Guides · Tinnitus · 4 min read
Living with tinnitus: what helps at night
Tinnitus is usually loudest in a quiet bedroom. Simple changes that help most of our patients sleep through it.
By the Hearwick audiologists ·
For most people with tinnitus, the worst time is lying in a silent bedroom. There is nothing else to listen to, so the brain turns up the one sound left. These are the changes that help most of our patients.
Never sleep in silence
A low background sound gives your brain something else to hear. A fan, a sound machine, or an app playing rain or a stream all work. Set it just below the level of your tinnitus, so it blends rather than masks.
Keep the routine boring
Tinnitus feeds on stress and tiredness. A regular bedtime, no screens for half an hour before, and a dark, cool room all help. If you wake in the night, do not lie there listening: get up for ten minutes and read something dull.
Watch caffeine and alcohol
Neither causes tinnitus, but some people find both make it louder. Try a fortnight without coffee after midday and see whether you notice a change.
Treat any hearing loss
If you have hearing loss as well, hearing aids are often the single biggest help. They bring back the everyday background sound your ears were missing, and many include a gentle tinnitus programme.
Get a proper assessment
Our tinnitus assessment includes a full hearing test, a plan written for you, and follow-ups to track progress. If your tinnitus is in one ear, pulses with your heartbeat or came on suddenly, see your GP first.
Not sure where you stand?
The online check takes about eight minutes with headphones. The full test in clinic is free and takes an hour.
