Why is my Tinnitus Louder at Night?

Have you Noticed a Change in your Tinnitus at Night?

If your tinnitus intensifies when the sun goes down, you're not alone. Many people with tinnitus find that the ringing, buzzing, or hissing sounds become louder at night - just when they’re trying to unwind and get to sleep. In this helpful blog, we’ll explore why tinnitus often sounds louder at night and provide practical strategies you can use to manage the condition. Let’s dive in!

What Is Tinnitus?

Tinnitus is characterised by hearing a noise or “ringing” in one or both ears.¹ Though most cases are mild, some people can experience chronic symptoms that make it difficult to focus or drown out the ringing in your ears.

Tinnitus isn’t a condition on its own but rather serves as a sign that something else is going on with your hearing health. It’s often linked to hearing loss, ear infections, being around loud noise, or even stress.²

Why Does Tinnitus Feel Louder At Night?

During the day, your ears are surrounded by sound - traffic, music, voices, and even the hum of nearby appliances. Tinnitus can occur at any time throughout the day, but these environmental noises help mask it and make it easier to ignore.

At night, when the world quiets down, tinnitus then 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.

How To Manage Tinnitus At Night

Tinnitus symptoms may be more noticeable at night, but that doesn’t mean you need to suffer through it. From hearing aids to sound therapy and bedtime habits, there are proven ways to manage these symptoms and get better rest.

Consider these simple changes to your bedtime routine that can make a big difference:

• Use a white noise machine or sound app: It might sound counter-intuitive, but for a restful sleep you want to avoid complete silence when living with tinnitus. Soft background noise helps mask the tinnitus, making it easier to fall asleep.⁵
• Stick to a relaxing routine: Gentle activities like reading, mindfulness meditation or breathing exercises before bed can help calm your mind and ease symptoms of tinnitus.⁶
• Avoid caffeine and alcohol late in the day: Caffeine and alcohol can make tinnitus feel worse, along with affecting your sleep quality.⁷
• Keep your sleep environment comfortable: A cool and dark room encourages better rest, which can in turn help you focus less on the ringing.
• Use hearing aids: Hearing aids work by boosting the sounds around you, which can help cover up the ringing or buzzing in your ears from tinnitus.⁸ With many modern devices coming with special features like built-in white noise or calming soundscapes, you’ll find your brain is distracted from the tinnitus. 

If tinnitus is regularly disturbing your sleep, or you're concerned about your symptoms, it’s worth booking a hearing check at your local Connect Hearing clinic. Our friendly team will help you manage any concerns so you can protect your hearing health and get back to a peaceful night’s sleep. 

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.