How to Stop Ringing in Ears at Night

Are you tired of lying awake at night, kept up by a constant ringing, buzzing, or whistling sound in your ears? If so, you’re not alone. Tinnitus, the perception of noise in one or both ears, affects an estimated 50 million Americans. Many symptoms worsen at night when it’s quiet and easier to fixate on the noise. Given how annoying it can be, sometimes it makes us wonder how to stop ringing in our ears at night.

Nighttime tinnitus can be incredibly frustrating, making it difficult to fall asleep or stay asleep through the night. The lack of restful sleep can, in turn, exacerbate tinnitus, leading to a vicious cycle. But there is hope. Understanding the potential causes of your tinnitus and exploring effective treatment options can quiet the ringing in your ears and get the peaceful sleep you need.

We’ll examine what causes tinnitus and why it often worsens at bedtime. More importantly, we’ll share a range of proven strategies on how to get rid of ringing in ears at night and regain control of your sleep and your sanity. From simple changes to your sleep setup to more targeted therapies, we’ll give you the tools and knowledge you need to manage your nighttime tinnitus and wake up feeling refreshed.

What is Tinnitus?

Tinnitus is the perception of noise or ringing in the ears when no external sound is present. While it is not a condition itself, it is a symptom of an underlying condition, such as age-related hearing loss, ear injury, or a circulatory system disorder.

Tinnitus can manifest in many different ways. Common symptoms of nighttime tinnitus include:

• Ringing, buzzing, whistling, or pulsing sounds in one or both ears.
• Sounds that seem louder or more noticeable in a quiet environment.  
• Noises that interfere with your ability to fall asleep or stay asleep.

For many people, tinnitus symptoms ramp up at night. One reason is that during the day, your mind is preoccupied with work, conversations, and other stimuli that help mask the tinnitus. But at night, when things are quieter and calmer, your focus naturally shifts more to the ringing in your ears. 

In addition, many people find that their tinnitus spikes when they lie down because of slightly increased blood pressure in the ears. The increased awareness of your tinnitus, coupled with the irritation of the noise itself, can trigger stress and anxiety that makes it even harder to fall asleep. Over time, this can lead to insomnia and all its related health consequences.

While nighttime tinnitus is undeniably frustrating, it’s important to know that it’s common and treatable.

What Causes Tinnitus?

Tinnitus can have many different causes, ranging from simple earwax buildup to more complex medical conditions. Understanding the root cause of your tinnitus is an important first step in finding the right treatment approach. Here are some of the most common causes of tinnitus:

• Noise exposure: Being exposed to loud noises, either suddenly (like an explosion) or over time (like working in a noisy factory), can damage the hair cells in your inner ear and lead to tinnitus. This is one of the most frequent causes.
• Age-related hearing loss: As you age, the hair cells in your inner ear naturally begin to decline, which can cause tinnitus along with difficulty hearing.
• Earwax blockage: When too much earwax accumulates, it can irritate the eardrum and cause tinnitus. 
• Ear bone changes: Stiffening of the bones in your middle ear (otosclerosis) may affect your hearing and cause tinnitus.
• Meniere’s disease: This inner ear disorder, likely caused by abnormal inner ear fluid pressure, can lead to tinnitus early on, along with vertigo and hearing loss.

Other less common but potential causes of tinnitus include:

• Head or neck injuries
• Acoustic neuroma or other head and neck tumors  
• Cardiovascular disorders
• Neurological disorders like multiple sclerosis
• TMJ disorders
• Certain medications, including antibiotics, diuretics, and aspirin (especially in high doses)

In some cases, the exact cause of tinnitus is never found. The good news is that regardless of the cause, there are strategies that can help you manage your symptoms and minimize tinnitus’ impact on your life.

Treatments and Home Remedies for Tinnitus

While there is no universal cure for tinnitus, many strategies can help you manage your symptoms and get better sleep. The key is experimenting with different approaches and finding what works best for your situation. Here are some of the most effective options:

Sound Therapy

Sound therapy involves using external noise to mask the sound of tinnitus, making it less noticeable and easier to fall asleep. Some options include:

• White noise machines or apps that play soothing sounds like rainfall, ocean waves, or static.
• In-ear sound generators that fit inside the ear and produce soft, pleasant tones.
• Audiobooks, podcasts, or music played at a low volume.

Relaxation Techniques  

Stress and anxiety can significantly amplify tinnitus, so finding ways to relax is crucial. Try:

• Deep breathing exercises
• Meditation or mindfulness practices
• Progressive muscle relaxation, systematically tensing and relaxing different muscle groups.
• Gentle yoga or tai chi before bed.

Lifestyle Adjustments

Simple changes to your daily habits and sleep environment can make a big difference in managing nighttime tinnitus:

• Avoid total silence. Use a fan, humidifier, or white noise app to create background noise.
• Establish a consistent sleep schedule, going to bed and waking up at the same times each day.  
• Create a cool, dark, comfortable sleep environment.
• Limit caffeine and alcohol, especially in the evening.
• Exercise regularly, but not too close to bedtime.

Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that can help you reframe negative thoughts and reactions to tinnitus. With a therapist’s guidance, you can learn to:

• Change negative thought patterns and reduce tinnitus-related distress.
• Develop healthy coping strategies
• Implement relaxation techniques
• Improve sleep habits

Tinnitus Retraining Therapy (TRT)  

TRT uses sound therapy and counseling to help your brain perceive tinnitus in a less bothersome way.

• The goal is to reduce awareness or annoyance from tinnitus over time.
• It’s a long-term approach that requires commitment but can be highly effective.

Medications & Supplements

While there are no specific FDA-approved treatments for tinnitus, some medications or supplements can help manage related symptoms:

• Medications or supplements may help with related issues like anxiety, depression, or sleep problems.
• Always consult with your doctor to avoid potential interactions or side effects.
• Medications are generally not a long-term solution for tinnitus.
• If the hearing is associated with hearing loss, hearing aids are also excellent for managing the ringing noise.

When to See a Doctor

While self-help strategies can be very effective, there are times when it’s important to seek professional help for your tinnitus. See your doctor or an audiologist if:

• Your tinnitus is sudden, persistent, or worsening
• The tinnitus is accompanied by ear pain, dizziness, or significant hearing loss
• Tinnitus occurs in only one ear or is pulsing in sync with your heartbeat  
• Your tinnitus is significantly impacting your sleep, concentration, or quality of life

Your doctor can help rule out underlying conditions that may be causing your tinnitus and recommend appropriate treatment options. They can also refer you to a therapist or sleep specialist if needed.

Quieting the Ringing and Reclaiming Your Rest

Dealing with tinnitus at night can feel like an uphill battle, but tinnitus relief is possible with the right strategies and support. By understanding the potential causes of your tinnitus and implementing targeted treatments, from sound therapy, TRT, to CBT, you can reduce the impact of tinnitus and improve your sleep.  

Remember, finding what works for you may take some trial and error. What helps one person may not work for another, so don’t get discouraged if your first approach isn’t a perfect fit. Keep exploring different options, and don’t hesitate to seek professional guidance.

Most importantly, know that you’re not alone in this struggle. Millions of people are navigating nighttime tinnitus, and resources and communities are available to support you. With patience, persistence, and the right tools, you can quiet the ringing in your ears and finally get the restful sleep you deserve.