Avoid total silence
Tinnitus is often more noticeable when it is quiet. Have soft background sound, such as a radio, fan or sound app.
Sleep
Try a sound generator, pillow speaker or relaxing music at bedtime. Keep regular sleep times.
Stress
Stress can make tinnitus seem louder. Relaxation, exercise and mindfulness can help.
Protect your hearing
Use ear protection in noisy places, keep music volume down, and take breaks from noise.
Support
Tinnitus UK has a free helpline, online support and local groups.
Sources we used
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