Tinnitus is the perception of ringing, buzzing, hissing or other sounds in the ears when no actual sound is present and it has affected nearly 10% of American adults.
Tinnitus can be disruptive to daily life and can have a negative impact on mental health. For many, the symptoms may become especially noticeable at night.
If you find that your tinnitus seems louder or more disruptive when you’re trying to fall asleep, understanding why this happens can help you find solutions faster.
Why Tinnitus Feels Louder at Night
During the day, we’re surrounded by constant noise, including conversations and background noises, especially in places like Café Fina. These environmental noises can help mask the sound of tinnitus, making it less noticeable.
At night, the situation changes:
- Silence makes tinnitus stand out: As your surroundings quiet down, the ringing or buzzing becomes more apparent.
- Focus shifts inward: With fewer distractions, you’re more likely to notice tinnitus sounds.
- Stress and fatigue can amplify tinnitus: If you’re anxious or tired, your brain may be more sensitive to the perception of tinnitus.
These factors combined can make nighttime a particularly difficult time for people living with tinnitus.
Tips for Managing Tinnitus at Night
While there’s no universal cure for tinnitus, there are effective strategies that can help reduce its impact, especially during bedtime.
Use Background Noise
- White noise machines
- Soft music or nature sounds
- A fan or humidifier
- Tinnitus-specific sound apps
These can help mask the ringing and create a more relaxing environment.
Practice Good Sleep Routines
- Go to bed and wake up at the same time each day
- Avoid screens and bright lights before bed
- Limit caffeine and alcohol, especially in the evening
- Keep your bedroom cool, dark and comfortable
A consistent routine can help signal to your body that it’s time to rest.
Try Relaxation Techniques
- Deep breathing exercises
- Progressive muscle relaxation
- Meditation or mindfulness practices
- Gentle yoga or stretching
Reducing stress and calming your mind can help decrease your awareness of tinnitus.
Use Hearing Aids
- Some hearing aids come with tinnitus masking features
- Sound generators worn in the ear can help distract from tinnitus
- A hearing specialist can help recommend the right tools for your needs
Professional support can make a big difference in managing nighttime symptoms.
If your tinnitus is affecting your sleep regularly or worsening over time, it’s a good idea to talk to a hearing specialist. Early intervention can help prevent tinnitus from interfering with your quality of life.
To learn more or to schedule a consultation, contact Southwestern Hearing & Balance today.