The house is finally quiet. You turn off the light, settle into bed—and suddenly the ringing in your ears seems louder than it did all day.
If that sounds familiar, the ringing may not actually be increasing at night. During the day, conversation, traffic, music and other sounds compete for your attention. Once those sounds fade, tinnitus can become much harder to ignore.
Tinnitus is the name for hearing a sound when there is no outside source. It might sound like ringing, buzzing, hissing or humming. Some people notice it occasionally; for others, it can make falling asleep difficult.
What can help at bedtime?
You don’t have to force yourself to sleep in complete silence. A fan, quiet music or a bedside sound machine may provide enough background sound to make the ringing less noticeable. Keep the volume comfortable—you’re looking for a gentle sound alongside the tinnitus, not something loud enough to drown it out.
It may also help to give yourself time to wind down before bed. If you find yourself lying awake and focusing on the ringing, a consistent bedtime routine and a relaxing background sound can make the room feel less frustrating.
These steps may help you cope with the sound, but they don’t identify its cause. Tinnitus can be associated with hearing loss, earwax buildup, certain medications and other conditions. If the ringing is new, persistent or disrupting your sleep, tell a healthcare professional. They can check your ears, review your medications and decide whether a hearing test would be useful. Don’t stop a prescribed medicine on your own.
Get prompt medical advice if the ringing is only in one ear or beats in time with your pulse. If you suddenly lose hearing, seek immediate medical care.
A quiet bedroom can make tinnitus more noticeable, but you don’t have to guess what’s behind it—or struggle through every night without help.
Source: National Institute on Deafness and Other Communication Disorders: Tinnitus
