Tinnitus is often most debilitating at nightﾠwhen the quiet peace of the evening is replaced by the buzzing, hissing, or ringing between your ears.ﾠﾠHere are a few things you can do to get a better night's sleep, and in doing so, make your next day brighter. ﾠIf you have any other ideas please share them. ﾠ

1.ﾠPrepare for bed consistently night to night:ﾠﾠWhen you brain recognizes the series of events leading up to bedtime it's more likely to kick in its night-time shut down sequence itself.

2. Pick up your pen and paper:ﾠﾠInstead of thinking of all that you have to do the next day while tossing and turning in bed, spend a good ten to fifteen minutes writing everything down that comes to mind. ﾠWhen you've cleared your mind of the next days "to do" list, your brain will be more likely to relax.

3. Keep it cool and dark:ﾠﾠPeople sleep more soundly when they're cool, and melatonin (created by your body to get to sleep) is more readily produced in the dark. ﾠ

4. Relax your body:ﾠﾠProgressive relaxation helps the body to unwind and reduces tossing and turning. ﾠTense up your toes and hold for five to ten seconds. ﾠThen relax and move on to your legs. ﾠMove up until you've tensed up your face. ﾠThen tense up your entire body and relax. ﾠIt really feels good.

5. Engaging your ears, or not:ﾠﾠSome enjoy background noise such as a CD filled with nature sounds, others prefer music. ﾠTwo tricks here. ﾠFirst, if you listen to music make sure there aren't any words. ﾠThey may engage your brain and bring you back to life just as you were falling off. Second, if you like the quiet, don't be afraid of hearing your tinnitus. ﾠ If you give it the power to keep you awake, it will take it. ﾠInstead, you can hear it without reacting to it. ﾠImagine that it's the hum of an old generator on a secluded tropical beach, the waves are lapping in the background as the breeze drifts past your face...zzzZZZZ ﾠWhat's worked best for you?

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