Tinnitus can make it very hard to get a good night's sleep. Particularly at first, as it will be very different from what you were used to before and the still, quiet nights can make your tinnitus more disruptive

However, using the right techniques, sleeping with tinnitus is also possible.

It's normal to try to 'fight' against your tinnitus, or against the thoughts you have as you lie in bed, feeling like that is the only option.

Trying to push your thoughts away and battling against your tinnitus actually makes it much harder to get used to the sound you hear and drift off to sleep, since this is both stressful and anxiety-inducing.

Mindfulness is a form of meditation that specifically teaches you how to pay particular attention to the experiences you are having in the present moment, without judgement. It has proven benefits for both mental and physical health.

Mindfulness centres on developing the self-awareness to note when your tinnitus or your thoughts have become bothersome and to challenge your perception of what that actually means.

This is a skill that you have to learn. Mindfulness for sleep encourages you to pay attention to your thoughts, feelings and the environment around you, encouraging a gentle curiosity in the day you've just had, as opposed to fixating, resenting or blaming your circumstances.

By understanding better what your mind is doing you'll be more able to non-judgementally let the unhelpful thoughts pass by. Eventually this will lead to a more positive relationship with your tinnitus overall, as well as a much better night's sleep.

You can try these exercises as part of your sleep routine, before you get into bed, to help you wind down. Or, you can listen as you lie in bed, preparing to fall asleep. It will help distract you from your tinnitus sound, relax your mind and body, and encourage you to accept your experience of the present moment, regardless of the day you've just had.