10 Everyday Habits That Make Tinnitus Worse

1. Skipping Meals

Low blood sugar can increase ringing.

You might feel dizzy, anxious, or lightheaded. These all stress your nervous system.

What to do instead:

Eat regular meals. Keep healthy snacks like nuts or boiled eggs nearby. Avoid sugar spikes.

2. Using Headphones at High Volume

Loud sound damages the inner ear.

Even short sessions can leave your ears ringing longer than usual.

What to do instead:

Keep the volume under 60%. Use noise-canceling headphones to avoid turning up the sound.

3. Drinking Too Much Coffee

Caffeine can overstimulate your brain and make ringing louder.

You may also feel more jittery or stressed.

What to do instead:

Try herbal tea or reduce to one small coffee per day. Track your symptoms and see what works.

4. Poor Sleep Habits

Lack of sleep raises stress and lowers your tolerance for sound.

Tinnitus may seem louder when you’re tired.

What to do instead:

Set a regular bedtime. Keep your room cool and dark. Avoid screens an hour before sleep.

5. Ignoring Stress

Stress doesn’t cause tinnitus, but it makes it worse.

Your brain stays on alert, and the noise feels more intrusive.

What to do instead:

Try deep breathing, journaling, or walking in nature. Even 10 minutes can help.

6. Eating Processed Foods

MSG, artificial sweeteners, and preservatives can trigger flare-ups.

You may not notice right away, but symptoms build over time.

What to do instead:

Cook simple meals with whole ingredients. Read food labels carefully. Avoid instant noodles and packaged snacks.

7. Avoiding Silence

Keeping background noise on all day can train your brain to expect sound.

When it’s finally quiet, tinnitus stands out more.

What to do instead:

Spend a few minutes in silence each day. Let your brain adjust. Try light meditation or breathing.

8. Drinking Alcohol Regularly

Alcohol dilates blood vessels and affects circulation.

It can make ringing louder, especially at night.

What to do instead:

Limit drinking to special occasions. Watch how your ears respond.

9. Not Drinking Enough Water

Dehydration affects inner ear function.

Even mild dehydration can make sounds feel sharper or more annoying.

What to do instead:

Drink water throughout the day. Keep a bottle nearby as a reminder.

10. Overusing Painkillers

Some over-the-counter meds can trigger or worsen tinnitus.

This includes aspirin and ibuprofen if taken too often.

What to do instead:

Talk to your doctor. Look for alternatives if you take painkillers regularly.

“Which habits make your tinnitus worse? Track them in a tinnitus diary.”

Small steps lead to relief. Find details in the book “I cured my tinnitus”

Get well soon,

Peter Studenik