Sleeping With Tinitus
Tobey - Author of Tinitus Free Living
One of the biggest challenges that I hear from
tinitus (constant ringing in the ears) patients is their inability
to get a good night's sleep. I used to have this problem as well,
so I am very familiar with how frustrating that is. Imagine what
it might be like to sleep on a busy airport runway with jets taking
off all around you. That's what it's like for me. For many people
who suffer from this debilitating disease, they can be kept awake
by constant hissing, roaring, pulsing, whooshing, chirping, whistling
and even clicking sounds that interfere with their regular sleep
Unfortunately, the less sleep you get, the more your tinitus will
bother you. Why this is I'm not sure, except to know that if you're
tired it's much harder to keep motivated and do the things you need
to do to keep your mind off tinitus. I do know, however, that it's
very important to get at least 8 hours of sleep each night in order
to avoid what often feels like an increase in the tinitus volume.
So, how do you get a good night's sleep? That's really a 2 part
question because first you have to get to sleep and then you have
to stay asleep. I can't tell you the number of times that tinitus
would actually wake me up in the middle of the night. Once awake,
it’s virtually impossible to get back to sleep. Many patients
admit that their tinitus is much worse after awaking from sleep
and I definitely agree with this based on my own experience.
First, let's talk about how to get to sleep. After experimenting
for several years I came up with a formula that works for me and
I truly believe it can work for you too. And, like David Letterman
I call it; the top ten ways for tinitus patients to fall asleep.
But this is no joke!
Number Ten: Make sure you're physically tired. This seems like
such a simple thing but it can really help to be just absolutely
fatigued when you hit the pillow.
Number Nine: Don't watch TV before going to bed. It fills your
mind with useless nonsense and more often than not, your mind will
race with useless information as a result of the subject matter.
Number Eight: Don't exercise right before bed. This will raise
your adrenalin and give you energy. Energy is the last thing you
want when trying to sleep.
Number Seven: Don't eat after 8:00 pm. Avoid volume raising tinitus
foods like caffeine, salt, alcohol, etc.
Number Six: If you can, meditate before bed. It will help to relax
you and rid your body of any stress it is carrying. Breathe Deeply.
Most of us go through our lives taking short breaths. A deep breath
Number Five: Learn to relax in bed as if it were a rewarding experience.
Relax each part of your body as you focus on relaxing it. Start
with the top of your head and work your mind down to the tip of
your toes. Very often I would only get to my knees and I'd be asleep.
Number Four: Try not to habituate yourself to loud noise when
you are falling asleep. Avoid leaving the TV and/or radio on. If
you can, open the window and listen to nature. If you must listen
to something, make it a natural environmentally friendly sound,
so when it's not there, you won't miss it.
Number Three: Make sure the room is dark so your brain tells your
body its time to rest.
Number Two: Don't Think! I know that seems like an odd concept
but the fact is, thinking is what keeps your mind active and that
keeps you awake.
And, the Number One way to fall asleep is: If all else fails,
When you make love, you are not thinking about your tinitus and
at the same time you are setting up your body to accept sleep. The
magic in that is that you are NOT thinking! The mind is trained
to think. Do you realize how little time you spend in your day not
thinking? The trouble is that most people have never learned to
not think. I saw an ad on television once for a large newspaper
chain and their slogan was; Never Stop Thinking. This is utter nonsense.
You need time away from thinking - especially if your thoughts are
negative or stressful.
So, how do you stop thinking? If you're familiar with meditation
then you likely have a good idea how this works. It's a simple concept
but believe me it takes practice. The more you practice it the better
you'll get at it. I use this technique to cat nap during the day
and it works every single time. And, here it is: Relax and let your
mind wander. When your mind falls on a thought, don't follow it.
Don't focus on that thought. Say to yourself, oh I just landed on
a thought let my mind go back to wandering. Don't fight it, just
allow your mind to drift onto other thoughts. It's when your mind
lands on a thought and follows that thought through a series of
mental movies that causes stress and ultimately keeps you awake.
Like I said, it takes practice, but it can be done.
Now, how do you stay asleep? That's an easy one. If you're tired
when you go to bed you have a high probability that you will stay
asleep. If you happen to wake up because of a dream or a loud noise,
simply go through the ten steps all over again. Have a good night's
Paul Tobey is a professional concert pianist who uncovered a healing
path for his Ringing
Ears without the aid of drug therapy or medical intervention.
Paul has trained thousands of people in both professional and personal
developement. For access to the Tinitus
Seminar and eBook...
Click here to read about it.