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Aintree Tinnitus Support Group
• Registered with the BTA
• AIN1314 – 20% discount on BTA membership
The Terms of Reference of Aintree Tinnitus Support Group
• To provide additional information and support to patients, and their significant others, living with tinnitus
• It is not a substitute for an individual management plan and individual medical advice cannot be given at the meetings
Boundaries
• Not a substitute for individual assessment• Unilateral, pulsatile and distressing tinnitus should
be investigated• Respect confidentiality• Respect any shared experiences• Unable to answer specific questions
Tinnitus and Sleep Management
Gaynor ChittickChief Audiologist
Aintree Tinnitus Support GroupSeptember 2015
Sleep problems are common
Over 40% of adults report difficulty sleeping
Over 30% of pre school children
• Over 25% of the elderly
Sleep onset problems are more common in young adults and sleep maintenance problems are more common in the elderly
Twice as common in women
More common in housewives, unemployed, separated, widowed and living alone
Shift workers – sleep still impacted >10yrs later
InsomniaSubjective complaints of poor sleepSleep onset or maintenance problemsDelayed sleep by at least 30 minutes3 or more nights per weekDuration of more than 6 monthsAffects day time functioning
Causes of insomniaBiological factors
Psychological factors
Use of drugs
Disturbing environment and bad habits
Conditioning
Why do we need sleep?
• Possibly restores or preserves energy
• Deliberate sleep deprivation
• Effects are reversed by relatively short amounts of sleep
What controls sleep?
• Sleep pressure & Circadian rhythm• Melatonin
The Sleep Cycle
Tinnitus Cycle
Suggestions for managing your sleep better
Environment
• Keep it dark
• Reserve your bed for bedroom activities
• Bedroom temperature (18-21 degrees C)
• Body temperature
• Clear clutter
• Get rid of gadgets
• Bed
• Sound enrichment
Lifestyle
• Manage day time stress and worries
• Avoid meals just before bedtime• Avoid late night use of technology• Avoid napping
Diet & Exercise
• Avoid Caffeine late at night
• Avoid alcohol
• Eat healthily
• Nicotine
• Exercise for 40 minutes 4 times per week or 30 minutes daily
Bed time Routine • Relax and unwind
• Go to bed when sleepy
• Have a hot bath
• Get up at the same time every day
• Use Sound enrichment
• Do not worry about your sleep
• Do not spend too long in bed
• Relaxation Exercises/Visual imagery
Regulate your sleep – wake cycleIncrease light exposure during the day.Spend more time outside.Keep curtains open. Use a light therapy box.Boost melatonin production at nightTurn off the TV & Computer.Don’t read from a backlit device.Change your light bulbs and keep your bedroom dark
Sleep restrictionInsomniacs spend an excessive amount of
time in bedIt is useful to estimate how much sleep you
actually get and then spend only that amount of time in bed.
Keep to the plan for 4 weeks
Know when to see your doctor
Persistent day time fatigueLoud snoring with pauses in breathingFrequent morning headachesFalling asleep at inappropriate timesAny other concerns
Thank you