Can White Noise Help With Tinnitus at Night?

Key Takeaways:

• Tinnitus, the perception of ringing or other noises in the ears, can make it hard to fall and stay asleep.
• Playing bedtime audio, such as white noise, may help mask internal ringing for better sleep.
• Hatch Sleep Clock has 2,500+ sleep sounds, so you can find the best option for your bedtime routine.

Tinnitus, or the perception of ringing or other noises in a person’s ears, affects up to 25% of adults. While the cause of tinnitus is unclear, and there’s no cure for the condition, there are many different treatments and strategies that can reduce its impact on day-to-day life.

Many people with tinnitus find it difficult to sleep, and experts commonly recommend using sound therapy to help. Soft background noise can help mask the bothersome sounds in your ear and help your mind and body relax, which may promote better sleep. In this article, learn more about how to get better sleep with tinnitus, including how white noise and other bedtime audio can help.

Table of Contents

1. Why Does Tinnitus Seem Worse at Night?
2. How to Use White Noise for Tinnitus at Night
3. FAQs
4. References

Why Does Tinnitus Seem Worse at Night?

It’s common for tinnitus to feel louder or more noticeable at night. During the day, everyday sounds like conversation, traffic, or even your household appliances compete for your attention. When your surroundings become quieter at night, there’s less external sound to distract you from the ringing, buzzing, humming, or other sounds associated with tinnitus.

Bedtime also gives your brain fewer things to focus on. Without the activities and distractions of the day, your attention may naturally shift toward your tinnitus, making it harder to tune out. For some people, that increased awareness can make it more difficult to relax and fall asleep, which is why adding gentle background sound may be worth trying at night.

Keep in mind tinnitus is a health condition requiring medical treatment. While white noise and other audio might help you sleep, it’s not a cure, and you should always talk to your provider about the safest treatment options for you.

How to Use White Noise for Tinnitus at Night

White noise and other bedtime audio can help some people get better sleep with tinnitus. Want to try it for yourself? Here are a few tips.

Choose a Sound That Helps

White noise spreads sound evenly across audible frequencies, which may help high-pitched tinnitus blend into the background. But white noise isn’t the only option. Experiment with white, pink, or brown noise, nature sounds, rain, ocean sounds, or other gentle audio that can help tune out bothersome tinnitus symptoms. There's no one sound that's best for everyone with tinnitus.

Keep the Volume Comfortable

The goal of sound at bedtime doesn't have to be completely covering up tinnitus. A comfortable level of background sound may be enough to reduce the contrast between tinnitus and a silent bedroom. You also don't need to wear headphones or earbuds all night to add sound to your sleep environment. A bedside sound machine like Hatch Sleep Clock allows you to introduce ambient sound without having something in or over your ears while you sleep.

Make Sound Part of Your Bedtime Routine

If tinnitus tends to grab your attention when you get into bed, introduce your chosen sound as you start winding down rather than waiting until the room is completely quiet. With Hatch Sleep Clock, you can incorporate your preferred sleep sound into a personalized bedtime routine alongside dim light and relaxing audio, helping create a consistent transition from daytime to sleep.

Give Yourself Time to Experiment

What feels soothing is totally personal. Take your time trying different sounds and volumes to find an option that makes your bedroom feel comfortable, rather than focusing on finding the "perfect" tinnitus sound. If your tinnitus is bothering you, it’s a good idea to check in with a medical provider who can help you determine the best treatment options.

Explore how Hatch Sleep Clock can help you get better sleep.

Frequently Asked Questions

Does white noise cancel out tinnitus?

Not exactly. White noise doesn't eliminate the source of tinnitus, but adding external sound may reduce the contrast between tinnitus and a quiet environment, making the tinnitus less noticeable for some people.

What color noise is best for tinnitus?

There's no single type of noise proven to work best for everyone with tinnitus. Some people prefer white noise, while others find pink or brown noise, nature sounds, music, or other gentle background sounds more comfortable. Finding a sound you can comfortably listen to may be more important than choosing a particular "color" of noise.

Should you sleep in silence if you have tinnitus?

You don't have to. Because tinnitus can become more noticeable in quiet environments, some people prefer low-level background sound at night. If silence doesn't bother you, though, there's no reason you need to add noise solely because you have tinnitus.

References

1. Tunkel, D. E., et al. (2014). Clinical practice guideline: Tinnitus. Otolaryngology–Head and Neck Surgery, 151, S1–S40.https://doi.org/10.1177/0194599814545325
2. National Institute on Deafness and Other Communication Disorders. (2023). Tinnitus.https://www.nidcd.nih.gov/health/tinnitus