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