Sleep Tips For Tinnitus That Actually Work
Sleepless nights can make tinnitus feel ten times louder. And if you’ve ever lain awake wondering why your brain refuses to settle down, you’re not imagining it. The exhaustion, the frustration, the worry about tomorrow—it all stacks up fast. But none of this is your fault, and you’re not “failing” at sleep. Your brain is reacting to a real auditory load, and there are clear, doable ways to interrupt that spiral.
Tinnitus can feel especially overwhelming at night, when everything goes quiet and your brain zooms in on the only sound left—the ringing. But that doesn’t mean you’re powerless. With the right strategies, you can calm the stress response, reduce focus on the noise, and create a sleep environment that finally lets your system unwind. In this video, Dr. Garrett walks you through simple habits, sound therapy tools, and relaxation techniques that have helped thousands of patients move from restless nights to real rest.
WHAT YOU’LL LEARN
• Why tinnitus gets louder at night
• The silence–stress loop that hijacks sleep
• The essential sleep hygiene habits that protect your nervous system
• How sound therapy supports habituation
• Relaxation tools that help quiet your mind
• A layered approach to building consistent, restorative sleep
WHY THIS MATTERS
Poor sleep increases auditory sensitivity, intensifies tinnitus perception, and drains your mental bandwidth. By improving sleep, you help stabilize your nervous system, reduce reactivity, and give your brain the space it needs to adapt. Better sleep isn’t just a comfort upgrade—it’s a clinical advantage in tinnitus management.
ABOUT DR. GARRETT AND TIMPANOGOS HEARING & TINNITUS
Dr. Layne Garrett has more than two decades specializing in tinnitus and complex hearing loss, using evidence-based tools such as TRT, CBT, PTM, bimodal neuromodulation, and REM-verified hearing aid fittings. His approach is grounded in neuroscience, outcome tracking, and whole-person care. Timpanogos Hearing & Tinnitus is one of Utah’s most trusted centers for advanced tinnitus management.
The clinic serves patients throughout Northern Utah from American Fork, providing advanced tinnitus evaluation, diagnostics, personalized treatment plans, and integrated care with ENTs, neurologists, and mental health professionals.
VISIT THE HEARING LEARNING CENTER
You can learn more here: https://utahhearingaids.com/sleep-tips-for-tinnitus-that-actually-work
If you’d like to explore more resources about hearing loss and tinnitus, visit our online learning center: https://utahhearingaids.com/learning-center
SCHEDULE A COMPREHENSIVE HEARING EVALUATION
And if you’re in Northern Utah and want support from our team, you can schedule an appointment anytime at: https://utahhearingaids.com
VIDEO CHAPTERS
0:00 — Why Tinnitus Makes Sleep Feel Impossible
0:37 — Meet Dr. Garrett: Tinnitus Sleep Specialist
1:10 — The Vicious Cycle: Silence, Stress, and Sleepless Nights
2:19 — Essential Sleep Hygiene for Tinnitus Relief
3:41 — Sound Therapy for Better Sleep With Tinnitus
4:09— Calming the Mind: Relaxation Tools That Work
4:20 — Pulling It All Together: A Layered Sleep Strategy
5:23 — Your Experience Matters: Share What You’ve Tried
5:45 — Need More Help? Visit Timpanogos Hearing & Tinnitus
RESEARCH CITATIONS
[1] The Vicious Cycle (Insomnia/Stress): The link between Tinnitus distress and sleep deprivation is bidirectional (worsens each other). (J Chin Med Assoc, 2017)
Link: https://doi.org/10.1016/j.jcma.2017.02.006
[2] CBT Gold Standard: Cognitive Behavioral Therapy (CBT) principles are the most effective non-pharmacological treatment for Tinnitus-related insomnia. (JAMA Otolaryngol Head Neck Surg, 2022)
Link: https://doi.org/10.1001/jamaoto.2021.4398
[3] Sound Therapy Mechanism: Sound enrichment below the tinnitus volume promotes habituation (brain ignoring the signal), reducing distress. (J Am Acad Audiol, 2000)
Link: https://doi.org/10.3766/jaa.11.5.263
[4] Relaxation (PMR): Techniques like Progressive Muscle Relaxation lower physiological arousal, directly facilitating sleep onset. (J Med Biol Eng, 2022)
Link: https://doi.org/10.1007/s11820-022-00407-2
HASHTAGS
#tinnitus #tinnitustips #sleepwithtinnitus #tinnitusrelief #ringingears #tinnitushelp
