If you have tinnitus (a constant ringing or buzzing in your ears), you probably notice that it becomes especially annoying at night. This is true – noise is more noticeable in silence and can interfere with falling asleep. Here are some proven ways to improve your sleep when you have tinnitus.

Effective tips for sleeping with tinnitus:

1. Use a sound masking strategy

Turn on a background sound that is slightly quieter than your tinnitus:

Examples: white noise, nature sounds, fans, special music.

Devices: white noise machines, pillow speakers, sleep headphones.

This helps “mask” the tinnitus and helps you fall asleep.

2. Clear your mind of thoughts

Write down everything you think about before bed.

This simple exercise allows your brain to “let go” of worries and ideas, speeding up your sleep.

3. Maintain a consistent sleep schedule

Go to bed and wake up at the same time every day. This normalizes your biorhythms and promotes deep sleep.

4. Create a relaxing evening ritual

Physical relaxation: warm bath, stretching, self-massage.

Mental relaxation: book, meditation, breathing exercises, calm music.

5. Minimize the impact of screens

Turn off the TV, smartphone, and other devices with backlighting 90 minutes before bed.

6. Change your nightlights

Replace white/blue nightlights with red ones – they do not suppress melatonin production and do not interfere with sleep upon awakening.

7. Regulate the temperature in the bedroom

The ideal temperature for sleep is 15-20 °C. This promotes natural thermoregulation of the body and deep sleep.

8. Don’t lie awake in bed

If you can’t fall asleep, don’t torture yourself. Get up, drink some warm milk or eat something light. Digestion can cause slight drowsiness.

Result:

With constant practice, you can reach a state where tinnitus stops bothering you. The brain will learn to ignore it as background noise – and your sleep will improve.