Ringing in the ears is known as tinnitus. It’s any number of ringing, buzzing, or hissing sounds that you may hear even though others don’t. The first thing you should do is consult your family doctor, more on that later. Thankfully you’re not alone. Many people feel the weight of the incessant ring in their ears all day long. Some can cope well, some have learned to ignore it at times, but still it reaches various levels of aggravation. There is a general lack of information out there on what can be done. Almost everyone that we’ve worked with that has ringing in their ears has experience relief. So, getting a device will help reduce the ringing and avoid the frustration, but even with the help of a device, you may experience changes in the ringing in the ears with certain triggers.

Here are some tips on how to help ringing in the ears:

Keep a Journal

If you don’t already recognize your triggers, then you may want to start keeping a journal to keep track of what may be making your tinnitus worse. You’ll need to keep track of some things that you eat, how much you sleep, your stress levels, how much exercise you’re getting, and what you are listening to and at what volume.

Some of the things that have been found to trigger tinnitus are smoking, alcohol, caffeine, aspirin, salt, anxiety or stress, lack of sleep, lack of exercise, loud noises, and some chronic illnesses. Once you begin to see a connection between any of these triggers and an increased ringing in the ears, then you can start to take steps to avoid them or reduce their impact on you.

Talk to Your Doctor

If you’re having a hard time finding a definite external trigger for your tinnitus, it’s possible that it is related to a chronic illness that you need to be treated for. Ringing in the ears has been found to be a symptom of several medical conditions, so if you suspect this is the problem, be sure to talk to your doctor about getting tested and treated for it.

The most common medical problems associated with tinnitus are high blood pressure, thyroid disorders, fibromyalgia, Lyme’s disease, jaw misalignment, ear wax buildup, stroke, traumatic brain injury, and diabetes. Following your doctor’s orders carefully to treat these conditions will help you avoid your tinnitus getting worse and will also improve your overall health.

Avoid Silence

Often people report worsening tinnitus when they’re in a quiet or silent environment. But, this is just because without other background noises to distract you, it allows you to focus on the ringing in the ears better than usual. If you find yourself in a quiet room with worsening tinnitus, then try putting on some background music or even turning on a fan or using a noise machine so that the ringing in the ears becomes less noticeable.

Take Time to Relax

One of the things that can quickly make tinnitus worse is stress, especially if you are stressed about the ringing in the ears. So, instead of worrying about it, take some time to just relax instead, and you may soon find yourself feeling better and the world quieter. There are many methods that people use to relax, so you’re sure to find one that works best for you. Try yoga, meditation, guided imagery, massage, tai-chi, progressive muscle relaxation, self-hypnosis, or a hot bath with essential oils.

Get Plenty of Sleep

Another common trigger of tinnitus is fatigue, but the problem is that it can become a vicious cycle as the ringing in the ears can then keep you up at night, making you feel tired again the next day. By getting plenty of sleep, you can help to reduce the ringing in the ears. Some tips to help you sleep better include taking a warm bath to relax before going to bed, establishing a bedtime routine, avoiding caffeine after noon and alcohol 3 hours before you go to sleep, and maintaining a cool, dark bedroom.

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