Help your body find a regular resting rhythm
Try to go to sleep and get up at the same time every day. If you need to stay up late, it’s better to take a short nap during the day than to sleep in. Limit any naps to 15-20 minutes. Combat drowsiness after dinner with some light activity, like making a phone call or washing dishes so that you do not fall asleep too early and have trouble sleeping at bedtime.

Control your exposure to light
Get as much natural light as possible during the day. Avoid bright screens on electronic devices (iPads, computers, telephones) before bedtime. Avoid watching television late at night. At bedtime, make sure the room is dark.

Get regular exercise
Regular exercise can help you avoid insomnia and improve the time you spend in the deep, restorative stages of sleep. Finish workouts early in the evening in order to help calm the body down before bedtime.

Create a cozy sleep environment
Keep the room cool, the noise low, and the bed comfortable. Only use your bed for sleep and sex, not for watching TV, working, or using your computer.

Control your eating and drinking habits
Avoid big meals at night and limit your intake of caffeine and alcohol before bedtime. Avoid drinking too many liquids in the evening to avoid having your sleep disrupted by bathroom visits.

Clear your head and slow down
Try not to fill your head with worries, pending tasks, and conversations just before bedtime. Stress management techniques can help you relax and sleep better at night.
Learn techniques to deal with nagging worries and to look on the bright side of life.

Use relaxation techniques when going to sleep
Close your eyes and take deep, slow breaths. Imagine a peaceful and restful place.
Try progressive muscle relaxation by first tensing and then relaxing your muscles from head-to-toe.

Consult a doctor
If your tinnitus prevents you from getting a good night's sleep for several days, consult your doctor for further help.