Tinnitus is that annoying ringing, buzzing, or hissing sound in your ears that nobody else can hear. It can be really bothersome and make you feel stressed, anxious, or tired. While there is no one-size-fits-all cure for tinnitus, there are natural ways to help manage it and make the sound less noticeable.
Here are some simple tips to try at home.
Relax and Manage Stress
Stress can make tinnitus worse. When you’re stressed, your body feels tense, and this can make the ringing in your ears louder. Try activities that help you relax, like deep breathing, yoga, or meditation. Even just sitting quietly and focusing on your breath can help. You can also try gentle exercises like walking, which can boost your mood and reduce stress.
Use Background Noise
Sometimes, tinnitus seems louder when it’s quiet. Using background noise can help distract your brain from the ringing. You can try using a fan, soft music, or white noise machines. There are also hearing aids for tinnitus with calming sounds like rain or ocean waves that can help cover up the tinnitus.
Eat a Healthy Diet
Eating well is good for your whole body, including your ears. Some people find that certain foods make their tinnitus worse, like caffeine, alcohol, or foods high in salt. Try to eat a balanced diet with plenty of fruits, vegetables, and whole grains. Drinking plenty of water can also help keep your body hydrated, which is good for your ears.
Avoid Loud Noises
Loud noises can make tinnitus worse or even cause it. Protect your ears by wearing earplugs or earmuffs in noisy places, like concerts, or when using loud tools. If you listen to music with headphones, keep the volume at a safe level.
Get Enough Sleep
Good sleep is very important for managing tinnitus. When you’re tired, tinnitus can seem even louder and more bothersome. Try to keep a regular sleep schedule, going to bed and waking up at the same time every day. Make your bedroom a quiet, dark, and cool place to help you sleep better. Avoid looking at screens right before bed, as the light can make it harder to fall asleep.
Stay Active
Exercise is good for your overall health and can help reduce the stress and anxiety that sometimes come with tinnitus. It doesn’t have to be anything intense; even a short walk can help. Exercise improves blood flow, which can be good for your ears and might help reduce the ringing.
Keep Your Ears Clean
Sometimes, ear wax buildup can make tinnitus worse. Keep your ears clean, but be gentle. Avoid using cotton swabs, as they can push wax further in. Instead, try using ear drops that soften wax or talk to an audiologist about safe ear wax removal.
Reduce Stimulants
Caffeine, nicotine, and alcohol can make tinnitus louder for some people. If you notice that your tinnitus gets worse after drinking coffee, smoking, or having alcohol, try reducing or avoiding these stimulants to see if it helps.
Try Sound Therapy
Sound therapy uses different sounds to help reduce the perception of tinnitus. This can include white noise, nature sounds, or even specific tones that are designed to match the pitch of your tinnitus. Some people find that using sound therapy, especially at night, helps them ignore the tinnitus.
Audiologists in Utah and South Nevada
Tinnitus can be a challenging condition, but there are many natural ways to help manage it. By making simple changes like eating well, managing stress, protecting your ears from loud noises, and trying relaxation techniques, you can take control of your tinnitus and improve your quality of life.
Advanced Hearing and Balance Specialists connect you to expert audiologists in Utah and South Nevada. Contact us today to schedule an appointment!
