Tinnitus and Sleep: How to Get a Good Night’s Rest

For many people with tinnitus, nighttime can be particularly challenging. The absence of background noise makes the ringing or buzzing in the ears more noticeable, leading to difficulty falling or staying asleep. Poor sleep, in turn, can make tinnitus feel more distressing the next day. Here’s how to improve sleep despite tinnitus.

Why Tinnitus Affects Sleep

Tinnitus can prevent relaxation, causing frustration and anxiety when trying to fall asleep. Additionally, sleep deprivation can make tinnitus symptoms feel louder due to increased stress and fatigue.

Tips for Better Sleep with Tinnitus

Use White Noise or Sound Therapy – Soft background sounds like ocean waves, rain, or white noise can help mask tinnitus, making it easier to drift off to sleep.
Create a Relaxing Bedtime Routine – Activities like reading, meditation, or gentle stretching before bed can signal to your body that it’s time to sleep. Avoiding screens an hour before bed can also help regulate melatonin production.
Maintain a Consistent Sleep Schedule – Going to bed and waking up at the same time each day helps regulate your body’s internal clock, improving overall sleep quality.
Limit Stimulants Before Bed – Caffeine, nicotine, and alcohol can interfere with sleep, making tinnitus seem worse at night. Try to avoid these substances in the hours leading up to bedtime.
Seek Professional Help if Needed – If tinnitus-related sleep issues persist, consider consulting a specialist. At Harley Street Audiovestibular Clinic, we offer expert guidance and treatment options to help manage tinnitus effectively.

Getting quality sleep with tinnitus is possible with the right strategies. By creating a calming bedtime environment and seeking professional support, you can improve both your sleep and your overall well-being.