, return your thoughts to your breath. Guided meditation is another method that may work better. There are even audio programs that, when delivered through headphones, can put your brain into the proper state to receive the greatest meditational benefits.
Tinnitus already takes away so much from you, so don’t let it take away your sleep. By doing any or all of the above, you should see your sleep improve almost instantaneously. As a result, you will feel more rested during the day, giving you the energy you need to accomplish what you set out to do.