Lying awake at night and dreading the exhaustion you’ll have the next day is an unpleasant experience that’s made even worse when something like tinnitus is responsible for your restlessness.
Let’s take a look at a few ways you can minimize that internal ringing for a better night’s rest.
Use a Fan
Running a fan is a cheap, effective form of sound masking—the method of covering the internal ringing with an external noise. It also has the added benefit of keeping you cool at night, a necessary tool for high temperatures in Austin.
Use a Tinnitus App
A tinnitus app provides sound masking with calming white, brown or pink noises. Some apps also include nature sounds like waves crashing against the shore or a steady rain.
If you prefer not to use your phone at night, a sound machine can provide the same relief.
Minimize Stress
A 2018 study found that stress could contribute to the beginning or worsening of tinnitus. Because tinnitus can also cause stress, many people find themselves stuck in a loop. Try a few of the following to minimize stress before bed:
- Take a bath. A nice hot bath before bed can soothe sore muscles, calm you down and prepare you for a long night’s rest.
- Meditate. Meditation trains the mind to stay focused, clear and free of unnecessary stress. If you’re new to the practice, try downloading a meditation app or watching an online video.
- Journal. If meditation isn’t right for you, journaling before bed can provide similar relief. Sit down about an hour before bed and write about your day. You can include stressors and worries, but try to end on a positive or neutral note.
- Yoga. A nighttime yoga routine can help regulate your body’s stress response systems. Pull up a 15-minute video about an hour before bed to find a little calm.
- Read a book. Instead of scrolling through your phone at night, pick up a cozy book to help you relax. Try to stay clear of subjects that make you sad or anxious right before bed.
Schedule a Tinnitus Evaluation
Scheduling a tinnitus evaluation will help you feel like you’re taking charge of the ringing, rather than letting it take charge of you. Our specialists will discuss your symptoms and find the right management path forward. Contact River ENT to schedule your appointment today.
