Chapter 6: Sleep and Relaxation

[Tinnitus Talk]

Suggestions for Chapter 6: Sleep and Relaxation

Put all of your suggestions, comments and ideas in here and we'll update the guide as we go.

The guide can be found here Tinnitus Help: The Guide

The content that goes in the guide will be for everyone. Please consider that this is for people from many different cultures and belief systems - don't be offended if there are certain things that don't make it in

 

[Kathi]

Suggestions for Chapter 6: Sleep and Relaxation

Put all of your suggestions, comments and ideas in here and we'll update the guide as we go.

The guide can be found here Tinnitus Help: The Guide

The content that goes in the guide will be for everyone. Please consider that this is for people from many different cultures and belief systems - don't be offended if there are certain things that don't make it in

Same recommendations as in Emotion and Reaction. Relaxation exercises really help. I finally slept after I started practicing every night. I tried sleep meds but they only helped for two or three hours. Getting the body to relax naturally is very important.

 

[glynis]

Lavender on your pillow will help relax you and help you sleep.
Sound therapy
A warm relaxing bath
A warm milky drink
Reduce alcohol
Regular bedtime routine
Keep off computers etc two hours before bedtime.
Read a book
Download free relax and sleep apps
Minimize stress
If have reacuring thoughts write them down to off load them and forget about them to help sleep.

 

[Song interpreter]

Yep. See chapter 4.

And I agree with Glynis.

 

[Sound Wave]

This old post of mine might work here...

https://www.tinnitustalk.com/threads/new-and-stressed-with-tinnitus-—-read-this-first.3978/

 

[John Duck]

If you try everything that all the books say and you still can't sleep because the noise of tinnitus is so loud....

Try what I did...I discussed a LONG TERM sleeping medication with my Doctor...I was put on an anti-anxiety pill and an anti-depressant ( small doses ) which I took at night.
IT WAS THE ONLY WAY I COULD SLEEP...
It helped immensely. I was on the medications for 3 years and weaned myself off during the 4th year and have been drug-free ever since.
I have noticed no side effects whatsoever and was grateful the medication could help.
I did not want to start the medication ( who does ).............. But.....
Do I want to drive around with my family in the car on no sleep.?..Answering that question made my choice easy...

 

[Zug]

Have Sex.

It works for me.

 

[Steve]

Excellent.

I've not formulated the comments into a coherent whole just yet but the ideas are in there. I work in a non-linear fashion, so I tend to dip in and out all over the place

This old post of mine might work here...

https://www.tinnitustalk.com/threads/new-and-stressed-with-tinnitus-—-read-this-first.3978/

I've copied some of it and put it in the Don't Panic section as the opening part fits very nicely indeed.

 

[Bronte]

A very warm shower that focuses on the sides of the neck - which in turn relax the muscles around the ears - tends to help me. And yes, try to keep away from stressful situations. Relaxing is key.

Oh, two more things...I found that after having a massage (which focused on the neck and upper back area) , the T was much quieter for the next couple of days. I'm thinking that perhaps the blood circulation may have something to do with it.
I also avoid Chinese restaurants now. The last couple of occasions left my T roaring. I'm thinking the MSG played a part (or was the main culprit!). I've since switched to Thai, with no after-effects. You can't go wrong with a clean & healthy stir-fry.

Ciao for now,
Bronte, Sydney

 

[Joao Rio]

1. I have found that mindfulness meditation has helped me a lot. It took me about 4 months of 5 to 10 minutes of guided meditation before bed. I believe it helped me deal with my anxiety which in turn enabled me to fall asleep better.

I try to do it just by myself, and fail often, it is easier to start with guided meditation. that are a number of smartphone apps with lots of free content, before deciding to spend any money.

2. Routine. Classic insomnia advice is to have a routine, go to bed at plan to wake up at constant times, don't expose yourself to artificial light such as TV, smartphone games, etc, before going to sleep.

3. Don't eat at least 2 to 3 hours before going to bed. For example, I eat at 20h00 and go to bed at 23h00. I found that this way your metabolism will be less active.

4. Physical exercise is of course a great way to get tired and hence easier to fall asleep.