Tinnitus and Insomnia: Why It Happens and What to Do About It

Here’s to getting a better night’s sleep

For those living with tinnitus, the constant ringing, buzzing, or hissing sounds can be disruptive and distressing—especially when it's time to sleep.

This is where the relationship between tinnitus and insomnia comes into play. Many people with tinnitus find themselves struggling to fall asleep or stay asleep, leading to chronic sleep deprivation, which can further exacerbate both tinnitus symptoms and overall physical and mental well-being.

In this blog, we’ll explore the connection between tinnitus and sleep, why insomnia can happen, and most importantly, what you can do to break the cycle and reclaim restful sleep.

What you need to know about tinnitus Learn more

Can Tinnitus Cause Insomnia?

Yes, tinnitus can cause insomnia. The relationship between tinnitus and insomnia is primarily due to how the brain processes sound. During the day, external noises often drown out the ringing or buzzing of tinnitus. But when the world becomes quieter, those with tinnitus may find the phantom noises more noticeable and intrusive, making sleeping difficult.

Here’s why tinnitus disrupts sleep:

Hyperawareness

Without background noise, the brain can become more focused on internal sounds, like tinnitus. This hyperawareness can prevent the mind from winding down, making it difficult to initiate sleep.

Stress and Worry

Lack of sleep, tinnitus, and anxiety can often go hand in hand, especially when tinnitus symptoms worsen at night. The frustration of being unable to sleep can cause a cycle of worry, further inhibiting rest.

Sleep Fragmentation

Even if a person with tinnitus falls asleep, they may experience frequent awakenings due to the sound, leading to fragmented sleep and a lack of deep, restorative rest.

Mood Disorders

Ongoing sleep difficulties can increase the risk of developing mood disorders, such as depression and anxiety. These conditions, in turn, can intensify the perception of tinnitus, leading to a vicious cycle of sleep deprivation and worsening symptoms.

Can Tinnitus Cause Sleep Apnea?

Research suggests that sleep apnea and tinnitus often go hand in hand. This study found that tinnitus was higher in patients with obstructive sleep apnea. While more research needs to be done to understand if there’s a deeper connection, the two conditions can interact and exacerbate each other's symptoms.

Can Lack of Sleep Cause Tinnitus?

While lack of sleep doesn't directly cause tinnitus, it can exacerbate the condition in those already prone to it. Sleep deprivation increases stress levels and reduces the body's ability to recover, both of which can heighten the perception of tinnitus. When someone doesn't get enough rest, their brain becomes more sensitive to stimuli, including ringing in the ears. Additionally, fatigue can lead to heightened anxiety and irritability, which may further amplify tinnitus symptoms.

What does "Insomnia Secondary to Tinnitus" Mean?

Insomnia secondary to tinnitus refers to difficulty sleeping caused by tinnitus. It’s often phrased this way for VA or service-related reporting. Simply put, it means that tinnitus is the primary condition, and insomnia is a secondary result of that condition. In this instance, the constant noise can make it difficult to relax or fall asleep, which disrupts normal sleep patterns.

How to Sleep With Tinnitus

Dealing with insomnia due to tinnitus can feel frustrating. Here are several strategies to try to alleviate the discomfort and improve your sleep quality.

Sound Therapy

Sound therapy is one of the most effective ways to manage tinnitus, especially at night. By introducing external sounds—such as white noise, nature sounds, or calming music—you can mask the tinnitus.

Relaxation Techniques

Stress management and relaxation exercises can significantly reduce the impact of tinnitus on sleep. Deep breathing, progressive muscle relaxation, or meditation can help calm the mind and body before bed.

Use Hearing Aids or Tinnitus Maskers

If you have hearing loss and tinnitus, wearing hearing aids may improve both conditions. Some modern hearing aids come equipped with built-in tinnitus maskers that play soothing sounds directly into the ear.

Pay Attention to Your Sleep Hygiene

Good sleep hygiene is key for anyone experiencing sleep issues. To create an environment conducive to sleep:

Keep your bedroom dark, cool, and quiet.
Avoid caffeine, alcohol, and nicotine before bed.
Limit daytime naps.
Try to get regular exercise.
If tinnitus is particularly bothersome, use earplugs or a white noise machine to block out distracting sounds.
Sticking to the same sleep and wake times every day, even on weekends, can help reinforce your body's natural sleep-wake cycle.

Here’s to a Good Night’s Sleep

While tinnitus and insomnia often go hand-in-hand, there are ways to break the cycle of sleeplessness and find relief. If your symptoms persist, talk to a hearing care professional.

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