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A good night sleep is important and provides the necessary rest and relaxation the body needs to rejuvenate. Lack of sleep may increase your stress level and may enhance the perception of ear noise. Thus getting enough sleep is important. Further an otherwise quiet environment at night may make ear noise more noticeable.

Here are tips that have worked well for others in helping them sleep at night:

  1. Ideally your sleeping place would be used only for sleeping so that you are conditioned to sleep here. Enter your bedroom only when you are tired and ready to sleep
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  3. Don't go to bed until you are relaxed physically. Take stock of yourself before going to sleep: are you cold, hungry, or in pain? Try to deal with these physical issues before going to sleep.
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  5. Don't go to bed until you are relaxed mentally. Try and focus your mind on something pleasant and relaxing particularly a relaxing sound (the Sleep Sound generator is available at the Noise Relief Store). Relaxation techniques such as yoga, meditation, biofeedback, progressive relaxation, Relaxation MP3s and CDs, reading, watching television and sound therapy (using an approved wide band background noise played using headphones to reduce the perception of Tinnitus- available at the Noise Relief Store) all have their place. Try each out and find the one that works for you.
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  7. Don't nap during the daytime; have a workout instead, or, go to bed a little earlier. For the most part, try to maintain a regular sleeping pattern with a regular bedtime and regular waking up time. Keep in mind it is usually best to defer bedtime until you are sleepy.
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  9. Stay positive and understand that your mind and body are constantly trying to return to a balanced state (Homeostasis). Clear your mind of all worry and concerns. If left untreated, ongoing stress, anxiety, physical and mental issues can lead to insomnia. Individuals have advised that the Noise Relief system has reduced the fear and negative perception associated with Tinnitus. Over time, this has allowed a return to normal sleeping patterns.
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  11. Late at night, avoid eating, alcohol, smoking, coffee, and caffeinated drinks.
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  13. Studies have shown that a “predator” response is initiated in very quiet settings, increasing the sensitivity of the auditory nerve and brain function to environmental sounds. Delivering digitially produce white noise directly to the ear using headphones reduces the “gain” or sensitivity in certain areas of the brain, makes “ear noise” less noticeable and reduces the annoyance level while reducing negative emotions associated with the ear noise.
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  15. White noise or a white noise substitute can be played on a CD player to get to sleep. If your partner is annoyed by the sound of white noise or a substitute, use loose fitting headphones and a soft pillow. This is may be better than a fan or other motor sound as the volume can be adjusted so that the noise is just below the level of your ear noise.
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  17. If you find yourself getting up at night take note of the cause. Was it a noise you heard, a racing heart, cold feet or hunger? Often ear noise sufferers may be awakened due to various reasons. In a quiet room, amplification of sound sent from the auditory nerve may be heightened and possibly a predator response initiated. Having background sound is essential! Play white noise or substitute at a comfortable level to largely cover up the ear noise but also to make you less sensitive to sounds at night which would otherwise wake you. If you are still waking at night try playing the digital white noise at a louder yet comfortable level. Even if you do wake, you will concentrate on the soothing noise and fall back to sleep.
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  19. Play non-evocative background music, fans, or fan sounds or preferably white noise. Try any of the following and see what works best for you:
    • A fan or the sleep sound machine may be played
    • A clock radio playing low key music such as country using the sleep function on most clock radios
    • Use a CD player\alarm clock available from most department stores including Walmart throughout the night. Make sure the CD player has a loop function and a plug for headphones so you can repeat the white noise sound. Playing the sound at a level just below your earnoise will allow you to get to sleep easier and due to the “masking” quality of the sound will make it less likely for you to wake up at night and easier for you to fall back to sleep again.
    • Use a combination of above. For example, instrumental music on a CD like Kenny G may be played giving you something to distract from the ear noise and engage your mind in “foreground listening” while white noise may be played on your MP3 player to provide a partial masking of the sound. Using a MP3 player in this way allows you combine white noise with low key music played on a CD. Further the headphones direct the sound directly to your ear where it is needed to mask ear noise and is less noticeable to anyone you share the bed with. Mixing software is available from attached link so that you can combine your own music with white noise.
    • Install a water fountain that has a soothing white noise sound (available here). These fountains are decorative and play white noise 24 hours per day.
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  21. If you do wake up: focus on the background sounds rather than the ear noise and you should be able to fall back asleep again.
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  23. If your having a lot of trouble sleeping consider using sleeping aids, such as warm milk with honey or a sleeping pill (consult your physician).
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  25. Initially the white noise may not be soothing to your partner sleeping in bed. Consider using a white noise substitute such as a fan, shower or wave, or brook sounds mixed with white noise (see link). However, if possible use white noise. It is the gold standard for masking and facilitating auditory habituation and is a key part of tinnitus retraining therapy. If the noise is really bothersome and you simply can't get to sleep play the white noise on your MP3 player (MP3 downloads are available from attached links) and use headphones. This delivers the white noise directly to where it is needed—in your ears and of course the sound therapy won't be noticed by those around you. White Noise is like "Cotton Candy" to the brain facilitating sleep and increasing the brain's plasticity.
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  27. Practice guided imagery or visualization. This procedure involves going into a state of deep relaxation often by focusing on breathing and creating a mental image of recovery and wellness. Some individuals while trying to sleep visualize something that is complimentary to the ear noise. A hissing noise compliments visualizing a soothing shower, an engine sound compliments driving a race car or flying a jet and so on. Don’t fight the ear noise—just try to accept it or better yet play white noise or a white noise substitute like a fan, water or shower sounds. Many have found the Sleep Sound Machine (click here) to be very effective. Concentrate on the relaxing sound of the sleep sound generator and drift off to sleep.
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  29. Many researchers have said that some background sound should be heard at night by everyone. So you may wish to play sound at night even if you are cured of Tinnitus. For non ear noise sufferers sleeping in a totally quiet room may trigger a predator response where the amplification of sounds in the auditory nerve is increased. As a result a subsequent loud environmental noise may be perceived as extremely loud. This coupled with severe emotional or physical distress could trigger Tinnitus.

At night eventually ear noise sufferers will be able to sleep using background sound at lower volume levels.

In either case it is recommended that some type of background white noise be played throughout the night at a low volume.



"I suffered from Tinnitus and tried pretty much everything; vitamins, acupressure, hypnotism and supplements with limited success. As I was always looking for a cause it never occurred to me there may actually be a process to reduce the severity of the symptoms. My health professional told me that Tinnitus Retraining Therapy and other therapies are reserved for more severe cases. For the past year I have just lived with it. provides practical tips and resources to lessen ear noise. The recommended routines are good forcing you to stick to a plan. Some days are better than others and on some weekend days I actually forget about the noise. After 7 months of using the system the Tinnitus no longer bothers me. If you haven’t gone with full blown Tinnitus Retraining Therapy I would recommend the Noise Relief system as a good symptom relief approach."

"After obtaining Tinnitus as a result of a stuffed Eustachian tube, followed by a loud noise I met with medical doctor and ears nose and throat (ENT) guy. My audiogram and eardrum were fine so the ENT proclaimed everything was fine and “Don’t Worry”. Well everything wasn’t fine. My tinnitus seemed to get worse on the report there was nothing I could do about it but better when I had heard from a family friend that they had it for about a year and then it simply disappeared. My tinnitus definitely was affected by emotions.

At times the noise got so bad that it sound like a jet engine. I was near the end of my rope. When I discovered the sound therapy treatment and chose a daily planner based on the Noise Relief system the severity of Tinnitus was greatly reduced. Now I use the white noise therapy about 3 hours per day especially before bedtime or when the noise is especially loud. I am now back to about 8 hours per day in sleep. I’m grateful that someone put a system in place, and given order and happiness back into my life."







































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