Tinnitus often seems louder at night because the room is quiet. These steps reduce the contrast between the tinnitus and your surroundings.
1. Add gentle background sound
A fan, soft music or a sound app at low volume gives the brain something other than the tinnitus to listen to.
2. Keep a regular sleep routine
Going to bed and getting up at the same time helps reduce stress and the attention you give to the sound.
3. Limit caffeine late in the day
Caffeine can make it harder to relax and may make tinnitus more noticeable for some people.
4. Treat any hearing loss
Hearing aids often reduce tinnitus by bringing back the everyday sounds that mask it.
5. Get assessed
A tinnitus assessment rules out causes that need medical care and gives you a structured management plan.
This article is general information and does not replace an assessment by a qualified clinician.