Tinnitus and sleep

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You deserve a good sleep…

Sleep disturbances are a common experience that affects individuals of all ages, including children, but is more prevalent among older adults. For some individuals with tinnitus, falling asleep may become more challenging. The transition from a relatively noisy daytime environment to the quietness of the bedroom can amplify the perception of tinnitus noises, making them more noticeable and interfering with the ability to fall asleep.

Many individuals with tinnitus actually enjoy restful sleep and view it as a welcome respite from their tinnitus. Interestingly, those who sleep well do not seem to experience fundamentally different types of tinnitus compared to those who struggle with sleep.

The worries and concerns you may have about the duration of your sleep, the consequences of sleep deprivation, or your tinnitus itself are likely to have a more significant impact on the quality of your sleep than the presence of tinnitus sounds.

It is probable that factors other than tinnitus are responsible for waking you up during the night. Typically, people do not recall these natural awakenings. However, if you awaken enough to notice your tinnitus, you may find it more difficult to fall back asleep and remember this disruption the following day.

Tips for a good night’s sleep

Sleep patterns are greatly influenced by habitual behaviors and routines. In many cases, poor sleep quality can be attributed to unhealthy habits. Ironically, some of the methods we employ to address sleep issues can exacerbate them. Here are some recommendations to improve sleep habits and promote better sleep quality

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The sleep cycle
Sleep is a 24-hour cycle

Sleep is a continuous 24-hour cycle influenced by activities carried out during the day, impacting the quality of sleep at night. A typical night’s sleep consists of several stages, ranging from light to deep sleep, and involves multiple awakenings. The initial awakening typically occurs after a few hours of sleep. With age, individuals tend to experience less deep sleep and more frequent awakenings, leading to lighter and more fragmented sleep patterns. Additionally, there is a tendency to take daytime naps as sleep becomes less consolidated. While most people accumulate around seven to eight hours of sleep overall, actual sleep durations vary widely among individuals. Insomnia is characterised by persistent and severe difficulties in falling and/or staying asleep, typically occurring at least three or four times a week and lasting for six months or longer.

Disrupted sleep?

The experience of tinnitus often coincides with periods of sleep deprivation or disrupted sleep, which typically triggers feelings of anxiety. You may find yourself caught in a familiar pattern: as bedtime approaches and the environment grows quiet, you become more attuned to your tinnitus, sparking unhelpful worrying thoughts such as, “I’ll never be able to sleep!” This mental reaction elevates your stress levels, leading to difficulties in falling asleep. Over time, prolonged sleep disturbances can intensify feelings of anxiety, perpetuating a vicious cycle of sleeplessness, worry, and heightened awareness of tinnitus.

Here are some tips to help improve your sleep quality

  • Consult your healthcare provider if you’re experiencing insomnia. Sleep disturbances may be linked to underlying medical conditions that can be addressed with proper treatment. Consider the option of sleep medication if it’s recommended by your healthcare provider. While not a long-term solution, under medical supervision, it can offer temporary relief during periods of acute sleeplessness.
  • Avoid relying on alcohol or over-the-counter medications to induce sleep. While they may initially help you fall asleep, they can disrupt your natural sleep patterns, leading to premature awakenings and difficulty returning to sleep.
  • Limit your intake of caffeine and nicotine, especially in the evening, as they are stimulants that can interfere with your ability to fall asleep. Consider reducing or eliminating them from your evening routine.
  • Stay physically active during the day, as regular exercise promotes better sleep quality. However, avoid exercising close to bedtime, as it may disrupt your sleep cycle.
  • Dedicate at least an hour before bedtime to unwind and relax. Engage in calming activities such as reading or practicing relaxation techniques to prepare your mind and body for sleep.
  • Consider writing down any worries or concerns before bedtime as a way to alleviate anxiety. Spend a designated amount of time each evening addressing these worries or brainstorming solutions.
  • Create a relaxing sleep environment by limiting stimulating activities in the bedroom. Reserve your bed for sleep and relaxation only, avoiding activities like watching TV or working on electronic devices.
  • Experiment with background noise to help mask the quietness of the room and the sound of tinnitus. Consider using a fan, playing soft music, or listening to natural sounds like ocean waves or rain.
  • If you’re unable to fall asleep within 25 to 30 minutes, get out of bed and engage in a calming activity until you feel sleepy again. Repeat this process as needed to avoid associating the bed with wakefulness.
  • Maintain a consistent wake-up time, even on weekends, to regulate your body’s internal clock. Avoid daytime napping to promote better sleep at night.
  • Avoid taking it easy after a poor night’s sleep, as it may exacerbate feelings of fatigue. Instead, engage in light activities to help maintain energy levels throughout the day, while being mindful of your limitations.

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