Coping with tinnitus after a loud concert: strategies for sleep

[Justin_L]

I've developed a persistent, high-pitched ringing in my ears over the last six months, and while it started after a loud concert, it hasn't subsided. It's most noticeable in quiet environments and is starting to affect my concentration and sleep. I've seen my GP who ruled out an obvious infection, and I'm now being referred to an ENT specialist. For others living with chronic tinnitus, what coping strategies or management techniques have you found most helpful for reducing the perceived intensity and the distress it causes, especially at night?

[AveryNW]

Tinnitus can be maddening, I get it. For me the night got a lot better once I added a steady white-noise source (fan, sleep app) and kept a regular bedtime. It’s not about silencing it, just smoothing the room.

[Ryan.M]

Some nights I fight it by using a low-volume soundscape and a relaxation routine before bed. I also track what makes it worse during the day (caffeine, stress) and cut back when possible. CBT-based approaches helped me reframe the sound as nothing dangerous rather than a threat.

[Jack.J]

If you have access, a hearing test with an audiologist can be revealing. If you have even mild hearing loss, hearing aids or a device with sound therapy can reduce tinnitus by improving overall auditory input. A masker or hearing aid with built-in sound generator was helpful in my case. It’s very individual though.

[HannahQS]

Create a pre-sleep ritual: dim lights, no screens 1 hour before bed, cool room, gentle stretches, breathwork. Use white noise, nature sounds, or a fan. Avoid silence; keep sound in the background even at low levels.

[VioletYW]

Be wary of miracle cures. Some therapies (like tinnitus retraining therapy) have mixed evidence; CBT-based tinnitus management has decent evidence for reducing distress. Mindfulness and accepting the sound can reduce its impact even if the volume doesn’t change.

[JackP]

What have you already tried at home? Do you have a sleep setup (sound machine, fan) or any hearing loss? Are you open to talking with an audiologist or psychologist about tinnitus-specific CBT or TRT options?