how to sleep well?

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how to sleep well?





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Tinnitus and sleep disorders: how to sleep well?

Difficulty falling asleep, waking up at night, stress at bedtime, fatigue … Tinnitus is often associated with sleep disturbances. Discover the advice of Claudine Granger, sophrologist and hypnopractor, to successfully sleep well and get quality sleep.


Insomnia, night awakenings … The impact of tinnitus on sleep

In France, 1 in 3 people suffer from sleeping troubles, according toInserm. The tinnitus, which indicate abnormal hissing or buzzing, heard in ears (sometimes only one), are often associated with insomnia.

People who suffer from tinnitus very often find themselves helpless when it comes to falling asleep: total silence is not possible, due to parasitic sounds, heard continuously or intermittently, in the ear.

Trying to treat tinnitus can sometimes be like an obstacle course. Between the fact that this ailment is invisible and therefore often misunderstood by those around them, and the lack of effective treatment to treat them, the stress and anxieties faced with this pathology are growing.

The stress, difficulty in let go, generated by the tinnitus on which the patient focuses will exacerbate the perception of these parasitic noises.

If this affection can be source of suffering and great distress, soft solutions exist, in particular to help in the event of sleep disorders.

The consequences of tinnitus on sleep:

  • Difficulty falling asleep
  • Of the’anxiety at bedtime
  • Stress, fears
  • Of the tired at bedtime and on waking

The conditions for quality sleep are not met, treating stress and learning to let go is a priority, says Claudine Granger, sophrologist. “The more we defocus, the more the brain will treat sound as something banal”, she explains.

Tinnitus: the importance of detaching yourself from extraneous noise

In the evening, at bedtime, when there is no external noise, the patient may tend to focus on the discomfort linked to the internal noise that he spreads. And the more it will focus on it, the more the perception of this noise becomes unbearable. Thefalling asleep can then be complicated, and can turn into insomnia, sometimes accompanied by night awakenings.

Defocusing, putting tinnitus at a distance, will therefore reduce the perception that we have of these parasitic noises. Moving your attention to soft, relaxing music, to the breath, to the sensations of the body lying in bed, can help. The goal is to keep the brain from putting these extraneous noises in the foreground.

Anticipate the night in a positive way to improve the quality of sleep

Very often, tinnitus associated with sleep disorders, maintain the vicious circle. Even before bedtime, the patient knows that he will have trouble falling asleep, that he will probably wake up at night, and get up in the morning very tired.

When falling asleep, cogitations are frequent, you can’t help but think of all the negative things, including tinnitus and the consequences they have on a daily basis… Distract your mind and bring it back the positive things, do not feed these tinnitus, the intensity of which is only a matter of perception.

Again, we can give a boost to brain, which anticipates the night in a negative way by leading it towards positive projections.

Bring your mind back to positive things, think about what time of rest you will have in the evening when you go to bed.

Make yourself the film of your “dreamed” night: imagine the moment when you get into your bed, which you can finally let go after this day which is ending, which your body will be able to recover, your mind will calm down, because this moment is only for you, to recharge your batteries … Then imagine a sweet, calm night, during which you are well, calm, until waking up, where you wake up in shape, with new energies, ready to welcome this new day which begins.

Relaxation exercise to release physical tension

Lying on your bed with your eyes closed, be aware of the support areas of your body. Take advantage of the inspiration to slightly contract all the parts of the body, and release on the exhalation to evacuate the negative things that you have in you (all the small annoyances and problems of the day …). To do this several times in a row, in conscience, until emptying yourself, and feeling physical and mental relaxation.

Even if relaxation can be complicated when you have noises in your ears, take your time, let it go and take the time to observe what is happening. Note that it is the struggle that will exacerbate fatigue, and sleep disturbances.

The imaginary journey to facilitate falling asleep

Refocusing on the body, breathing can then be associated with a positive projection. This outward journey may divert attention from extraneous noise.

Comfortably installed, visualize a quiet place, in which you feel good. You can have already visited it, or make it exist thanks to your imagination… Observe this place where you feel good, then integrating the sounds that you could perceive (the noise of a bird, the noise of a river, the sound of waves, the sound of wind in the trees, the sound of rain, etc.). Put all your senses on alert in this place, the smells, the sounds, the temperature … Take advantage of this great tranquility, the calm that this exercise brings by drawing attention elsewhere.

Breathing squared to forget unwanted noise

The square breathing, also called controlled breathing, can help defocus: by counting, following the edges of the square, we forget the tinnitus, at least the time of falling asleep.

To do this, visualize a square in front of you, neither too large nor too small. Inhale, imagining going up one side for 3 seconds, hold your breath while continuing on the next side for 3 seconds, then exhale for 3 seconds on the next side …

Finish the square and start again until you feel your breathing more calm and balanced.

6 tips to promote melatonin secretion

To promote the secretion of melatonin, the hormone that regulates sleep / wake rhythms, think about:

  • Work the light in the room, and favor the dim lights
  • Slow down as the day ends, and stop all activity at least 20 minutes before bedtime
  • Avoid sports at the end of the day
  • Avoid large meal the evening
  • Ban screens in the bedroom and before sleeping
  • Do not put on loud music to try to camouflage the tinnitus, opt instead for soft, relaxing music with a low volume.

Do not hesitate to consult in case of tinnitus

In case of persistent sleep disturbances, do not hesitate to turn to specialists, who will be able to accompany you and guide you towards the most suitable solutions.

Visit the website of the French-speaking Association of Multidisciplinary Teams in Tinnitus (www.afrepa.org) and the France Acouphenes association (www.france-acouphenes.org).

Thanks to Claudine Granger, sophrologist and hypnopractor, member of the French-speaking Association of Multidisciplinary Teams in Tinnitology, www.claudine-granger-sophro.com

Read also :

Tinnitus and stress: 5 tips from a sophrologist to live better with

Hearing disorders: 11 tips to prevent tinnitus

Sleep disorders: how to recognize the symptoms of hypersomnia