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Tinnitus relief at night

Guide · 6 min read · Updated

Short answer: At night, add a low, steady sound such as rain or brown noise so the room isn't silent, then slow your breathing with long out-breaths. If a spike keeps you awake for more than about 20 minutes, get up somewhere dim, do something calm, and return when sleepy. Most spikes settle within hours to days.

Why does tinnitus spike at night?

A quiet room makes tinnitus stand out, and being tired or stressed lowers your tolerance for it. Many people also notice brief spikes after a loud day, a cold, poor sleep, or a stressful week. A spike feels alarming, but for most people it is temporary and settles back to their usual level.

A plan for a bad night

  1. Add sound. Turn on a low, steady sound you like. Brown noise, rain and fans are popular choices. Set it just below the ringing.
  2. Breathe out slowly. Breathe in for about four counts and out for six. A longer out-breath helps the body settle.
  3. Name the thought. "It's louder tonight, and I'm worried about tomorrow." Naming a worry makes it easier to let go of.
  4. Get up if you can't sleep. After about 20 minutes, go somewhere dim, read something light or listen to calm audio, and return to bed when sleepy.
  5. Don't check the clock. Counting the hours adds pressure. Turn it away.

What helps the next day?

Keep your normal wake time and daytime routine, even after a rough night. A short walk in daylight, avoiding a long nap, and not cancelling plans all help your sleep recover. Note what happened before the spike (loud noise, illness, stress, alcohol). Over weeks, patterns often appear.

When is a night-time change a reason to see a doctor?

See a doctor promptly if the tinnitus is suddenly much louder in one ear with muffled hearing, if it pulses with your heartbeat, or if it comes with dizziness, weakness or a severe headache. Sudden hearing loss is treated most effectively when it is assessed quickly. Read when to see a doctor.

Common questions

How long does a tinnitus spike last?

It varies. Many spikes settle within a few hours to a few days, especially after a loud event, illness or poor sleep. If a change lasts more than a week or two, mention it to your doctor or audiologist.

Is it safe to play sound all night?

Yes, at a low level. A quiet speaker across the room is gentler on your hearing than headphones turned up.

Should I take sleeping pills for tinnitus?

That's a decision for your doctor. Clinical guidelines don't recommend routine medication for tinnitus itself, and CBT for insomnia is a first-line approach for poor sleep.

Sources

  1. Tunkel DE et al. Clinical practice guideline: tinnitus. American Academy of Otolaryngology–Head and Neck Surgery Foundation (AAO-HNS), 2014. doi.org/10.1177/0194599814545325
  2. NICE guideline NG155. Tinnitus: assessment and management. 2020. www.nice.org.uk/guidance/ng155
  3. NIDCD (US National Institutes of Health). Tinnitus. www.nidcd.nih.gov/health/tinnitus
  4. NIDCD. Sudden deafness (sudden sensorineural hearing loss). www.nidcd.nih.gov/health/sudden-deafness

This guide is general information, not medical advice. Lullwell is not a medical device. Talk to an audiologist or doctor about your tinnitus.