Tips for Managing Tinnitus

Tips for Managing Tinnitus

Do you ever find that you just can’t escape a ringing in your ears? Maybe it comes when you finally find a quiet spot in nature or at the end of a long day when you are trying to fall asleep. This is the sound of tinnitus, a condition that affects an estimated 10 percent of the U.S. adult population, or about 25 million. For most, tinnitus comes and goes but for some, it is constant enough to cause sleepless nights, increase stress levels, and affect alertness and concentration during the day. While there is no method for eliminating tinnitus, there are several methods that are used to lessen symptoms. If tinnitus is bothering you, here are a few tips to help relieve your symptoms, so you can focus on getting the peace and quiet you deserve.

Discover the root of your tinnitus

Everyone experiences tinnitus a little differently. It can be helpful to keep a journal or log to keep track of when your tinnitus is at its most distracting. It could be connected to certain medications you take, certain environments, stressful situations, or certain foods you enjoy. Finding the triggers of your tinnitus can allow you to then decide to avoid them in the future, thus lowering the frequency of instances.

Quit smoking

If you are still smoking in 2022 then you must be a stubborn person. Smoking has been linked to cancer, heart disease, stroke, lung diseases, and diabetes. One more reason to quit could be a reduction of tinnitus symptoms. Studies show that those who smoke tobacco are 70% more likely to suffer from hearing loss and tinnitus than non-smokers.

Limit consumption of alcohol or caffeinated drinks

While there is no proof that caffeine directly makes tinnitus worse it does increase cortisol and stress levels. High-stress levels are frequently connected to instances of tinnitus. Even if the stress doesn’t cause tinnitus, it certainly makes its episodes more severe. The same goes for alcoholic beverages. While one or two drinks a day can be therapeutic and can even improve heart health, too much can be hard on your body. The aftermath of a night of heavy drinking can increase your blood pressure, which makes the ringing more prominent for many.

Masking Sounds

Many find that the best way to distract themselves from tinnitus symptoms is to cover it with something else. Especially for those who have trouble falling asleep due to tinnitus, covering the sound with a radio or even a white noise machine can help them fall to sleep and reduce stress. About 90% of people with tinnitus also have hearing loss. For those who treat their loss with hearing aids, these now often come with tinnitus masking features so you can block out the buzz during the day and focus on what is important.


Meditation is useful for many who commit to daily practice. The idea is to focus only on being and ignore distracting thoughts and feelings. This is easily said but difficult to do and takes lots of training and focus. Many find relief from their tinnitus during their daily meditation practice. As they focus on being the distracting hum of tinnitus melts away into the back of the mind and true peace is achieved.


Anything that lowers your stress level can help lessen tinnitus. This could be yoga, exercise, or acupuncture. A calm body will not react to the presence of tinnitus in the same manner as someone with high levels of cortisol (the stress hormone). If it calms you down and helps reduce tinnitus, then run with it.

Cognitive Behavioral Therapy

This type of talk therapy helps patients identify the root of how they feel when tinnitus arrives and discusses alternative ways they can react. The more stress you feel when tinnitus arrives the worse symptoms can become. By reducing your reaction many enjoy reduced symptoms which allow them to get the rest and focus they need.

Seeking Help for Tinnitus

As stated before, 90% of people with tinnitus also have hearing loss. If you have tinnitus there is a likely chance that some degree of hearing loss is present.  Hearing loss in itself is stressful and can increase a person’s symptoms. Contact us today for a hearing consultation and exam. We can diagnose your hearing and help you find the best solution for all your hearing and tinnitus issues.