Do you wonder why some nights are worse than others when it comes to sleeping with Tinnitus? Could it because of your sleeping position. Below, we will introduce you to best Tinnitus sleeping position you can follow. We will also tell you what positions are bad for the ringing in your ears.
Side Sleeping On Your Left – The Best Sleeping Position for Tinnitus Sufferers
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- Your neck should not be strained and should be aligned with your spine. Side sleeping in a fetal position is also OK, as long as your neck follows the gentle curvature of your spine in a fetal position. This ensures that your sub occipital muscles at the back of your skull are relaxed, preventing tension from becoming a Tinnitus trigger. Do not tuck in or perch your neck when you side sleep. Your chin should look ahead in a neutral position
- Your arm is NOT tucked under your head but rather beneath your pillow. A lot of people sleep on their side but incorrectly tuck their arms under their head. This causes what is called a capillary crush. Besides giving you a stiff shoulder, it can also impede blood flow and the functioning of your heart that can then affect your Tinnitus
- Your knees are separated by a thin pillow, aiding better blood flow from your legs back to your heart. This in turn allows your heart to pump easily, then making it easier to send nutrients such as oxygen to the capillaries and arteries leading to your ears
Suffer from a heart ailment? Left-side sleeping may not be for you!
This Healthline article on best sleeping positions for general health says that people with congestive heart problems reported discomfort and trouble breathing when they side-slept on their left side. It is believed that side-sleeping on the left side can cause the heart to slightly turn and shift, causing discomfort in those who have existing heart issues.
Why Side Sleeping on Left and Not Right?
Research has shown that sleeping on the left side allows for a much easier flow of blood back to your heart, from your organs. On the contrary, sleeping on your right side restricts this blood flow back from organs. This is why pregnant women are always advised to side sleep on their left side. But, the tip holds good for everyone and especially for people with Tinnitus.
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When you are suffering from Tinnitus, your ears are very sensitive to blood flow and nutrients supplied by blood. Hikes or dips in blood pressure can therefore make Tinnitus worse.
Besides normalizing blood pressure to your ears, side sleeping has other benefits as well;
- Allows for a stable blood pressure and blood supply to your ears, preventing Tinnitus spikes and flareups
- Helps your body clear 25% more brain toxins and plaque, minimizing the risk of brain diseases like Alzheimer’s
How to Learn to Sleep On Your Left Side?
Changing sleeping positions can be difficult. After all, you must have been sleeping a certain way for decades. But, with a little bit of effort, you can definitely change your sleeping position for good. Here are some pointers to help you become a left side-sleeper.
- Cordon off a narrow section of your bed for a few days. A narrower bed allows for better position compliance through the night
- Use pillows to prop up your back against a wall, to discourage turning on to your back or to your right side
- Use a body pillow like this one to get comfortable cushioning for your head, arm and also your knees, while you gently sleep in a side position
- Give the endeavor to change your sleeping position some time and persistence! Most people give up after just one or two restless nights. But, if you persist, it can be changed and your Tinnitus might get better for it!
Worst Sleeping Positions for Tinnitus
You now know which is the best sleeping position for Tinnitus. If you can’t quite get yourself to sleep on your left side, you must at least try and avoid the following positions that can make your Tinnitus worse.
On a side note, sleeping on your back is a neutral position for Tinnitus. In other words, there’s no reason why sleeping on your back will make your Tinnitus worse or better. But, if you have sleep apnea and Tinnitus, back sleeping isn’t ideal as it can potentially not allow your airways to open as much as when you sleep in a side sleeper position.
Sleeping on your belly
Sleeping on your belly might seem comforting. But, it requires you to turn your neck at a harsh 90° almost throughout the night. If that wasn’t bad enough, your head and neck are often in a raised position when compared to your body, further straining your neck and sub occipital muscles. Over time, this can cause a stiff neck that can then affect your Tinnitus.
Sleeping on your belly also greatly increases your chances of developing lower back pain.
Sleeping On your Right Side
Lying on your right side isn’t as bad as sleeping on your belly. But, like mentioned earlier, it is definitely not optimal for your ticker. Your body’s anatomy is such that organ cavities are compressed when sleeping on your right side, causing blood to flow back with a strain. This then causes your heart to work harder than it needs to. The resulting blood pressure changes can affect your Tinnitus.
Best Tinnitus Sleeping Position when You have Allergies, Sinusitis or Congestion
Sinusitis and allergies can make your Tinnitus worse. They can both block your Eustachian tube that then struggles to equalize the pressure in your ears. When you have a cold, the best way to sleep would be to sleep with a torso that is raised at an angle, propped up by a few pillows. This allows gravity to naturally drain your nasal cavities, allowing for better Eustachian tube function. This can then give you some Tinnitus relief while you sleep.
Also Read: Tips to sleep well with Tinnitus
