Savvy Tips Guru

6 Things That Can Help You Sleep with Tinnitus


Tinnitus is when you hear sounds like ringing or buzzing without any outside noise. It can be different for everyone, but many find it hard to focus during the day and sleep at night because of it. Silence at bedtime can make it worse. Lack of sleep can make tinnitus worse and cause stress. So, it’s important to find ways to deal with it at night. Luckily, there are ways to manage tinnitus and reduce its effects at night when you go to sleep.

Tips on Managing Tinnitus at Night

Do you want to learn how to sleep with ringing ears due to tinnitus? Our simple list below will get you started:

White Noise (Sound Therapy)

Experts often recommend using white noise to cover up tinnitus sounds. It can help you sleep better by distracting you from the ringing or buzzing. Simple methods for creating white noise at bedtime to deal with nighttime tinnitus include:

  • Soft music from a speaker next to your bed
  • A machine that makes calming sounds
  • A fan above or next to your bed
  • Turning on a humidifier or dishwasher

Also, listening to nice and calming sounds like ocean waves or rain can help take your mind off tinnitus. But remember, loud noises can make tinnitus worse, so keep the volume of white noise low to protect your hearing.

Raise Your Pillow

Tinnitus can happen because of different things, like loud noises, ear infections, or even certain medicines you take. Sometimes, having a stuffy nose from inflammation or mucus can also make it worse. If congestion is causing your tinnitus, try raising the top of your bed or using extra pillows under your head to help clear it up.

Establishing a Bedtime Routine

Having a bedtime routine tells your body it’s time to relax and get ready for sleep. Doing things like reading, avoiding screens, taking a warm bath, or relaxing before bed can help you fall asleep quicker and have better sleep.

Reducing stress helps you sleep better and is crucial when dealing with tinnitus because stress can make it worse. So, doing calming activities like meditation or deep breathing before bed can really help. Good sleep habits can make falling asleep easier and improve the quality of your sleep, which can also help with tinnitus.

Avoid Caffeine, Alcohol, and Tobacco

Caffeine is a substance that gives you energy and is in coffee, tea, chocolate, and some drinks like energy drinks and sodas. Drinking caffeine later in the day can make it hard to sleep and can make tinnitus symptoms worse. It’s a good idea to avoid caffeine for at least eight hours before going to bed, experts say.

Drinking alcohol and smoking cigarettes can make tinnitus worse too. Cutting back on or stopping these habits is another important way to handle tinnitus.

Speak to a Healthcare Professional

It’s really important to tell a doctor if you have new, ongoing, or annoying tinnitus. The doctor can do tests and scans to find out why you have it and suggest ways to make it better. Sometimes, tinnitus just goes away on its own without needing any treatment. But if you need help, there are treatments your doctor can prescribe.

One option is using devices called tinnitus maskers, which are like hearing aids. They make a gentle noise that covers up the tinnitus sound in your ear. While medicines aren’t usually used to treat tinnitus directly, doctors might suggest them for problems like trouble sleeping or feeling sad because of tinnitus.

Work with a Specialist

Your doctor can also help you find a place or a specialist that knows a lot about tinnitus. These specialists can teach you about tinnitus and give you tools to deal with it, like therapy or biofeedback.

Here are three types of therapy that can help with tinnitus:

  • Cognitive Behavioral Therapy (CBT): This kind of counseling helps you change how you think, feel, and act in response to tinnitus.
  • Tinnitus Retraining Therapy (TRT): TRT trains your brain to react differently to tinnitus, making the sounds less bothersome. It helps your brain get used to the noise, so you don’t notice it as much. TRT usually involves sound therapy and counseling.
  • Biofeedback: Biofeedback teaches you to control your body’s physical reactions to tinnitus. It includes keeping track of and managing things like your breathing and heart rate.

Fall Asleep Even with Tinnitus Through Exceptional Tips

If you’re struggling with tinnitus at night, there are simple steps you can take to manage it and get better sleep. Try using white noise, raising your pillow to clear congestion, and establishing a calming bedtime routine. Remember to avoid caffeine, alcohol, and tobacco, as they can worsen symptoms. Don’t hesitate to speak to a healthcare professional who can offer personalized advice and treatment options. Consider working with a specialist who can provide therapies like cognitive behavioral therapy, tinnitus retraining therapy, or biofeedback to help you cope better with tinnitus. Take control of your sleep and well-being today.


  • Diane Silva

    Diane is a travel enthusiast, content creator, and master storyteller, capturing her adventures through captivating blogs and engaging vlogs. With a passion for the great outdoors and a love for literature, she brings a unique perspective to the travel world. Whether she's exploring hidden gems or discussing the latest trends, Diane is your go-to source for all things travel and beyond.