{"id":21516,"date":"2025-08-14T11:11:28","date_gmt":"2025-08-14T11:11:28","guid":{"rendered":"https:\/\/stilltinnitus.com\/?p=21516"},"modified":"2026-04-13T14:53:35","modified_gmt":"2026-04-13T14:53:35","slug":"top-5-slechte-gewoontes-voor-beter-slapen-met-tinnitus","status":"publish","type":"post","link":"https:\/\/stilltinnitus.com\/nl\/top-5-worst-tinnitus-sleep-habits-you-should-stop-immediately\/","title":{"rendered":"Top-5 slechtste slaapgewoonten voor tinnitus om mee te stoppen"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtu.be\/PXpJux-fSiI\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Top-5 Worst Tinnitus Sleep Habits You Should STOP Immediately\" title=\"Play video &quot;Top-5 Worst Tinnitus Sleep Habits You Should STOP Immediately&quot;\">https:\/\/youtu.be\/PXpJux-fSiI<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtu.be\/PXpJux-fSiI\" title=\"Top-5 Worst Tinnitus Sleep Habits You Should STOP Immediately\">Top-5 Worst Tinnitus Sleep Habits You Should STOP Immediately (https:\/\/youtu.be\/PXpJux-fSiI)<\/a><\/noscript><\/div>\n<\/div><figcaption class=\"wp-element-caption\">Klik op de video om mijn top-5 slechte slaapgewoonten bij tinnitus te zien die je beter kan stoppen om je slaap te verbeteren.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In slaap vallen en doorslapen met tinnitus kan een strijd zijn. Maar wat als sommige van je slaapgewoontes het eigenlijk erger maken? In deze blog deel ik mijn top-5 slechtste slaapgewoonten bij tinnitus en wat je in plaats daarvan kunt doen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slechte gewoonte #1: Slapen met oordopjes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In eerste instantie lijkt het misschien een goed idee om alle geluiden te blokkeren. Maar voor iemand met tinnitus kan dit juist averechts werken.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als de omgeving te stil is, wordt je brein \u2013 dat door de tinnitus al in een vecht-of-vluchtmodus staat \u2013 nog alerter. Het gaat extra scannen naar mogelijk gevaar en richt zich, bij gebrek aan andere geluiden, volledig op de tinnitus. Zelfs tijdens je slaap blijft die interne waakzaamheid actief.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Daarom worden veel mensen \u2019s nachts of \u2019s ochtends wakker met het gevoel dat hun tinnitus nog luider klinkt dan daarvoor. Herkenbaar?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wat w\u00e9l te doen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bouw het gebruik van oordopjes langzaam af. Misschien denk je dat je nooit zonder zult kunnen slapen. Dat is begrijpelijk. Veel mensen voelen dat in het begin ook, maar het wordt echt makkelijker. Een handige stap is om speciale maskeringsgeluiden te gebruiken die je brein afleiden zonder het te veel te prikkelen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-1024x683.jpg\" alt=\"Persoon die zachte oordopjes in de oren plaatst om omgevingsgeluid te verminderen en te helpen bij het omgaan met geluidsgevoeligheid door tinnitus en slaapproblemen.\" class=\"wp-image-21527\" srcset=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-1024x683.jpg 1024w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-300x200.jpg 300w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-768x512.jpg 768w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-1536x1024.jpg 1536w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-18x12.jpg 18w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-1080x720.jpg 1080w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-1280x853.jpg 1280w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-980x653.jpg 980w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2-480x320.jpg 480w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/Earplugs-at-night-tinnitus-2.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ik raad het gebruik van oordopjes niet aan, zeker niet in het begin. Als je omgevingsgeluiden blokkeert, blijft je brein zich volledig focussen op de tinnitus wat het gewenningsproces vertraagt.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slechte gewoonte #2: In slaap vallen met muziek of podcasts<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veel mensen proberen hun tinnitus te overstemmen met muziek, luisterboeken of podcasts. Het lijkt misschien een snelle oplossing om sneller in slaap te vallen, maar het helpt je slaapkwaliteit niet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je brein blijft actief bezig met het verwerken van melodie\u00ebn, songteksten, verhaallijnen of gesprekken. Het komt niet echt tot rust. Dit biedt misschien tijdelijke afleiding, maar afleiding is niet hetzelfde als tot rust komen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wat w\u00e9l te doen<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gebruik speciale Tinnitus Retraining Therapie maskeringsgeluiden. In tegenstelling tot muziek zorgen de juiste maskeringsgeluiden voor een neutrale, constante achtergrond die je brein helpt de tinnitus geleidelijk te negeren. Je vindt bewezen TRT-maskeringsgeluiden in de Still Tinnitus-app. Je kunt deze downloaden in de <a href=\"https:\/\/apps.apple.com\/nl\/app\/still-tinnitus\/id6465992007\" target=\"_blank\" rel=\"noreferrer noopener\">App Store<\/a> of <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.stilltinnitus\" target=\"_blank\" rel=\"noreferrer noopener\">Google Play store<\/a>. Het is helemaal gratis, zonder creditcard of invoer van persoonsgegevens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1012\" src=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/App-face-large-vertical-2-2.jpg\" alt=\"Een smartphonescherm waarop de interface van de Still Tinnitus-app te zien is, met geluidstherapie-opties zoals regen, kampvuur en krekels, als weergave van een hulpmiddel ter ondersteuning van tinnitusmanagement en ontspanning.\" class=\"wp-image-30027\" style=\"width:803px;height:auto\" srcset=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/App-face-large-vertical-2-2.jpg 800w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/App-face-large-vertical-2-2-237x300.jpg 237w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/App-face-large-vertical-2-2-768x972.jpg 768w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/App-face-large-vertical-2-2-9x12.jpg 9w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Het gebruik van maskeringsgeluiden uit de Still Tinnitus-app helpt om je brein \u2019s nachts te kalmeren, maar je moet ze wel op de juiste manier toepassen.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slechte gewoonte #3: Per se samen willen slapen<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als je partner snurkt, veel beweegt of een ander slaapschema heeft, kan dit je slaap flink verstoren, zeker in de eerste stressvolle fase na het krijgen van tinnitus.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wat w\u00e9l te doen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soms vraagt herstel om drastische maatregelen. En dit is er \u00e9\u00e9n van. Overweeg tijdelijk apart te slapen als dat je slaap verbetert. Het gaat niet om je relatie, maar om je brein de rust te geven die het nodig heeft om te herstellen. Voel je hier niet schuldig of beschaamd over. Alleen slapen betekent vaak dieper slapen, meer controle over je omgeving en de mogelijkheid om vrij je maskeringsgeluiden af te spelen. Dit helpt je sneller vooruit en dat is in ieders belang.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slechte gewoonte #4: Alcohol drinken voor het slapen<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Een drankje in de avond lijkt misschien een manier om te ontspannen, maar alcohol doet meer kwaad dan goed. Het vermindert je slaapkwaliteit, vergroot de kans dat je \u2019s nachts wakker wordt, en kan je tinnitus versterken.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veel mensen denken dat alcohol helpt om in slaap te vallen, maar dat is een illusie. Het verdooft je, maar verstoort de diepe, herstellende slaapfasen die je zenuwstelsel nodig heeft.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wat w\u00e9l te doen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vervang je avonddrankje door een kalmerende kruidenthee of maak een korte avondwandeling. Koop geen nieuwe alcohol in en vermijd bijvoorbeeld het koud hebben staan van bier, zodat de verleiding kleiner is. Dagelijks drinken maakt de drang om te blijven drinken groter. Maar zodra je een paar weken stopt, verdwijnt die drang vanzelf.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Slechte gewoonte #5: Doomscrollen in bed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zelfs mensen die grote vooruitgang hebben geboekt met hun tinnitus, kunnen in deze valkuil stappen. Je telefoon gebruiken in bed \u2013 of het nu is voor social media, nieuws of werkmails \u2013 houdt je brein actief en alert.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zelfs met de blauw licht reductie functie blijft de mentale prikkeling de aanmaak van melatonine vertragen en voorkomt het dat je brein volledig ontspant. Telefoons zijn verslavend, en hem in bed erbij pakken wordt snel een automatische gewoonte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-1024x683.jpg\" alt=\"Persoon die in bed ligt en een smartphone vasthoudt, wat doomscrolling-gedrag \u2019s nachts illustreert en de relatie laat zien met verhoogde stress en verergering van tinnitusklachten.\" class=\"wp-image-21534\" srcset=\"https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-1024x683.jpg 1024w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-300x200.jpg 300w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-768x512.jpg 768w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-1536x1024.jpg 1536w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-18x12.jpg 18w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-1080x720.jpg 1080w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-1280x853.jpg 1280w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-980x653.jpg 980w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus-480x320.jpg 480w, https:\/\/stilltinnitus.com\/wp-content\/uploads\/2025\/08\/doomscrolling-in-bed-tinnitus.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Je telefoon \u2019s avonds gebruiken is geen goed idee als een goede nachtrust wilt.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wat w\u00e9l te doen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Leg een post-it op je nachtkastje met de tekst: \u201cGeen telefoon!\u201d Vervang je schermtijd door kalmerende rituelen: neem een warm bad met ontspannende badolie, mediteer, of lees een rustig boek of iets luchtigs.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als je hoofd nog vol zit met werk, zet dan om 17:00 uur een dagelijkse herinnering om je to-do lijst voor morgen te maken. Zo zet je je gedachten op papier in plaats van dat je er \u2019s nachts over ligt te piekeren.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Meer goede gewoontes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als je dit nuttig vond, dan raad ik je aan om je in te schrijven voor mijn\u00a0<a href=\"\/nl\/sus-tinnitus-online-cursus\/#start\">gratis tinnitus webinar<\/a>. In 40 minuten laat ik je zien hoe de Sus Tinnitus methode je kan helpen om geen last meer te hebben van tinnitus - zonder wachttijd, reistijd of groepssessies. Hoewel er geen geneesmiddel bestaat voor tinnitus, kan het echt veel beter worden. Hou vol, en tot ziens\u00a0<a href=\"\/nl\/sus-tinnitus-online-cursus\/#start\">bij het webinar!<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Veroorzaakt tinnitus gehoorverlies? Ontdek hoe de twee samenhangen, waarom luisteren soms moeilijker wordt en wat \u00e9cht helpt.<\/p>","protected":false},"author":1,"featured_media":20979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[22],"class_list":["post-21516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tinnitus-blogs","tag-interne-links-naar-andere-blogs-nog-toevoegen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top-5 Worst Tinnitus Sleep Habits You Should Stop Immediately - Still Tinnitus<\/title>\n<meta name=\"description\" content=\"These are the top-5 worst sleep habits you should STOP right now if you have tinnitus and want to improve your sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stilltinnitus.com\/nl\/top-5-slechte-gewoontes-voor-beter-slapen-met-tinnitus\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top-5 Worst Tinnitus Sleep Habits You Should Stop Immediately - 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