As you prepare for a peaceful night’s sleep, you might start to notice your tinnitus – a gentle ringing, humming, buzzing, or even whistling in your ears – becoming louder. This can shift from a quiet murmur to a noticeable disturbance while trying to sleep. So, you might wonder, “Why does my tinnitus get louder when I lay down?”
If this sounds familiar, you’re not the only one. Many people around the world find their tinnitus gets worse as they settle down to sleep. This article will explore the unusual link between tinnitus and lying down, helping you understand why it might happen.
Why Lying Down Can Make Tinnitus Worse
Tinnitus is when you hear sounds that aren’t actually there, and it can be confusing both for scientists studying it and people living with its constant sound. There are several reasons why the ringing in your ears might worsen while lying down at night.
The Influence of Your Surroundings
During the day, the hustle and bustle of life provide a constant backdrop of ambient noise, which often overshadows the subtle drone of tinnitus. When you lay down, especially in a quiet room, this auditory distraction reduces, making the perceived intensity of your tinnitus appear to escalate. It’s like noticing the hum of a fridge only when all else falls silent.
How Your Body Responds
Your physiological state also plays a role. As you lay down, your heart rate slows and blood pressure drops, inducing changes in your auditory system that could heighten your awareness of tinnitus. A change in body posture can also affect blood flow to the ear, further augmenting the perception of tinnitus.
Implications of Stress and Anxiety
These psychological states can amplify your focus on tinnitus, making its impact more pronounced when you’re trying to find solace in sleep. The challenge lies in breaking this cycle, redirecting your attention from tinnitus to more calming thoughts.
Strategies to Help Tinnitus Worsening at Night
Dealing with the increased noise from tinnitus at night isn’t about trying to stop it but changing our response. Here are some tips to help you habituate to the condition and lessen its impact on your sleep.
Cultivating Healthy Sleep Hygiene
Creating an environment conducive to restful sleep can significantly reduce your awareness of tinnitus. This can include setting a regular sleep schedule, making your bedroom dark and comfortable, and avoiding caffeine or stimulating activities close to bedtime.
Redirecting Attention
Engaging in activities that captivate your attention can help distract from tinnitus. Reading a book, listening to a podcast, or practising mindfulness can be beneficial. Redirecting your focus can support a smoother transition into sleep.
Sound Therapy
The principle behind sound therapy lies in introducing other sounds into your environment to help distract from those of tinnitus. They can include white noise, ambient music, or even sounds of nature, such as waves or a gentle breeze. While not designed to silence tinnitus, these soothing sounds can help shift your focus away from the ringing or buzzing, allowing you to notice your tinnitus less.
Consideration of Sleep Positions
The position you adopt for sleep can also influence how you perceive tinnitus. While there’s no ‘one size fits all’ solution, some individuals have reported noticing their tinnitus less when sleeping in certain positions. For instance, if your tinnitus primarily affects one ear, you might find it helpful to sleep with the affected ear facing upwards.
Acceptance and Habituation
Learning to accept tinnitus as part of your sensory experience is a powerful tool. Habituation, the process of becoming accustomed to tinnitus, can take time but is crucial in dampening the perceived loudness.
In line with this, digital tools such as the Oto app are revolutionising how we cope with tinnitus. This mobile application incorporates strategies drawn from cognitive behavioural therapy (CBT) to aid in your tinnitus journey. It offers personalised programmes that help you habituate to the condition, reduce your awareness of the sounds, and ultimately bring a sense of tranquillity back into your life.
Seek Professional Guidance
Though this article provides a broad understanding, each person’s experience with tinnitus is unique. It may be beneficial to consult an audiologist or psychologist who can provide personalised strategies and support to help you notice your tinnitus less.
Conclusion
Living with tinnitus can be tough, especially when it seems louder as you try to sleep. But remember, noticing it more doesn’t mean it’s getting worse. As you gain a deeper understanding of why this happens, you can find better ways to live with tinnitus.
Simple habits like a regular sleep routine and doing things you enjoy can help lessen tinnitus’ impact. Accepting the sounds as part of your life is also a big step in making them less bothersome. Then, whether you’re awake or asleep, standing or lying down, tinnitus becomes less of a distraction – just another small sound in the background of your life.
