Man sleeping in bed


One of the most common side effects of tinnitus is having difficulty falling or staying asleep.

Having good sleep is crucial – without it, we have a lack of energy, memory, and concentration difficulties, and are at risk for various other health conditions. Poor sleep can also affect your ability to cope with your tinnitus.

Here are some suggestions to help you manage any sleep difficulties:

  • Make sure that you have a standard bedtime. If you find this difficult, set an alarm for 15 – 20 minutes beforehand, so that you’re reminded to start your bedtime routine. 
  • Set a bedtime routine for yourself, e.g. taking a warm bath or listening to Zen tones before bed.
  • Exercise or go for a walk at least 10 minutes per day – but don’t do this right before your bedtime.
  • Make sure that your bedroom is dark enough to sleep and that the temperature is comfortable for you.
  • Sleep on your back or side – try to avoid sleeping on your stomach.
  • Avoid watching TV, reading or eating before going to bed.
  • When you do climb into bed, take a deep breath and relax. Feel your muscles loosen up and focus on pleasant thoughts.
  • You might find using a fan or white noise machine to ‘mask’ your tinnitus useful.
  • Avoid food and drinks that contain caffeine, e.g. coffee, soft drinks, tea, hot chocolate.
  • If you feel tired during the afternoon, try to avoid taking a nap – this will impact how tired you feel later on when trying to fall asleep.
  • If you still feel that you can’t fall asleep, rather get up and do a quiet activity until you feel sleepy and relaxed. Lying awake in bed will probably make you feel tense, because you’re trying so hard to fall asleep.


There are several ways to fall asleep with tinnitus, including using white noise machines, practicing relaxation techniques, and avoiding caffeine and alcohol before bedtime.
Sleeping on your back or side may help reduce the intensity of tinnitus. Try to avoid sleeping on your stomach.
Yes, using electronic devices before bedtime can worsen tinnitus symptoms, due to poor quality sleep. It is recommended to avoid using electronic devices at least an hour before bedtime. 
Yes, regular exercise can help improve sleep quality and reduce stress, which can in turn help reduce tinnitus symptoms and improve sleep. However, it is important to avoid exercising too close to bedtime as it can make it harder to fall asleep.


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