Are you being kept up by ringing in your ears? It’s not necessary. Here are a few guidelines for quieting that aggravating, persistent noise so you can get some sleep.

Your sleep cycles can be drastically affected by moderate to severe tinnitus. During the daytime, tinnitus can be less evident because you’re preoccupied with noise and activity. But tinnitus can seem louder and more disturbing at night when it’s quiet.

Fortunately, there are a variety of techniques you can use to get to sleep easier.

Below are 5 tips to falling asleep despite your tinnitus.

1. Don’t Fight The Noise

While this may appear overwhelming, focusing on the noise really makes it worse. This is in part because for many people higher blood pressure can make tinnitus symptoms worse. You will feel worse the more you dwell on it and your frustration will get worse. Paying attention to something else and utilizing the techniques below can help make the noise seem quieter.

2. Establish a Nighttime Routine

Condition your body to get sleepy at the right time by creating healthy sleep habits such as dimming the lights, winding down at least a 30 minutes before bed, and going to bed at the same time every night. This will make it less difficult to fall asleep when you’re ready.

Tinnitus has also been associated with stress. It’s also helpful to create habits to de-stress before bed.

• Making your bedroom a little cooler
• Reading a book in a peaceful room
• Doing yoga and stretching
• Listening to gentle sounds or soft music
• Dimming the lights at least an hour before bedtime
• Stay away from eating a few hours before you go to bed
• Bathing
• Staying away from drinking alcohol
• Focusing on thoughts that make you happy and relaxed
• Doing a quick meditation or deep breathing

Getting into a predictable routine before bed helps you shift from the stresses of the day into night and trains your body to transition into sleep.

3. Pay Attention to What You Eat

There are known triggers to tinnitus such as alcohol and artificial sweeteners. If you discover, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a habit to avoid them. Caffeine is also a trigger so at least avoid having any in the afternoon and at night.

4. The Common Causes of Tinnitus Should be Avoided

Ringing or other noises in your ears can be caused by many things. Dealing with the cause of tinnitus can help it improve or even stop it altogether. Here are several things you can do to help:

• Go for your yearly examination
• To find out if one of your medications is triggering tinnitus symptoms ask your doctor
• Get help for underlying conditions such as high blood pressure
• Evaluate your lifestyle to determine whether you’re subjected to loud noises (and how to limit exposure)
• If you have anxiety or depression, get it taken care of
• Use headphones at a lower volume instead of earbuds
• Safeguard your ears

If you can determine what’s causing the ringing in your ears, you might be able to manage it better.

5. Get Examined by a Hearing Care Specialist

A professional hearing exam can help you determine what’s causing your tinnitus and suggest possible treatments. Professionals can help you take care of your tinnitus in many ways such as:

• Help you train your brain not to hear tinnitus by enrolling you in therapy
• Scheduling a noise canceling hearing aid fitting
• Help you manage thought patterns shown to make tinnitus worse by suggesting cognitive behavior treatment

Expert help can speed up healing and assist you to sleep better at night. Schedule an appointment with your hearing care professional to find out if you can get some help with your tinnitus.