Schlaflose Nächte durch Tinnitus

Tinnitus is not only a burden in everyday life but can also disturb your sleep. When the ringing in your ears seems to ruin any thought of a restful night, the despair increases. But with the right measures, you can enjoy peaceful nights despite the tinnitus. Relaxation exercises and a healthy sleep routine will help you get more rest and recharge your batteries while you sleep.

  1. How can tinnitus sabotage your sleep?
  2. Minimise stress so as not to aggravate the tinnitus
  3. Create small rituals to calm down better
  4. Turn your bedroom into a quiet zone
  5. Progressive muscle relaxation for less tension

How can tinnitus sabotage your sleep?

For restful sleep, we need a quiet environment. But what if, as a tinnitus sufferer, you inevitably bring the ear noises into your bedroom? Unsurprisingly, the noises in your ear can make getting a good night’s sleep a real challenge. It can take longer to fall asleep if your tinnitus will just not let you relax. And if you cannot sleep through the night because your ears are ringing, you will feel exhausted the next morning. The first step to escape this vicious circle is not to blame yourself when you have slept badly again. The pressure you put on yourself only increases your tension about sleeping and can make your ear noises worse. The next time you have trouble falling asleep, try doing something relaxing instead, like listening to a playlist of soothing songs or a podcast to help you fall asleep. Pay attention to your body’s signals. If you notice that your eyelids are getting heavy and you are getting tired, you should go back to bed. Often, you will fall asleep more quickly despite the tinnitus.


Minimise stress so as not to aggravate the tinnitus

We are surely all aware by now that our modern lifestyle entails various stressors, not all of which can be avoided. But when the burden becomes too great and more and more stress accumulates in your life, it is time to take it down a notch. Especially when it comes to your tinnitus, you will not be doing yourself any favours if you do not learn to manage your stress so that it does not limit your quality of life. One of the best tips for stressed souls is to listen to yourself and understand what your body needs. Often enough we know exactly that we should actually take a break, but we ignore our need for rest in order to keep up with the others. This is where a change of mindset can help. Instead of viewing breaks as an annoying necessity, you should see them as a decisive factor for your own productivity and creativity. Only if you let your mind relax once in a while can you really reach your full performance potential.

Create small rituals to calm down better

keeping a diary

When you come home after a stressful day at work, special rituals such as a relaxing bath or drinking a cup of tea can serve as a signal that you are now taking care of yourself exclusively. Because if you bring your evenings into accordance with your need for rest and do not take your worries to bed with you, your quality of sleep will also improve. For many people, whether they are plagued by tinnitus or not, keeping a diary also helps clear their mind of unnecessary worries. Reviewing the day’s events before going to bed can help you let go of stress. Meditation also clears your mind and provides deep relaxation before going to bed.

If you still have trouble relaxing at night, you can think about investing in a therapy blanket. These special blankets are weighted to mimic the feeling of a hug when you cover yourself with them. This gives the sleeper a reassuring feeling of security and cosiness, so that they should fall asleep more quickly. Especially in the case of a tinnitus, a weighted blanket could bring the necessary extra relaxation so that you can unwind better.

Turn your bedroom into a quiet zone

If your tinnitus is already causing increased noise pollution, the last thing you need in your bedroom is more sensory overload. Stimulating wall colours such as bright red or neon yellow do not have a beneficial effect on your night’s rest. Instead, design your bedroom in natural and pastel shades and create a feel-good atmosphere with calming accessories such as atmospheric lighting and soft cushions. This way, you can create your very own personal oasis of cosiness in which you can relax wonderfully. By the way: many people who suffer from tinnitus find complete silence unpleasant because the ringing in the ears seems all the louder. In this case, soft background music can help block out the tinnitus better.

Progressive muscle relaxation for less tension

For persistent cases of tinnitus, it often takes more than reducing stress and creating more quiet moments. The good news is that there is a gentle way to put your body into a soothing state of tranquillity. This relaxation technique is called progressive muscle relaxation. By alternately tensing and relaxing your muscles, you help your body enter a state of calmness. Another advantage is that progressive muscle relaxation can also have a positive influence on your mind. You will be better prepared for the challenges of everyday life and more likely to stay calm in stressful situations.

Which one of our tips would you like to try first? We hope that they will help tinnitus sufferers enjoy restful nights again!


Photo credits:
Jessica Flavia /
Eli DeFaria /
Gabby K /