Suggestions Chapter 6: Sleep and Relaxation

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.

 

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.

 

Yep. See chapter 4.

And I agree with Glynis.

 

This old post of mine might work here...

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

 

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...

 

Have Sex.

It works for me.

 

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

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

 

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

 

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.