Is Your Tinnitus Worse When You Wake Up?

Person sleeping; tinnitus worse when you wake up concept

If your tinnitus seems worse in the morning, you're not imagining it. Most of us experience a period of silence right after we wake up, so when the tinnitus kicks in, it can make the noises seem more pronounced.

Everything from dehydration to your sleeping position and what medications you're taking may be factors.

For instance, reducing blood flow to the ears by sleeping on your side or stomach might make tinnitus worse. Tinnitus can be brought on by dehydration because the amount of fluid in your inner ear is reduced, which can amplify the noises.

There are several things that may help lessen tinnitus in the morning and throughout the day:

Practice relaxation techniques before bed: Stress and anxiety can worsen tinnitus, so practicing relaxation techniques such as meditation or deep breathing before bed may help reduce symptoms in the morning.

Keep hydrated: Dehydration can contribute to tinnitus, so it's important to stay hydrated by drinking plenty of water throughout the day.

Avoid caffeine and nicotine: These substances can increase blood pressure and worsen tinnitus, so it's best to avoid them or limit their intake.

Use sound therapy: Using a white noise machine, a fan, or other background sounds can help mask the tinnitus and make it less noticeable. Unless it bothers you, don't turn off the fan when you get up in the morning.

Get regular exercise: Exercise can improve blood flow and reduce stress, both of which may help lessen tinnitus symptoms.

In addition to those general practices, you may be able to lessen morning tinnitus symptoms by trying the following:

Avoid sudden movements: Sudden head movements or changes in position can make tinnitus more noticeable, so it's best to move slowly and avoid sudden movements when you first wake up.
Stretch and move your body: Gently stretching and moving your body can help improve blood flow and reduce tension, which may help lessen tinnitus symptoms.
Eat a healthy breakfast: Eating a healthy breakfast can help regulate blood sugar levels and improve overall health, which may help reduce tinnitus symptoms.
Use earplugs or noise-cancelling headphones: If you are in a noisy environment in the morning, using earplugs or noise-cancelling headphones can help reduce the impact of external sounds on your tinnitus.
Practice mindfulness: Mindfulness techniques such as focusing on the present moment and non-judgmental awareness may help reduce stress and anxiety, which is what you want because high levels of stress and anxiety can worsen tinnitus symptoms.

About the sleeping position: Make a note of your sleeping position and how your tinnitus is when you wake up. If sleeping on your side is worse than on your stomach, switch your position. If you tend to move a lot when you're sleeping, see if strategically placing a large body pillow or weighted blanket helps keep you still.

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