• Email this page
• RSS
• Printer friendly page

Everyday tips for managing tinnitus

These aren't a substitute for professional advice, but there are things you can do to help manage your tinnitus.

1. If you feel comfortable, talk to your friends and family about your tinnitus. Tell them to look at this website to help them understand more about the condition. It could mean they are more supportive.
   
2. If you are struggling to get to sleep, try listening to ambient sounds – for example, relaxation CDs. Radio and TV, on the other hand, can be thought-provoking and stop you relaxing. Read more about tinnitus and sleep.
   
3. Avoid caffeinated or alcoholic drinks late at night as these can disturb your natural sleeping pattern.
   
4. If your tinnitus is keeping you awake for long periods at night, trying getting up, going to a different room and doing something distracting – such as making a warm milky drink, or having a warm bath.
   
5. Stress can make tinnitus worse, so try to keep your stress and anxiety levels low through relaxation and exercise. Seeing a counsellor may also be helpful. Read more about tinnitus and relaxation.
   
6. Take a 'holistic' approach to your health – one that includes your whole person and lifestyle. Improving your general health, through better diet and more exercise, could also help with your tinnitus.
   
7. During the day, introduce gentle sounds to help distract you from your tinnitus. There are portable products available that could help.
   
8. If you enjoy going to clubs or concerts regularly, invest in a pair of good 'attenuating' earplugs – these lower volume without affecting sound quality.
   
9. At clubs and concerts, avoid standing close to speakers and sound systems – and give your ears regular noise breaks. Read more tips on our Don't Lose The Music website.
   
10. If you work in a noisy environment, your employer may have to provide ear protection by law – so if you've got it make sure you wear it! Read more about our noise at work campaign.
    
11. You could try a complementary therapy, such as acupuncture, homeopathy or reflexology. While research has shown that complementary therapy is unlikely to have a direct benefit on your tinnitus, it may help you manage your stress levels. Read more about Complementary therapies and tinnitus.
    
12. Use our tinnitus forum or join a tinnitus support group to meet people who will understand what you are going through – you can share tips and positive stories. Contact our tinnitus helpline for details of your nearest group.