One of the biggest challenges I hear from Tinnitus (constant ringing in the ears) patients is their inability to get a good sleep. I used to have this problem too, so I'm very familiar with how frustrating it is. Imagine what it could be like sleeping on a lively track with jets begin to lose weight around you. This is what is for me. For many people who suffer from this debilitating disease, can be kept awake by constant hissing, roaring, pulsating,Noise, chirping, whistling and even clicking sounds that interfere with their regular sleep schedule.
Unfortunately, less sleep you get, the more you disturb the tinnitus. Why is not that I'm sure, except to know that if you're tired of a lot more difficult to keep motivated and do things you have to do is to keep the mind from tinnitus. But I know it's very important to get at least 8 hours of sleep each night, to avoid what often feels like an increase inloudness of tinnitus.
So, as you have a good sleep? This is really a question in two parts, because you have to sleep and then you have to be to have slept. I can not tell you how many times I would actually wake up in the middle of the night tinnitus. Once awake, it is virtually impossible to fall asleep again. Many patients admit that their tinnitus is worse after waking from sleep, and I certainly agree with this on my personal experience.
Let us firsttalk about how to sleep. After experimenting for several years, I came up with a formula that works for me, and I really believe it will work for you. And like David Letterman I call it sleep in the top ten ways for tinnitus patients in order. But this is not a joke!
Number Ten: Make sure that, physically tired. This seems like such a simple thing, but it can really help, only to be absolutely exhausted when you hit the pillow.
Number Nine: Do not watch TV before going to bed. Thefills your mind with useless nonsense and more often than not, your mind with useless information, because the issue of race.
Number eight: Do not exercise right before bedtime. This raises the level of adrenaline and give you energy. Energy is the last thing you want when trying to sleep.
Number Seven: Do not eat after 08.00 clock. Avoid foods increase the volume of tinnitus such as caffeine, salt, alcohol, etc.
Number Six: If you can, meditate before bed. It will help you to relaxand rid the body of stress, wear and tear. Take a deep breath. Most of us go through life with short breaths. A deep breath is grounding.
Number Five: Learn to relax in bed as if it had been a rewarding experience. Relax every part of your body as it relaxing. Start with the top of the head and work your mind toward your toes. Very often I want to get on my knees and I fell asleep.
Number Four: Try not to get used to loud noise, if youAsleep. Avoid the TV and / or radio. If you can, open the window and listen to nature. If you hear something, make it a natural sound environment, so if he is not there, you will not miss.
Number Three: Make sure the room is dark so your brain tells your body its time to rest.
Number two: do not you think! I know this seems a strange concept, but the fact is that thinking about what keeps the mind active and keeps you awake.
And the numberOne way to fall asleep is: make If all else fails, love!
If you like, not thinking of tinnitus and sleep at the same time accept the settings of your body. The magic in this is that you do not think! The mind is trained to think. Do you realize how little time you spend in your day without thinking? The problem is that many people have never learned to think. I once had an ad on TV for a major newspaper chain and their motto, Never StopThink. That is absolute nonsense. Need time away from thinking - especially if your thoughts are negative or stressful.
So, stop thinking like you? When you learn through meditation, then you probably have a good idea how it works. This is a simple concept, but believe me, it takes practice. The more you practice the better you get at it. I use this technique to cat nap during the day and it works every time. And here it is: let everything hang out and relax the mind. If your mindfalls on a thought does not follow. Do not focus on these thoughts. Say to yourself, oh, I landed on a thought of leaving my mind to wander. Do not you fight it, let your mind to other thoughts. And 'when your mind lands on a thought and follows that thought through a series of mental movies that causes stress and ultimately keeps, you wake up. As I said, it takes practice, but you can do.
Well, as you stay asleep? This is easy. If you're tired when you goin bed, you have a high probability that you will remain asleep. If you wake up, because a dream or a loud noise happens, just go through the ten steps once again. They have a good night's sleep!
