Dealing with the constant sounds of tinnitus is physically and emotionally trying. If you’ve ever experienced persistent ringing, buzzing, or humming in your ears, know that you’re not alone. Tinnitus is an audiological and neurological condition that affects about 15-20% of people, creating the perception of sound when no actual noise is present. For many, this can make restful sleep feel like an impossible goal.

Tinnitus Awareness Week is an opportunity to shine a light on this challenging condition and share ways to manage it. At BetterSleep, we're committed to helping those with tinnitus find relief. In fact, the app was originally developed to help people with tinnitus achieve better sleep. Read on to discover how BetterSleep can help you cope with tinnitus through personalized soundscapes, expert-guided programs, and practical sleep strategies.

What Causes Tinnitus?

Tinnitus is the perception of ringing in one or both ears. While the exact causes of tinnitus aren’t completely understood, it has been linked to a few underlying conditions:

• Noise exposure: Prolonged exposure to loud sounds (e.g., concerts, machinery, or headphones at high volume) can damage the sensitive cells in your inner ear, leading to tinnitus.
• Hearing loss: Age-related or sudden hearing loss often accompanies tinnitus, as the brain works harder to process diminished sound signals, which can result in the perception of phantom noises.
• Medication: Certain medications, including high doses of aspirin, diuretics, and antibiotics, are known to cause or worsen tinnitus as a side effect.
• Head or neck injuries: Trauma to the head or neck can disrupt the auditory system or nearby nerves, potentially triggering tinnitus symptoms.
• Earwax or ear infection: Blockages in the ear canal, whether from a buildup of wax or infections, can alter how you perceive sounds and contribute to tinnitus.
• Viruses: Tinnitus has been linked to viral infections, including COVID-19. In some cases, it may develop as a symptom of long COVID.
• Hormonal changes: Hormonal shifts during perimenopause or pregnancy can affect the auditory system, making some individuals more susceptible to developing tinnitus.

Why Does Tinnitus Feel Louder at Night?

For many, tinnitus becomes more noticeable at night when the world is quiet. The brain, accustomed to background noise that we typically hear throughout the day, focuses more on internal sounds at night, when the world gets quiet. This can amplify the perception of ringing or buzzing.

Beyond the silence, stress and exhaustion accumulated throughout the day can also play a role in intensifying tinnitus. When the body is tired, the brain may have more difficulty tuning out the phantom noises, making it feel like the ringing takes center stage.

This can make falling asleep particularly challenging. ​​Thankfully, that’s where sound therapy comes in—a technique that uses external noises, like white noise or soothing soundscapes, to mask tinnitus and provide relief. By creating a calming distraction, sound therapy helps redirect your focus and promotes relaxation.

How Sound Therapy with BetterSleep Can Help

BetterSleep is uniquely designed to support tinnitus management through sound therapy. By masking the ringing and creating a peaceful sleep environment, the app helps reduce stress and promote restful sleep. Here’s how you can use BetterSleep to find relief:

1. Create a Custom Soundscape

The Sounds tab on the BetterSleep app offers a vast library of sounds and frequencies to help mask tinnitus, including:

• Green noise: Balanced and gentle, similar to soft nature sounds like leaves or rivers.
• Brown noise: Deep and rich, like distant thunder or wind.
• Pink noise: A blend of soothing frequencies that promote relaxation. (BetterSleep is launching a new Pink Noise meditation this February!)

Pro tip: Mix and match sounds—such as rain, ocean waves, or a crackling fire—to create a personalized soundscape that works best for you.

2. Explore Tinnitus-Specific Programs

BetterSleep offers programs tailored to those living with tinnitus, combining sound therapy, relaxation techniques, and meditations.

• 5 Nights of Tinnitus Relief: This program provides five nightly sessions to ease symptoms and improve sleep quality.
• Soothing Tinnitus: This 11-minute meditation helps reduce discomfort with mindfulness.

These programs are ideal for establishing a consistent bedtime routine, which is crucial for managing tinnitus.

3. Use Sound Therapy All Night Long

Continuous sound throughout the night can be a complete game-changer for those with tinnitus. With BetterSleep, your chosen sounds can play seamlessly at night, even after a meditation ends. Here’s how to set it up:

• Step 1: Choose a guided meditation from the app’s library to help you wind down before bed.
• Step 2: Before hitting play, tap on the “Keep music playing” option. (This includes all sounds, not just music.)
• Step 3: Choose how long you’d like the sounds to keep playing after the meditation, from 10 minutes to indefinitely.
• Step 4: Adjust the volume to a comfortable level that masks tinnitus without disrupting your sleep.

This setup ensures you’ll have a relaxing meditation to ease into sleep, followed by continuous sound therapy to keep you comfortable all night long.

Pro tip: Experiment with different combinations of meditations and soundscapes to find the perfect pairing for your needs.

Making the Most of BetterSleep

BetterSleep is packed with features designed to help you manage tinnitus and improve your overall sleep quality. Whether you’re new to the app or an experienced user, there are a few strategies that can enhance your experience and make a real difference in your nightly routine.

By experimenting with different sounds, taking advantage of guided programs, and establishing consistent habits, you can transform your evenings into a more peaceful and restful experience. Here are some tips to get started:

1. Experiment with sounds: Everyone’s tinnitus is unique, so explore the library of sounds to find what works best for you. Try different combinations of colored noise, nature sounds, or music to create a soothing environment.
2. Stick to a routine: Consistently using the same sounds or programs each night trains your brain to associate them with sleep, making it easier to wind down over time.
3. Try the new Pink Noise meditation: Designed to blend soothing frequencies with guided relaxation, this upcoming meditation can help you fall asleep faster

A Message to Those Living with Tinnitus

Living with tinnitus can feel overwhelming at times, especially when the ringing feels louder than everything else in your life. But it’s important to remember: you’re not alone, and there are tools available that can help you find relief.

BetterSleep is here to help you take control of your nights, offering a plethora of options designed to make a real difference—whether it’s through soothing soundscapes, tinnitus-specific programs, or figuring out a routine that works for you. Even small changes, like introducing a relaxing noise at bedtime or trying a new meditation, can lead to meaningful improvements over time.

This Tinnitus Awareness Week, take the first step toward a quieter night with BetterSleep. Relief is within reach, and we’re here to help you claim it.