If you've ever experienced a constant ringing or buzzing in your ears, you're not alone. It's a common issue affecting millions, but it’s more than just a nuisance.

Could these six habits be making it worse?


Tinnitus is often characterized by the perception of noise or ringing in the ears when no external sound is present.

It can manifest as buzzing, hissing, clicking, swooshing, or humming, and it's a symptom that something is amiss in the auditory system.

The American Tinnitus Association highlights the prevalence of this condition, but what's more concerning is that there's no definitive cure—only ways to manage and mitigate the discomfort.


The first step in addressing tinnitus is to seek professional help. Dr. Jaslean Ahuja Michals, a clinical audiologist, emphasizes the importance of a hearing test to check for auditory nerve damage.

Astonishingly, 90% of tinnitus cases stem from hearing loss.

When the brain receives less auditory input due to damaged hearing, it attempts to fill the void by creating its own sounds, leading to the phantom noises associated with tinnitus.

Habit 1: Exposing Your Ears to Loud Noises​

Even if your hearing test results are normal, you're not immune to developing tinnitus.

Loud noises are a significant risk factor, and protecting your ears is crucial.

Whether you're at a rock concert or riding a motorcycle, using earplugs or earmuffs can safeguard your hearing.

Remember, if loud sounds no longer bother you, it may indicate that your hearing has already suffered damage.

Habits 2-4: The Impact of Lifestyle Choices​

Your lifestyle choices, including diet and substance use, can have a profound effect on your circulatory system and, consequently, your hearing health.

Alcohol consumption can lead to dehydration, increased blood pressure, and inner ear fluid imbalances, all of which can trigger tinnitus symptoms.

Smoking, with its nicotine and carbon monoxide content, can lower blood oxygen levels and constrict blood vessels, reducing circulation to the inner ear.

Michals also advises against a high-sodium diet, which can disrupt inner ear fluid, particularly for those with Meniere's disease.

Additionally, excessive intake of processed sugars and caffeine can aggravate tinnitus symptoms.

Habit 5: Skimping on Sleep​

A good night's sleep can be elusive for tinnitus sufferers, but insufficient rest only intensifies the condition.

Oxford University researchers discovered that sleep deprivation heightens brain activity, making it more sensitive to tinnitus signals.

This heightened sensitivity can lead to a vicious cycle of disrupted sleep, increased stress, and louder tinnitus, which in turn makes sleep even more challenging.

To combat this, Michals suggests using a fan or white noise machine and considering melatonin or magnesium supplements to improve sleep quality.

Habit 6: A Sedentary Lifestyle​

Physical activity is essential not just for overall health but also for promoting blood flow, which can alleviate tinnitus symptoms.

Exercise reduces stress and anxiety—common triggers for tinnitus—and improves sleep.

Specific exercises, such as neck rotations and jaw exercises, along with relaxation techniques like diaphragmatic breathing, can target tinnitus directly.

If you're struggling with tinnitus, it's time to reevaluate your habits and make changes that could significantly improve your quality of life.

Protect your ears, monitor your diet and substance use, prioritize sleep, and stay active.

By understanding the underlying causes and triggers of tinnitus, you can take control and find relief from the relentless ringing.
Do you suffer from tinnitus? Have you found a particular strategy helpful in managing your condition? Share your insights with us in the comments below.