Key Takeaways:
- Noticing tinnitus at night is common because the internal perceived noise tends to ramp up in quiet.
- Fortunately, there are several strategies that help reduce tinnitus perception and help with falling asleep.
- Listening to sleep buds at night can help mask the sound of tinnitus, so that you can more easily fall asleep.
- Others find meditation or lifestyle modification to be effective in reducing tinnitus perception.
As an audiologist, I have the opportunity to work with many patients who suffer from tinnitus. For those unfamiliar with tinnitus, the condition presents as ringing or buzzing in the ears that can be heard even when no external sound is present. Tinnitus can be incredibly disruptive and negatively affects daily life—especially at night—and often brings about feelings of frustration and fatigue.
If you find the sound of your tinnitus is keeping you awake at night, it can interfere with your ability to get a good night's rest. Unfortunately, it is worse in the evenings for many tinnitus sufferers when everything else is quiet. Looking for some relief from tinnitus at night? Keep reading and bookmark these tips for finding tinnitus relief after sundown.
What causes tinnitus?
Before we discuss how to stop tinnitus at night, let's talk about what causes tinnitus in the first place. Tinnitus can be caused by several etiologies, most commonly due to hearing loss. However, other causes can contribute to tinnitus, such as infections, head or neck injuries, earwax build-up, certain medications, high blood pressure, or other causes. An evaluation with a doctor can help determine the potential cause. If a medical condition needs treatment, this may resolve the tinnitus. For example, an ear infection that requires medication or medical treatment. However, tinnitus on its own does not currently have a cure.
Tinnitus is generated in the brain. Not everyone experiences tinnitus in the same way: For some people, it may be more of a ringing noise and for others, it resembles a buzzing sound. Tinnitus is any persistent noise in your ears that isn't coming from an outside source (such as music or someone talking). It may constantly be present, or it can come and go, and it can be in just one ear or sound as if it's coming from both ears.
Lifestyle Adjustments
Making lifestyle adjustments can also help to manage your tinnitus both during the day and at night. When you make changes that help reduce stress levels, your tinnitus isn't as loud at night. That's because stress is a significant contributor to tinnitus perception. Most of us often feel stressed from work or other events by the end of the day.
So, how can you manage stress? Take time during the day to work in breaks for yourself, such as taking a short walk or setting aside time every day to do something you enjoy.
Other lifestyle changes can help you feel your best and improve your well-being. For example, staying well hydrated and getting enough sleep can help alleviate tinnitus symptom severity both during the day and at night. Taking in good nutrition and reducing caffeine and alcohol can also help you feel your best, improving sleep quality and reducing tinnitus.
Meditation
Meditation can have a profound effect on your overall well-being and outlook. Engaging in relaxation techniques such as deep breathing exercises, yoga, or meditation can help reduce symptoms associated with tinnitus during waking hours. Are you new to meditation practice? If so, take a look at our helpful list of tinnitus apps, which includes meditation app suggestions and others you may find beneficial.
Getting the Help You Need
Living with tinnitus can take a toll; if you cannot manage it alone, help is available. First, speak to your doctor about your feelings and any changes that may have happened since you last spoke with them. They may offer advice on lifestyle changes that may help and suggestions for other options, such as cognitive behavioral therapy. Or, they may even provide referrals to additional specialists. Consider working with an audiologist who specializes in tinnitus for additional support.
If you believe your tinnitus is interfering with your sleep or quality of life, it's essential to speak with a professional who can assess the underlying cause and provide treatments and solutions tailored to you. Getting the help you need can make all the difference.
Takeaways on Tinnitus at Night
If you suffer from tinnitus, it can be incredibly frustrating to experience when trying to get a good night's sleep. However, you can manage this issue in many ways and make adjustments that may help reduce its presence in your life. From lifestyle changes like reducing stress and increasing hydration to masking noise with options like sleep buds or white noise machines—there are many ways to help you regain control of your tinnitus and rest better at night.
