Tinnitus keeping you awake?

1 in 10 adults across the U.S. suffer from tinnitus, and for those dealing with that constant ringing in their ears, getting a good night’s sleep can often feel like an uphill battle.

But what if your sleep habits are actually part of the problem?

Dr. Jenn Schumacher, an audiologist at ReSound, explains why sleep can be especially difficult for people with tinnitus and which habits you should avoid if you want better rest.

Tinnitus is a persistent ringing or buzzing in the ears that can be frustrating and intrusive during the day, but many people find it becomes more noticeable at night, just when they’re trying to fall asleep.

One reason for this is the drop in ambient noise. During the day, background sounds from people and activity help mask the ringing. When everything quiets down at night, tinnitus can seem much louder.

Our bodies also go through hormonal changes, stress, and fatigue throughout the day, all of which can increase sensitivity at night and make the ringing feel stronger.

Psychological factors play a role too. Not getting enough sleep often leads to anxiety or stress. Becoming more aware of your tinnitus at night can trigger negative thoughts. That stress then disrupts your sleep, creating a cycle that repeats itself.

Although tinnitus and poor sleep often go hand in hand, many people still sleep well with tinnitus, as sleep can be a chance to relax and recharge.

It really comes down to developing good sleep habits.

Here are some sleep habits Dr. Jenn shares you should stop immediately if you want to sleep better with tinnitus:

Avoid wearing earplugs to bed

Earplugs might seem like a good way to block out sound, but they can actually make tinnitus worse. When your environment is too quiet, your brain will focus on any sound it can pick up. That can make the ringing feel louder and more intrusive.

Instead of blocking sound, use background noise to help mask the ringing. A fan, a ticking clock, or nature sounds like waves or rain can make it easier to drift off.

Drinking alcohol before bed

Alcohol might help you feel relaxed, but it reduces sleep quality. This is because you’re more likely to wake during the night, which can make tinnitus feel more noticeable. For some people, alcohol can also cause tinnitus to sound louder.

Try switching alcohol for a calming herbal tea or go for a short walk in the evening to help your body feel naturally ready for rest.

Avoid “doomscrolling”

Using your phone in bed to scroll on social media or listen to loud music or videos can keep your brain overstimulated when you’re trying to sleep. Listening to loud sounds before bed, especially through headphones, can also worsen tinnitus and increasing ringing or buzzing sensations.

At least an hour before bedtime, try and unwind by reading a good book, listening to a podcast or something else that helps your brain to switch off.

Don’t get up and go to bed at different times every day

Going to bed and waking up at different times each day can confuse your body’s internal clock. This can make it harder to get deep, restful sleep and lead to stress and sleep disruption. Disrupted sleep can also increase anxiety, which may worsen the symptoms of tinnitus.

Sticking to a regular sleep schedule won’t fix tinnitus overnight, but it helps train your brain and body to fall asleep more easily. Over time, this can reduce sleep-related stress and anxiety and lead to better overall sleep quality, which may make tinnitus feel more manageable.

Don’t leave lights on in your bedroom

Tinnitus often seems worse at night because the lack of external stimuli (including light) makes internal sounds more noticeable, and brain activity changes as we prepare for sleep.

Leaving a bedside lamp on until you fall asleep may seem harmless, but it can actually make it harder to get proper rest. Instead of keeping a light on in bed, try creating a longer, more gradual wind-down period before sleep. For example, turn off the main overhead light and use a side lamp for an hour or so in the evening, then switch to a smaller, dimmer light as bedtime approaches.

A dark room helps you stay asleep longer, which can reduce nighttime awakenings and make tinnitus less noticeable during the night.