Managing Tinnitus

There are many steps you can take to manage tinnitus. Here are a few suggestions to get you started.

Educate yourself

Getting accurate and helpful information about tinnitus is an important part of learning how to manage tinnitus. Below are some suggestions on where to look for in-depth and accurate information on tinnitus.

On the internet:

A word of caution – be careful about what you choose to read on the internet. Some internet sites may leave you feeling worse about tinnitus by presenting tinnitus as a dreadful and unmanageable experience. Other sites will offer you a “cure” or remedy for tinnitus that has not been proven effective through proper research (but it be effective in emptying your wallet).

Books

Tinnitus self-help books written by professionals that specialize in tinnitus and its management can be very helpful to getting tinnitus management under way. Three excellent self-help books are –

  • Tinnitus Treatment Toolbox by J. Mayes
  • Learning to Live with Tinnitus and Hyperacusis by L. McKenna, D. Baguley, & D. McFerran
  • How to Manage Your Tinnitus: A Step-by-step Workbook by J.A. Henry, T.L. Zaugg, P.J. Myers & C.J. Kendall.

These books are available through our clinic, on-line book sellers, and some local libraries.

Specialized tinnitus care providers

Lakeside Diagnostic Hearing and Tinnitus Centre provides specialized tinnitus care to residents in BC’s interior. We offer diagnostic Audiologic and tinnitus evaluation, individual tinnitus treatment sessions, and group treatment sessions.

Have your hearing tested

The majority of people with tinnitus have some degree of hearing loss. Having a hearing test is a good first step for anyone with troubling tinnitus, even if it doesn’t seem like hearing is a problem. Addressing even minimal hearing loss can help reduce tinnitus awareness.

Read about the difference between hearing screening and a diagnostic hearing evaluation.

Avoid silence

Being in a very quiet room will make most people notice tinnitus more than being in a noisy room. Finding ways to enrich your sound environment won’t get rid of tinnitus but it should help to make tinnitus less noticeable. Listening to tabletop sound generating devices or sound generating apps on a smart phone can make you less aware of tinnitus, especially at night when our homes are quiet and our minds less occupied.

An effective way to avoid silence during the day is to use hearing instruments to amplify everyday sounds and speech, especially if you struggle to hear in background noise or groups. Hearing aids can suppress tinnitus or make tinnitus less noticeable by making ambient and speech sounds audible and easier to hear.

Tinnitus instruments are hearing instruments that combine amplification (where needed) with a sound generator. The sound generator plays white or shaped noise, patterned tones or even pleasant environmental sounds like ocean waves. These instruments are generally worn throughout the day to reduce tinnitus awareness and improving listening ease. Tinnitus instruments can also help improve sound tolerance.

You should find tinnitus instruments or hearing aids comfortable enough to wear all day. This may require several visits for adjustments. You have a minimum 30-day trial period for hearing instruments (tinnitus instruments and hearing aids). Ensure that you are fully satisfied with the product and service that you receive before you commit to payment.

If your instruments are aggravating your tinnitus, it is likely that the volume is set too high. Keep the volume at a level that is only as loud as is comfortable for you.

The Audiologists at Lakeside Diagnostic Hearing and Tinnitus Centre will help you decide the best way to use sound to manage tinnitus. We also provide patients with tabletop sound generating devices and pillow speakers to use at night. 

Get a good night’s sleep

About half of people with tinnitus report difficulty falling asleep or getting back to sleep.  In addition to avoiding silence throughout the night, make sure that you employ good sleep habits. Here are some ways to improve your “sleep hygiene”:

  • avoid screen time 2 hours before bed
  • have a consistent and relaxing bedtime routine
  • go to bed only when sleepy
  • get up at the same time every day
  • avoid naps
  • avoid clock-watching
  • keep your computer and TV out of the bedroom
  • keep your room dark and the temperature at about 18 degrees Celcius
  • exercise regularly and not too late in the evening (no later than 2 hours prior to bedtime)
  • limit use of caffeine, alcohol and nicotine, all of which can disrupt sleep patterns
  • let go of the fear of not sleeping

Learn More About Tinnitus: