{"id":1427,"date":"2024-07-12T16:19:38","date_gmt":"2024-07-12T16:19:38","guid":{"rendered":"https:\/\/valleyaudiology.com\/?p=1427"},"modified":"2024-07-12T16:20:04","modified_gmt":"2024-07-12T16:20:04","slug":"how-to-manage-tinnitus-at-night","status":"publish","type":"post","link":"https:\/\/valleyaudiology.com\/how-to-manage-tinnitus-at-night\/","title":{"rendered":"How to Manage Tinnitus at Night"},"content":{"rendered":"

Tinnitus, the perception of ringing or buzzing in the ears without external sound, can be particularly bothersome at night when everything else is quiet. This can make falling and staying asleep challenging for the roughly 10% of Americans who have experienced tinnitus lasting five minutes or more<\/a>. Here are some effective strategies to manage tinnitus and improve your sleep quality.<\/p>\n

To start managing your tinnitus symptoms at night, begin by preparing a comfortable sleeping environment.<\/p>\n

Optimize Your Bedroom<\/span><\/h2>\n
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Photo representing indication of hearing loss<\/figcaption><\/figure>\n


\n<\/strong>Start by ensuring your bedroom is dark, cool and quiet. Invest in blackout curtains to block out any external light and consider a comfortable mattress and supportive pillows. Eliminating electronic devices that emit light and noise will also contribute to a more relaxing atmosphere, making it easier to fall asleep despite tinnitus.<\/p>\n

Use Sound Masking<\/span><\/h2>\n


\n<\/strong>Introducing background noise can help mask the internal sounds of tinnitus<\/a>. This technique, known as sound masking, involves using devices such as white noise machines, fans or tinnitus-specific masking devices. Users can play sounds of rain, ocean waves or gentle music, which can provide a constant external noise that helps you fall asleep by distracting from or drowning out the tinnitus sounds.<\/p>\n

Mindfulness and Meditation<\/span><\/h2>\n


\n<\/strong>Mindfulness and meditation practices can be particularly beneficial for managing tinnitus<\/a> at night. Techniques like deep breathing, progressive muscle relaxation and guided imagery can calm your mind and reduce the stress and anxiety often associated with tinnitus. Consistently practicing these techniques can help train your brain to focus less on the tinnitus and more on relaxing and falling asleep.<\/p>\n

Regular Exercise<\/span><\/h2>\n


\n<\/strong>Physical activity is another effective way to manage tinnitus. Engaging in regular exercise, such as walking or running through Concord Community Park, can help tire your body and make it easier to fall asleep. Exercise also improves overall health, which may equip you to better cope with tinnitus. A peaceful evening walk, for example, can help relax your mind and body before bedtime.<\/p>\n

Cognitive Behavioral Therapy<\/span><\/h2>\n


\n<\/strong>Cognitive Behavioral Therapy, or CBT, is a proven method for managing the negative thoughts and behaviors associated with tinnitus. By working with a therapist, you can develop strategies to change how you perceive and react to tinnitus. This therapy can be particularly useful if tinnitus significantly impacts your quality of life and improved overall tinnitus management will help with tinnitus at night.<\/p>\n

Consulting with Experts<\/span><\/h2>\n


\n<\/strong>If tinnitus continues interferes with your sleep, it\u2019s important to consult your doctor. Persistent sleep disturbances can affect your overall health and well-being. The team at Valley Audiology<\/span> can work with you to create a tailored management plan, addressing your specific needs and concerns.<\/p>\n

To learn more, contact Valley Audiology<\/span> to schedule an appointment today.<\/p>\n