Tips and Exercise Suggested In Our Tinnitus Treatment in Mumbai

Tips

Stress can make it harder to cope successfully with tinnitus and can often cause a tightening of muscles. Doing some exercises can help you to relax and thereby reduce stress.
It is recommended that you spend 15 minutes each day doing these relaxation exercises.
Here are some tips to remember when carrying out these relaxation exercises:
–    Sit in a comfortable chair in a quiet place with no distractions.
–    Do the exercises while listening to the Zen tones, but if you are too distracted, turn them off
–    Take off your shoes and wear loose, comfortable clothing.
–    Don’t worry if you fall asleep.
–    After finishing the exercises, close your eyes, relax for a few minutes, breathe deeply and rise up slowly.

Relaxation Exercise

Doing some exercises can help you to relax and thereby reduce stress. The following exercise of ‘Deep breathing’ takes only five to ten minutes.

Deep breathing
Follow the tips above and add deep, rhythmic breathing. Specifically, you should complete the following cycle 20 times:
–    Exhale completely through your mouth.
–   Inhale through your nose for four seconds (count “one thousand one, one thousand two, one thousand three, one thousand four”)
–    Hold your breath for four seconds.
–    Exhale through your mouth for six to eight seconds.
–    Repeat the cycle 20 times.

The entire exercise takes approximately five to seven minutes.

Progressive Muscle Relaxation

An example of progressive muscle relaxation is to focus on the muscles in your right foot. Then inhale and simply tighten the muscles as hard as you can for about eight seconds. Try to tense only the muscles that you are concentrating on. Feel them tense. Then release them by suddenly letting go. Let the tightness and pain flow out of the muscles while you slowly exhale.
The idea is to progress systematically, starting with your head and progressing all the way down to your feet. Here is a progression you can follow:

–           Head (facial grimace), neck and shoulders. Chest and stomach
–           Right upper arm and right hand. Left upper arm and left hand
–           Buttocks, right upper leg and right foot. Left upper leg and left foot.

Relax for about 10-15 seconds and repeat the progression. The entire exercise should take about five minutes.
When finished, count backwards from 20 and slowly rise up.

Tips for Managing Sleep Problems

One of the most common problems among people with tinnitus is difficulty falling asleep or staying asleep. It is important to address these issues, as they will have an effect on your ability to cope with your tinnitus.
Managing sleep problems before dealing with your sleep problems, you should keep in mind that adults need an average of eight hours of sleep and that sleep requirements sometimes change as you get older. Here is a list of suggestions to help you manage any sleep problems:
–    Maintain a standard bedtime and set your alarm for the same time each day.
–    Walk or exercise for ten minutes a day, but not right before going to sleep.
–    Close your curtains or drapes and keep your bedroom dark enough to sleep and at a comfortable temperature.
–    Don’t watch TV, eat or read in bed.
–    Sleep on your back or on your side; try to avoid sleeping on your stomach.
–    Have a set pre-bedtime routine. Start relaxing as you go through your routine, for example take a warm bath.
–    When you go to bed, take a deep breath and just relax. Feel your muscles relax and focus on pleasant thoughts.
–    Use a fan or white noise machine to counter your tinnitus.
–    Avoid food and drinks that contain caffeine. Caffeine is present not just in coffee but in soft drinks, tea, hot chocolate and chocolate candy. Refrain from drinking alcohol an hour or two before going to bed.
–    Don’t take a late afternoon or early evening nap. If you find yourself extremely tired in the afternoon, take a brisk walk instead of a nap.

If you still have problems falling asleep, don’t lie awake for more than half an hour. If you find yourself wide awake, get out of bed and do something quietly. Only go to bed when you’re relaxed and ready to sleep. This reduces the time you are awake in bed.