All the sounds like ringing, humming, buzzing, or roaring which are present in the ear when no actual sound is present is called tinnitus. People who have experienced this condition had difficulties falling asleep, however we have some methods which will help you improve your sleeping.

  • Clear your mind before going to bed – you do not want to have more troubling things or thoughts on your mind since tinnitus troubles your sleep.
  • Focus and think about something you like – it may be anything/anyone you enjoy thinking about. Creating a story and visualizing it can help you focus even more.
  • Avoid the loop – it is a vicious circle which works under 2 mechanisms: 1. The more attention you give to tinnitus, the louder it gets; 2. The louder your tinnitus is, the more attracts your attention, making it even louder. Once you start thinking about it, immediately focus on something else, for instance, reading a book, watching a movie. Keep telling yourself: “If I let myself focus on my tinnitus, it will just get louder and even harder to ignore.” The loop will be significantly worse if you are in a silent room, thus it is significant not to start the loop then.
  • Try making the noise from your tinnitus – white noise or a noise from a fan or TV may help you mask the tinnitus. There are a lot of custom noise generators for sounds like wind, waterfall, fire, rain, static and ton of other generators.
  • Keep thinking about something else until you fall asleep – ignore any images or thought that are irrelevant, but keep appearing in your mind because they will only make you lose focus.

Additional tips

  • If you are not able to not pay attention to the tinnitus and it starts stressing you out, try thinking that the sound comes from an actual device in your room.
  • You may get a clock in your room which has a loud ticking and it will easily make you focus on that sound instead of your tinnitus. You may even count the tick-tock to help you fall asleep more easily.

Warnings

  • When you mask the noise of the tinnitus you have to bear in mind that your goal is to reduce the emotional response to it and it should be partially audible over the masking noise. Otherwise, you won’t really train your brain to ignore it.
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All the sounds like ringing, humming, buzzing, or roaring which are present in the ear when no actual sound is present is called tinnitus. People who have experienced this condition had difficulties falling asleep, however we have some methods which will help you improve your sleeping. Clear your mind before...