In the tranquility of the room, the constant ringing or buzzing of the ears can be especially irritating, even depriving us of being able to rest at night.

However, we can follow certain guidelines that will help us sleep better despite having tinnitus. A report on tinnitus and sleep, from the British RNID Institute, provides us with the following helpful tips:

  • Perform relaxation exercises.
  • Exercise regularly People who are fit tend to sleep better. However, you should avoid exercising right before bedtime.
  • Go to bed when you feel sleepy and not because it’s bedtime. If you do not fall asleep in 20-30 minutes, get up, go to another room and do something quiet and relaxing, like reading. Go back to bed when you feel sleepy again.
  • Get up at the same time every day. This is one of the most important guidelines for improving sleep.
  • Try to limit the amount of caffeine and nicotine at night, as they are stimulants.
  • Keep your room at a suitable temperature, without too cold or too hot.
  • Do not watch or read television in bed before bedtime. This will only keep you more on alert.
  • Reduce your activity level at least one hour before going to bed.
  • Use an alarm clock or pillow with radio, which emits relaxing sounds in the room, for example, the sound of waves or birds singing, can help you relax and thus fall asleep.

Source: RNID, Fact Sheet About Tinnitus and Sleep,

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