Tinnitus at Night – 7 Ways to Sleep Better
Tinnitus often intensifies when your environment is quieter. Here's why—and what may help you rest again.
Why Tinnitus Feels Louder at Night
At bedtime, outside noise fades and your focus sharpens, making tinnitus more noticeable. The contrast between silence and the internal sound creates a heightened perception that can make falling asleep difficult.
Seven Strategies That Help
- Use background noise – gentle white or pink noise keeps silence away and reduces the contrast that makes tinnitus stand out
- Set a 90-minute timer – enough time to fall asleep but won't play all night, allowing your brain to rest naturally
- Try "volume ramps" – begin with slightly louder sound, then fade gradually as you relax
- Keep sleep hours consistent – your body's internal clock affects tinnitus perception
- Avoid stimulants after 4pm – caffeine and nicotine can amplify symptoms
- Limit screen light – blue light disrupts melatonin production and increases anxiety
- Practice calm breathing before bed – 4-7-8 breathing technique reduces nervous system activation
Reminder: These practices are designed for comfort, not medical treatment. Seek professional help if sleep problems persist or worsen.