Tinnitus is an ailment that afflicts a sizable percentage of the global population. Those who experience it often describe it as a constant ringing or buzzing in the ears. Tinnitus may make you hear a faint humming or drilling sound, but it might also come across as a low hiss or whirring to some people.

One out of four patients says that the noise is loud enough to disrupt their daily activities at times. Hence, sleeping with tinnitus can be a problem in most cases. Here are seven things to avoid if you suffer from tinnitus.


It might seem like a good idea to use earplugs to keep the constant buzz away, but that will not help you as the buzz is created from within rather than originating from the external environment. Wearing earplugs will only trap the buzz in, so try not to use them when sleeping.

Caffeine and Alcohol

Caffeine and alcohol are nerve stimulants, and they prevent you from falling asleep. If you have tinnitus, you must stay away from such stimuli to avoid disrupted sleep. Being unable to fall asleep for long stretches at night will leave you exhausted during the day.

Blue Light

The blue light emitted from devices like tablets and phones disrupts the general rhythm of your nervous system, forcing your brain to think it is still daytime, not the time to sleep. Combined with the buzz from the tinnitus, your brain receives both visual and auditory stimulants, making it even more challenging to fall asleep. Hence, don’t use your devices a couple of hours before going to bed.

Uncomfortable Temperatures

Your body needs to rest, and this is not possible in extreme temperatures. Try to make your room as cool as possible, but then again, not uncomfortably cold. If it is freezing, use blankets and hot bottles to warm yourself. Being cozy and comfortable will numb your senses, including the buzz in your ear, allowing you to fall asleep.


Salt can result in high blood pressure, resulting in excessive sweating and palpitations. This can keep you awake at night, making you toss and turn. Try to reduce your salt intake if you have tinnitus to avoid such uneasiness while sleeping.


Your ear needs the earwax to trap dirt and keep the inner channels clean. However, a build-up will plug your ears and have the opposite effect.  Always get your ears cleaned at regular intervals by an ENT specialist if you have tinnitus.

Noise and Stress

Lastly, you do not want to add more noise to the already existing ringing sensation in your ear. Hence, try to eliminate loud noises and go to sleep in a restful state of mind. Listen to calm music to drown the buzz in your ear, and you will slowly drift away and enjoy a peaceful sleep.

These are some of the main reasons why you might have increased trouble while sleeping with tinnitus. Try to keep these factors at bay, and it will help you sleep better because that is the bottom line of achieving sound health.

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