Why is my Tinnitus Louder at Night?

Why is my Tinnitus Louder at Night?

If your tinnitus seems more noticeable when the lights go out, you’re not imagining it. Many people find ringing, buzzing, or hissing sounds harder to ignore in the quiet of the night, just when they’re trying to rest.¹ While it can feel frustrating, there are proven ways to manage it and get better sleep.

Why Does Tinnitus Feel Louder At Night?

Everyday sounds like conversations, traffic, music, and even household appliances, can help mask tinnitus during the day.² However, at night when the world quiets down, tinnitus takes centre stage. Here’s why:

• Lack of background noise: With silence around you, your brain focuses more on internal sounds like tinnitus.³
• Heightened awareness: In preparation for sleep, your mind begins to slow down. Without distractions, you become more aware of physical sensations, including the noise in your ears.
• Fatigue and stress: Both can worsen your perception of tinnitus.⁴ If you’re already feeling overwhelmed or sleep-deprived, your brain may amplify the sound.

So, it’s not that tinnitus is actually louder at night. It just feels that way because there’s nothing to mask the symptoms or distract you from focusing on the sound.

Call Now: If tinnitus is keeping you awake, book a hearing check-up at your local Connect Hearing clinic. Our team of experts can help you find the right solution for your hearing needs.

How To Manage Tinnitus At Night

Small changes to your evening routine can make a big difference. With these strategies, you can create a more restful environment and help calm tinnitus. 

• Add gentle sound: Use a white noise machine or app. Soft background sounds help mask tinnitus and make it easier to drift off.⁵
• Relax before bed: Read, meditate, or practice breathing exercises. Calming your mind helps reduce awareness of tinnitus.⁶
• Watch your evening habits: Avoid caffeine and alcohol late in the day. Both can worsen tinnitus and disturb sleep.⁷
• Create a sleep-friendly space: Keep your room cool, dark, and comfortable. Good sleep hygiene reduces night-time stress.
• Consider hearing aids: Modern devices amplify natural sounds. Many include built-in soundscapes to help reduce the impact of tinnitus.⁸

If tinnitus is regularly disturbing your sleep, it’s worth booking a hearing check at your local Connect Hearing clinic. Our friendly team can assess your hearing and recommend strategies to help you take positive steps toward managing tinnitus.

For more insights, watch our “Ask Sam” video where our experienced hearing specialist, Sam, discusses how hearing aids can help manage tinnitus.

References

1. National Institute on Deafness and Other Communication Disorders (1 May 2023), Tinnitus, National Institute of Health, accessed 29 May 2025.
2. Frontiers in Aging Neuroscience (3 May 2023), The association between stress, emotional states, and tinnitus: a mini-review, National Library of Medicine, accessed 29 May 2025.
3. American Journal of Audiology (24 December 2015), Differences Among Patients That Make Their Tinnitus Worse or Better, National Library of Medicine, accessed 29 May 2025.
4. Clinical Practice & Epidemiology in Mental Health (31 October 2018), Tinnitus: The Sound of Stress?, National Library of Medicine, accessed 29 May 2025.
5. Harvard Health Publishing (8 December 2021), Tinnitus: Ringing or humming in your ears? Sound therapy is one option, Harvard Medical School, accessed 29 May 2025.
6. Journal of Laryngology & Otology (June 2017), A randomised controlled study of mindfulness meditation versus relaxation therapy in the management of tinnitus, National Library of Medicine, accessed 29 May 2025.
7. Progress In Brain Research (20 May 2021), Modifiable lifestyle-related risk factors for tinnitus in the general population: An overview of smoking, alcohol, body mass index and caffeine intake, National Library of Medicine, accessed 29 May 2025.
8. Brazilian Journal of Otorhinolaryngology (20 May 2022), Hearing aid effectiveness on patients with chronic tinnitus and associated hearing loss, National Library of Medicine, accessed 29 May 2025.