{"id":1119,"date":"2019-11-15T12:09:46","date_gmt":"2019-11-15T12:09:46","guid":{"rendered":"https:\/\/indianahearingspecialists.com\/?p=1119"},"modified":"2019-11-20T00:09:43","modified_gmt":"2019-11-20T00:09:43","slug":"tinnitus-sleep-dont-mixbut-they-can","status":"publish","type":"post","link":"https:\/\/indianahearingspecialists.com\/tinnitus-sleep-dont-mixbut-they-can\/","title":{"rendered":"Tinnitus & Sleep Don\u2019t Mix\u2026But They Can"},"content":{"rendered":"\n

Tinnitus<\/a> is a ringing or other sensation in the ears that can severely impact a person\u2019s quality of life. People in Indianapolis who struggle with tinnitus experience problems such as stress, anxiety, depression and fatigue. Sleep<\/a> often proves elusive; it\u2019s difficult to nod off when there is a steady noise keeping you awake. Just ask the spouse of any snorer. Certain tricks can help you overcome the distraction and enjoy a quality night\u2019s sleep. <\/p>\n\n\n

Learning to Ignore Tinnitus is the Key to a Good Night\u2019s\nSleep<\/h2>\n\n\n
\"woman<\/figure><\/div>\n\n\n\n

About one out of every five people in Indianapolis experiences\ntinnitus. For some, it\u2019s barely noticeable, coming and going with little\nwarning. Other people struggle with tinnitus constantly. Regardless of its\neffect on your life, if you have tinnitus, chances are you have had trouble\nfalling asleep at least once in a while. <\/p>\n\n\n

Tips to Get a Good Nights Rest With Tinnitus<\/h2>\n\n\n

Your Indianapolis doctors would like you to know that there are strategies<\/a> to help you ensure a restful night. The following tips should help improve your chances of falling (and staying) asleep.<\/p>\n\n\n\n

  1. Masking techniques<\/strong>. Masking techniques such as white noise therapy can help you tune\nout tinnitus so it is no longer noticeable. By playing another sound at a\nvolume slightly lower than the ringing in your ears, your brain will get used\nto the tinnitus and learn to focus on the other sound instead. Try a smartphone\napp, listen to soft music or turn on an air-conditioner or fan.<\/li>
  2. Stick to a bedtime routine<\/strong>. Your body will learn that it\u2019s time to go to sleep if you adopt\na consistent bedtime schedule. This means going to bed at the same time every\nnight, even on the weekends, and waking up at the same time the next\nmorning. <\/li>
  3. Practice relaxation\ntechniques<\/strong>. Tinnitus can lead to stress and anxiety; these\nin turn can prevent you from falling asleep. In order to break this vicious\ncycle, try relaxing by taking a hot bath, giving yourself a trigger-point\nmassage, learning progressive muscle relaxation exercises, stretching,\nmeditating, reading a book or listening to soft music.<\/li>
  4. Dim the blue light<\/strong>. The artificial blue light that TV, computer and smartphone\nscreens emit tricks your body into believing it\u2019s daytime, a signal to stop\nproducing melatonin, the hormone that controls your sleep\/wake cycle. Turn off\nthese and other electronic devices at least an hour before bedtime.\nAlternatively, you can download apps that filter and reduce harmful blue light,\nor switch your phone to \u201cnight mode\u201d to dim the screen before bedtime.<\/li>
  5. Darken your bedroom<\/strong>. If you like sleeping with a nightlight on, it\u2019s likely you\naren\u2019t actually sleeping as much as you could be. Studies show that a\npitch-dark bedroom encourages sleep; put up blackout curtains or wear a sleep\nmask to cut down on the amount of light in your room. <\/li>
  6. Turn down the thermostat<\/strong>. Research shows that a temperature between 60-68 degrees\nfahrenheit is ideal for sleeping. Your body\u2019s core temperature drops at bedtime\nin order to induce sleep; if the bedroom is too warm, you may have trouble\ndrifting off. If you\u2019re afraid you\u2019ll be too cold in the middle of the night,\nput on a pair of cozy socks before climbing beneath the sheets.<\/li>
  7. Avoid caffeine<\/strong>. A cup of coffee or hot tea can be the perfect finish to a\ndelicious meal, but the caffeine in these beverages acts as a stimulant that\nmight leave you unable to fall asleep at bedtime. Experts recommend cutting off\nyour caffeine intake at least eight hours before you go to sleep\u2014or switch to\ndecaf.<\/li>
  8. Don\u2019t just toss and turn<\/strong>. Lying in bed tossing and turning is pointless. If you find\nyourself unable to sleep, get up and make yourself a snack. Digestion requires\nenergy, so a light meal might actually make you tired. Afterward, sit in a cozy\nchair or recliner, put on soft music and read a book. Once you begin yawning or\nfeel tired, go back to bed. Chances are sleep won\u2019t be so elusive this time\naround.<\/li><\/ol>\n\n\n\n

    If you\u2019ve tried these tricks and still have trouble falling asleep on a regular basis, make an appointment with an Indianapolis hearing specialist<\/a>. You may need to undergo a sleep study in order to rule out a sleep disorder; some of these, such as sleep apnea<\/a>, commonly occur in people with hearing loss or tinnitus. <\/p>\n","protected":false},"excerpt":{"rendered":"

    Tinnitus is a ringing or other sensation in the ears that can severely impact a person\u2019s quality of life. People in Indianapolis who struggle with tinnitus experience problems such as stress, anxiety, depression and fatigue. Sleep often proves elusive; it\u2019s difficult to nod off when there is a steady noise keeping you awake. Just ask…<\/p>\n","protected":false},"author":1,"featured_media":1120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"(317) 671-8000 | It\u2019s difficult to nod off when there is tinnitus keeping you awake. Certain tricks can help you enjoy a quality night\u2019s sleep.","_seopress_robots_index":"","schema":"","fname":"","lname":"","position":"","credentials":"","placeID":"","no_match":false,"name":"","company":"","review":"","address":"","city":"","state":"","zip":"","lat":"","lng":"","phone1":"","phone2":"","fax":"","mon1":"","mon2":"","tue1":"","tue2":"","wed1":"","wed2":"","thu1":"","thu2":"","fri1":"","fri2":"","sat1":"","sat2":"","sun1":"","sun2":"","hours-note":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-1119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tinnitus"],"_links":{"self":[{"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/posts\/1119","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/comments?post=1119"}],"version-history":[{"count":0,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/posts\/1119\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/media\/1120"}],"wp:attachment":[{"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/media?parent=1119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/categories?post=1119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/indianahearingspecialists.com\/wp-json\/wp\/v2\/tags?post=1119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}