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How to Keep Tinnitus From Ruining Your Sleep

If you’re living with tinnitus, there’s a good chance you’re having trouble sleeping. That’s because tinnitus is a form of phantom perception – it makes you perceive sound that isn’t really there. When you are trying to go to sleep at night, it’s typically very quiet in the room, which can make the perception of sound even more pronounced and difficult to ignore.


But it’s not just about getting to sleep. It’s also the quality of the sleep you get. Studies have found that people with tinnitus get less of the restful deep sleep that your body really needs to function properly. There’s also a higher risk for developing sleep apnea.


Sleep issues appear to be cyclical in nature with tinnitus sufferers, too. You might have trouble getting a good night’s sleep because of your tinnitus symptoms, and then because you’re not getting enough sleep, your tinnitus symptoms become worse. I know it sounds discouraging, but there are things you can do to help fix this cycle and keep tinnitus from ruining your sleep.

Try a Tinnitus Detox for Better Sleep!


Tinnitus symptoms are often exacerbated by things like stress, anxiety, sleep deprivation, diet, certain noises, and other lifestyle factors. Of course, every case of tinnitus is unique, so it’s up to you to discover which element (or elements) are most triggering for your tinnitus.


A tinnitus detox is helpful because it eliminates the most common triggers so you can track where your symptoms might be coming from. Keep in mind that even if you are able to identify your tinnitus triggers and reduce — or even eliminate — your symptoms, new triggers may develop over time or in periods of high stress or anxiety. The tinnitus detox isn’t a permanent solution, but it can certainly bring some much-needed relief so you can sleep better.

How Do You Do a Tinnitus Detox?


Choose a date to start your tinnitus detox. On that date, you’re going to eliminate the most common triggers. Ideally, you will notice a reduction in symptoms after a few days. Hopefully, you will be sleeping better, too! Every few days, try introducing one thing back – if you want to. You might find that you’re happy eliminating these things completely, and that’s totally okay!


Here are six things we suggest eliminating for your tinnitus detox:


  • Caffeine - This is a common trigger and a fairly easy thing to eliminate. Stay away from coffee (decaf is okay), soda, green or black tea, chocolate, and of course, energy drinks.

  • Excess Sodium - Try to stay below the recommended 2,000mg per day. Processed foods contain a lot of sodium, so try to eat more vegetables and fresh ingredients.

  • Alcohol - This can be very triggering, especially right before bed. Swap out alcohol for a refreshing sparkling water or a non-alcoholic version of your favorite beverage.

  • Loud Noises - Wear hearing protection when you’re in noisy environments. Ideally, this is something you always should be doing!

  • Aspirin, Ibuprofen and Naproxen - There is a known link between NSAIDS and tinnitus. Unless these have been prescribed by your doctor, try eliminating or reducing your use.

  • Food Sensitivities - If you know that your body doesn’t handle certain foods well (like dairy or gluten, for instance), eliminate them from your diet during your tinnitus detox.


In addition to these six things, here are two things we suggest adding into your daily routine:


  • More Sleep - A lack of sleep can trigger tinnitus symptoms (remember that cycle we talked about earlier?) so plan on going to bed earlier to see if that helps!

  • Relaxing Hobbies - What is something you enjoy that reduces stress? Maybe it’s reading, baking, bird watching, or walking outside. Whatever it is, do more of it!


Unfortunately, there is no cure for tinnitus, but a tinnitus detox can help you identify some effective ways to manage it. Many of our patients have experienced long-lasting, natural relief by implementing a tinnitus detox. It can’t hurt to try!


Of course, we’re always here for you if you want to get personalized help and advice. At Inman Audiology, we have 15 years of experience helping people just like you find relief from tinnitus. Just give us a call at 248-839-5429 to schedule a time to meet with us!


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