Tinnitus and Sleep
Tinnitus and sleep can have a tricky relationship. Tinnitus—ringing, buzzing, or other sounds in the ears with no external source—often becomes more noticeable at night when everything else is quiet, making it hard to fall or stay asleep.
Here’s a breakdown of how tinnitus can affect sleep and what can help:
**Why Tinnitus Affects Sleep:**
- **Quiet amplifies it:** With no background noise at night, the internal sounds of tinnitus feel louder.
- **Stress/anxiety:** Worrying about sleep or the tinnitus itself can increase tension, which can worsen both the perception of tinnitus and insomnia.
- **Sleep disruption loop:** Lack of sleep can make tinnitus seem worse the next day, and the louder it feels, the harder it is to sleep again.
**Tips to Sleep Better with Tinnitus:**
1. **Sound masking:**
- Use a **white noise machine**, fan, or nature sounds.
- There are also tinnitus-specific apps (like ReSound Relief, myNoise, or Calm) that provide customizable soundscapes.
2. **Sleep hygiene:**
- Keep a consistent sleep schedule.
- Avoid screens, caffeine, and alcohol before bed.
- Make your room dark and cool.
3. **Relaxation techniques:**
- Try **deep breathing**, **progressive muscle relaxation**, or **guided meditation**.
- Mindfulness or cognitive behavioral therapy (CBT) can reduce the stress that exacerbates tinnitus.
4. **Bedtime routines:**
- Wind down with something calming: reading, light stretching, or listening to soothing music.
- Avoid trying *too hard* to fall asleep—sometimes just resting quietly helps reduce the pressure.
5. **Talk to a pro:**
- If it's chronic or severely impacting your sleep, an audiologist or sleep specialist can help.
- Some people benefit from **CBT for insomnia (CBT-I)** or **tinnitus retraining therapy (TRT)**.