Hello All. Since I got tinnitus my sleeping has got worse I sleep poorly I toss and turn rarely do I sleep all through the night I take Amitriptyline . Which gets me off to sleep but it takes a long time to get off to sleep and when I do I wake up after a couple of hours I have tried pillow sprays of lavender also lavender oil on my pulse points I try not to look at my phone a hour before bedtime and I stick to a pattern of going to bed the same time at night I also have pillow speakers and a bedside Oasis unit which plays nature sounds I also take Boots Sleepeaze but you are not advised to take it more than 2 weeks it’s the same as Nytol I don’t like the idea of prescribed sleeping pills as the side affects are too sever I have tried a 5 minute meditation but I don’t keep it up as I can’t be bothered so would be interested to hear from others on their experience of how or what works for you.
Personally I use breathing techniques. The one I like best it to concentrate on your breathing, in slowly, out slowly for a few breaths and when your mind wanders off just being it gently back. Then Very gently squeeze your muscles starting with your toes and slowly going up your body, in time with your slow breaths. Make sure all your other muscles including your face, are relaxed. This takes several minutes and, like anything that’s worthwhile, it may take a bit of practice so don’t give up.
Even if it doesn’t work for you straight away, it is good for you.
If I can’t sleep up get up again and read for an hour, then back to bed.
Having a period of wakefulness is absolutely normal as you get a bit older.
I have very severe tinnitus (75 db) and hyperacusis. I struggled with sleeping till I found a really good hypnotist. After 3 or 4 sessions she gave me the tools to fall asleep and when I awake during the night to fall back to sleep. Wish you well.
Sounds like you are doing a lot of the right things. I use breathing techniques which I have found useful. I have also used different white noise apps, the best one I have found (so far) is Resound Relief (free for basic version) which allows me to tailor the sounds to my T (I do not drown it out with volume but instead map to it) I use sounds of waves, bubbles and beach and use mindfulness to take me to thoughts on happy holidays on the beach which helps take my mind off my T. I also ensure I exercise everyday to ensure I am physically tired as this really helps me fall asleep more quickly (if I don't exercise I find it more difficult to get to sleep). Good luck and hope you move forward on managing your T.
Hi I have several apps on my phone I tried mindfulness and it didn't work for me I do take my dog for walks as I live by the coast I keep on the go around the house thanks for the tips
I find my tinnitus torments me the most when life distracts me the least, like trying to get off to sleep. I tried Amitriptyline. Mixed with alcohol it can be lethal ( google antidepressant death found most often with amitriptyline ) Try mag2 not the pill but liquid form in glass ampoule it really is amazingly good. Fresh juice daily like orange, carrot, ginger, fennel, beetroot and celery. Personally I don’t like the audio apps, it’s like I’m feeding the beast. I find listening to Rick and Morty or anything that can make me laugh helps with the quality of that rare commodity we call sleep.
It’s a magnesium based product for anxiety and nervous irritability from cooperation pharmaceuticals, google for a supplier of you want to give it a try.
I resisted using nature sounds to sleep because, like you I was afraid of "feeding the beast" by adding more sound. I also like to reduce all the electricity around me so having something plugged in and next to me is going in the wrong direction, but I still use it sometimes and it seems to help a little for going to sleep. very tired seems the only consistent help. I now sleep in a tent in my backyard, and I find waking in the morning so much more pleasant. The birds are chirping the river is gurgling, and so the first thing I hear is that rather than the wretched whine of T. I am in better mood to start the day.
That’s great. I also find waking up to the dawn chorus is my favourite time of day. I think it has something to do with the fact that the bird sounds come from such a diverse variety of locations whereas sound from one location creates some kind of tinnitus tunnel. Fixed location sound, a fridge for example are building blocks for tinnitus. Continued exposure to fixed location sounds seem to condition the brain to continue to hear those sounds even after the source has been removed. All that stuff should come with warning labels and some sort of rating standard
That’s good; concentrate on the positive and not the negative and don’t let it rule you. There’s more to life (even in partial lockdown) than boring old noises in the head.
Hi David. Like you, I can hear my tinnitus above every other sound. Driving, watching TV, listening to the radio etc so having any sort of noise generator in the bedroom would be just another sound on top of my head noise and I couldn't cope with that. The way I get to sleep is firstly to make sure I have had some form of exercise during the day to help tire me out. My method of actually getting to sleep is by concentrating on my breathing and blanking out every thought that enters my head. I also avoid any caffeine near bedtime and if I think I need it, I take 10mg of Amitriptyline. So far this has worked well for me and I can usually manage at least 6 or 7 hours rest. I hope you find a solution soon. All the best my friend.
Hi Jimmuck I am sleeping without taking any meds now I try to tire myself out every day I walk my dog at least once a day and I keep on the go with doing chores I do try and focus on my breath but sometimes I can't be bothered but I am not too bad my T is much better also I belong to a tinnitus group we have not had any meetings but get regular emails .take care
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How do I manage? 
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