Explore All Options First

As I mentioned, I explored numerous solutions before arriving at my own, and you should too.

Here are some scientifically supported methods to help induce sleep (a brief list ahead):

• Darkness — Ensure your room is completely dark. Investing in blackout curtains can be beneficial. Avoid using mobile devices, and try to associate your bed solely with sleep. Sleep masks may also help, though I find them uncomfortable.
• Coolness — Open a window or use an air conditioner or fan. Lowering your body temperature by a degree or two signals to your body that it’s time to sleep. It doesn’t need to be cold, just a comfortable temperature. A warm shower beforehand can also aid in this process.
• Silence — Noise can keep your brain engaged. Even in sleep, your brain processes sounds, which can disrupt your rest. Earplugs or earmuffs can be effective solutions.
• Mental Fatigue — Engage in calming activities like reading or writing before bed. Personally, I found that listening to dull TED Talks worked wonders.

Other methods, though potentially counterproductive:

• Change of Environment — If your usual sleeping space becomes associated with anxiety, trying a different location may help. However, unfamiliar settings can heighten awareness of surroundings, making it challenging to relax.
• Sleep Aids — Over-the-counter sleeping pills can be addictive and may lead to withdrawal symptoms that exacerbate insomnia.
• Physical Exhaustion — While fatigue can promote sleep, vigorous exercise late in the day can actually energize you, making it more difficult to wind down.

# TED Talks and Tinnitus

So how did TED Talks help alleviate my insomnia? The initial tips I shared focus on minimizing sensory input—eliminating light and noise, and managing temperature.

However, I faced a challenge with silence. Even in a quiet room, I would hear an incessant ringing sound reminiscent of frogs, crickets, and cicadas—a blend of all three.

This phenomenon is known as Tinnitus, which affects about 1 in 7 individuals. It typically arises from damaged auditory hair cells, known as cochlear cells. As these cells deteriorate, the brain receives less auditory input, leading to poorer sound quality and diminished background noise perception.

This reduced signal forces the brain and central nervous system to expend more energy trying to amplify sound reception. Consequently, the neural pathways become altered, increasing activity and resulting in the perception of tinnitus. The silence transforms into a persistent internal noise.

In some instances, tinnitus can evoke traumatic memories or negative emotions.

However, experiencing tinnitus is generally nothing to fear. Most cases do not have serious consequences; it’s simply the brain perceiving the sound of its own inner workings, akin to eavesdropping on internal dialogue.

Tinnitus is persistent. Yet, when it becomes overwhelming, there are methods to reduce its intensity or mask the sound:

• Listening to specific types of “white noise” can help counterbalance the tinnitus.
• Playing sounds that mimic the tinnitus may trick the nervous system into reducing its transmission.
• Listening to complex background noise, like ocean waves or rain, can also be beneficial.

Numerous playlists available online offer these calming sounds; just ensure they lack abrupt patterns. Personally, I find comfort in the hum of a fan or the building’s ventilation system. Interestingly, this soothing noise often mitigates the effects of tinnitus, making long flights more manageable despite engine noise.

In essence, background noise can be incredibly effective. This led me to seek out the most monotonous YouTube content I could find, which introduced me to TED Talks. While many speakers are engaging, some deliver presentations that are utterly dull—these are my favorites. Their uninspired delivery is reminiscent of tedious university lectures that fade from memory. The audio from these monotonous talks functions similarly to white noise for me. Ultimately, listening to tedious discussions as background noise helps induce sleep.

It doesn’t have to be TED Talks; speakers with calming, non-aggressive voices can also work. Whether it’s ASMR, podcasts, or instructional videos with soothing tones, experimentation is key to finding what helps you.

These masking techniques can be quite effective. Once you no longer associate the sound with stress, you can begin to sleep without them. For me, I came to accept the sound as part of my being, sometimes even tuning into it, listening to this seemingly separate aspect of my brain attempting to process its feedback.

Tinnitus highlights the brain's continuous analysis of its environment, even as it struggles to manage internal noise. In a way, experiencing tinnitus is akin to overhearing your brain’s internal dialogue—though it might not be a conversation you wish to hear.

— Marc Fagelson (What’s That Ringing in Your Ears?. TED-ed. 2020)

Thank you for reading.