Most people assume that more sleep is always better. But when it comes to tinnitus, that’s not always true. In fact, both too little and too much sleep can make tinnitus worse.
At our clinic, we recently saw this firsthand with a patient who carefully tracked her sleep and health metrics. She had been averaging only 4–5 hours of sleep each night, and her tinnitus was loud and stressful. After starting treatment with Lenire and My Tinnitus Therapy, her sleep improved. But she noticed something surprising: when she slept 9–10 hours, her tinnitus actually felt worse than before.
Her experience mirrors what researchers found in a large U.S. study of nearly 14,000 adults. The study showed a U-shaped link between sleep and tinnitus—too little or too much sleep both raise the risk. The lowest risk fell right in the middle. Read the full study here.
📖 Related reading: Tinnitus Treatment Options
Table of Contents
- Why Sleep Matters for Tinnitus
- The U-Shaped Link Between Sleep and Tinnitus
- Why Too Much Sleep Can Backfire
- The Sleep Sweet Spot
- Four Steps to Better Sleep With Tinnitus
- When Sleep Still Feels Impossible
- FAQ
Why Sleep Matters for Tinnitus
When you’re short on sleep, your brain is stressed and more sensitive to sound. Tinnitus often feels louder, harder to ignore, and more exhausting. Patients get caught in this loop:
- Tinnitus makes it hard to sleep.
- Lack of sleep increases stress.
- Stress makes tinnitus louder.
That’s why many people try to “make up for it” with long nights of sleep. But as our patient learned, oversleeping can backfire.
The U-Shaped Link Between Sleep and Tinnitus
The NHANES study found a U-shaped curve:
It’s like walking a tightrope. Not enough sleep? Your tinnitus can roar. Too much? Same problem. Researchers found the sweet spot right in the middle—about 8.5 hours a night. Your brain likes rhythm. Mess with that rhythm, and the ringing gets louder.
Why Too Much Sleep Can Backfire
Your body runs on a daily rhythm called the circadian clock. Oversleeping throws it off, which can:
- Disrupt hormones
- Increase inflammation
- Heighten brain sensitivity to tinnitus
This may explain why our patient’s tinnitus was worse after long nights.
The Sleep Sweet Spot
The research points to around 8–9 hours per night as the safest range. It won’t be exact for everyone, but aiming for consistency here gives your body and brain the best chance to calm tinnitus.
Four Steps to Better Sleep With Tinnitus
- Stick to a Schedule – Go to bed and wake up at the same time every day.
- Power Down Early – Avoid screens in the last hour before sleep. Read, stretch, or listen to calming music instead.
- Use Background Sound – White noise or rain sounds can help mask tinnitus.
- Avoid Stimulants – Cut off caffeine and alcohol 6–8 hours before bed.
📘 Download our free resources: Books & Reports
When Sleep Still Feels Impossible
If better habits aren’t enough, Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective long-term approaches. You can find providers through the American Academy of Sleep Medicine.
At Timpanogos Hearing & Tinnitus, we’ve seen thousands of patients walk in with sleep struggles and tinnitus that felt overwhelming. Many of them believed nothing would help. With the right mix of treatment, education, and support, they found relief — and you can too.
You don’t have to live with nights of frustration and mornings of louder ringing. Together, we can build a plan that helps your body rest and your mind settle.
👉 Request your free consultation today and take the first step toward better sleep and quieter days.
FAQ
How does lack of sleep affect tinnitus?
Poor sleep raises stress and makes tinnitus harder to ignore. Many patients notice it sounds louder after short nights.
Can oversleeping make tinnitus worse?
Yes. Research shows long sleep can disrupt your body’s rhythm and heighten sensitivity to tinnitus.
What is the best amount of sleep for tinnitus relief?
Most studies point to about 8–9 hours per night as the sweet spot.
Can sound machines help with tinnitus at night?
Yes. Gentle sound often makes it easier to fall asleep and reduces awareness of ringing.
When should I see a specialist?
If tinnitus and sleep problems continue despite obvious changes in caffeine use, sleep hygiene, and routine, it may be time to request a tinnitus consultation. A professional treatment plan may be required to get the results you desire.
Take this self assessment below to determing if you might benefit from a tinnitus evaluation:
