SLEEP AND TINNITUS

We appreciate silence in order to sleep, but tinnitus sufferers may dread this silence, since this can be the time when tinnitus appears more intrusive.

Many people believe that the volume of tinnitus increases, when trying to get to sleep.
This is not so.
The silence and quiet creates an acute awareness and a focusing of the mind on the noise and increases the intrusion of tinnitus. Sleep becomes difficult. This leads to frustration, stress, anxiety and possibly a profound sense of isolation. With mind and body so stressed and alert it cannot be expected to relax in order to sleep.

There is also the general belief that tinnitus is the cause for waking up during the night, in other words, the noise of tinnitus wakens people.
On waking and being aware of tinnitus it may be assumed that tinnitus was the cause of their awakening. This is not so. Sleep patterns, (see below) especially as we get older, change, and in most cases it is merely the pattern of sleep, the individual body clock which is the cause of interrupted sleep. However when awake, the mind may once again focus on tinnitus, bringing the noise into prominent audio focus, along with the possible fears and negative thoughts about tinnitus, which in most cases are really unfounded. It is not easy to dismiss fears in the middle of the night, nevertheless, it is possible, that by just reading this document when unable to sleep, will help to reduce stress, help relaxation and induce sleep.

People whose tinnitus is very troublesome at night should try to avoid total silence.
If possible provide a small noise, such as the ticking of a clock, a radio on low or personal stereo. It has been reported that a small indoor fountain has been very helpful in masking tinnitus and inducing sleep. There are also many relaxation tapes to choose from, to suit the individual need.

SLEEP PATTERNS PROGRAMMING

Our lives are to a large extent, governed by habit: timetables with which we organise our daily activities. Most of us may not realise and understand how much influence this programming has on our well being, and this can be very profound in our sleep programme. Assessing our sleeping habits (our personal sleep programme) is the first step in understanding how we may be able to help ourselves to achieve a more positive relaxed attitude in coping with tinnitus and sleeping, for instance:

• Trying to sleep before your mind and body is ready will be difficult, likewise, go past your sleep 'time' and your mind will become active once again. It is a known fact that everyone has a 'time' for going to sleep, recognise your sleep 'time'.
• Room and body temperatures are important, check that you are not too warm or cold.
• Know what suits you with regard to food and drink, do not allow yourself to have what you know will keep you awake.
• Practice a sleep routine in preparing for bed - programme your mind and body for sleep.
• Try to get daily exercise to induce natural tiredness.
• Try not to sleep during the day, as it may produce the inability to sleep at night.
• Keep a note pad and pen by your bed, since quite often, ideas/things to remember can keep you awake, so jot them down and forget them!
• Keep a diary of sleep patterns - this may bring to light some habits, which can be corrected and will reduce the stress of sleepless nights.

FACTS ABOUT SLEEP

As we get older, it is a fact that many people require less sleep, and the sleep we have, can take on various patterns of sleeping and waking. During the night, this is quite common and normal, with no ill effects on health. However, many people have strong beliefs about sleeping and the changing sleeping pattern can be very stressful, but with understanding and a more relaxed attitude the stress factor can be greatly reduced. We would all be very surprised at the number of people who are awake during some periods of the night.

Getting up and having a drink, walking around a little, will often induce sleep, as will reading for a while, listening to the radio etc. However, be aware that necessary as this is, it is forming a set pattern, which is timing the brain to wake for that drink etc.

Acknowledging self-made sleep patterns is important - it will eliminate fears and anxiety caused by our own wrong conclusions on health and sleep.

Acquire knowledge and understanding of your tinnitus - this will help to reduce fears and anxieties. It will produce a better understanding with a healthier attitude towards a calmer sleeping pattern and an improved quality of life.

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