Tinnitus has a wide array of possible causes, and, as was stated earlier here,

is likely to be a symptom of a deeper underlying issue. Because of that,

it can be difficult to pinpoint the exact cause of tinnitus, and remedying it can

often be a long and frustrating process.

There are some easy adjustments you can make to your daily routine that can

help manage your tinnitus symptoms while you’re looking for the right remedy.

You can use the techniques outlined below in conjunction with herbal, dietary,

or manual remedies from the preceding chapters to help speed up your recovery

Background noise

One of the worst things about tinnitus is that it can plague you as you’re trying to

get to sleep—and fatigue only makes the ringing worse. The quieter the

environment around you, the more jarring and distracting the ringing in your

ears will be. Putting on some kind of noise in the background will help prevent

the sleep loss that will make your symptoms worse.

If you’re not distracted by words and voices, you could use the radio, TV, or

other music on a low volume to help you to ignore the ringing in your ears. The

low mechanical whirring of a box fan or other motor could be an excellent

source of white noise. You could also experiment with white noise generators or

radio static played at a low volume

Get enough sleep

As mentioned above, fatigue will only make your tinnitus symptoms worse.

Especially if you’re recovering from an illness or injury, your body needs to get

enough rest to fully heal. Make sure your bedroom is completely dark and

relatively cool when you get ready to go to sleep.

If inflammation of the head and neck muscles plays a role in your tinnitus, your

pillows could be aggravating the problem. Old pillows lose their volume and

support and could be putting your neck in an awkward position while you’re

sleeping.

You may also find it helps to avoid drinking alcohol or exercising within 2-3

hours of going to sleep. Alcohol increases your blood pressure and exercise

increases your pulse and respiration, both of which can make the ringing in your

ears even louder than usual.

Finally, try to avoid looking at screens—including your smartphone—for at least

an hour before you fall asleep. The blue light put off by electronic prevents your

brain from releasing the sleep hormones and can make you toss and turn. Your

posture when looking at a screen can also cause tension in the muscles of the

neck and aggravate your symptoms.

Relaxation and Exercise

Stress can make your tinnitus symptoms worse. When stress hormones are

released into the blood, your blood vessels constrict and your blood pressure

goes up. If your shoulders and neck are tense, that can further add to the

inflammation and pressure at work on your inner ear. Taking an hour or so every

day to relax your body will ease your tinnitus symptoms considerably.

Some people find relief in meditation, often using a white noise generator to

drown out the ringing in their ears. A more active form of relaxation, like yoga

or tai-chi, can also help to stretch and relax your muscles.

Regular exercise can also ease a lot of the problems related to tinnitus. The

endorphins released when you exercise to boost your mood and lower your stress.

Exercise can also make it easier to fall asleep at night, starting a cycle of overall

better health that can help reduce your symptoms. Exercising for at least an hour

at a time, 3-5 times per week is recommended.

Contents

Introduction

1 – Things to Avoid

2 – Herbal Remedies

3 – Foods and vitamins

4 – Manual Remedies

5 – Living with Tinnitus

Conclusion