You may be surprised to hear that there are some simple and natural lifestyle changes that help tinnitus. Sure, they’re not going to cure the condition but they will help you manage and cope with the symptoms of tinnitus.

There’s nothing drastic needed either. Just more of a focus on general, allround health and a specific focus on relaxation. You could be amazed at the results!

So, let’s take a look at some of these lifestyle changes that help tinnitus.

Lifestyle Changes That Help Tinnitus

Lifestyle Changes That Help Tinnitus

There are various changes that can be made to your lifestyle which will improve the symptoms you are experiencing. By applying these changes, you should notice a dramatic reduction in symptoms.


Exercise can help with a variety of different conditions and tinnitus is no exception. There are various things that can be done by way of exercise, some of the things you might consider doing are;

  • Walking
  • Running
  • Swimming
  • Cycling
  • Cardio work out
  • Yoga

By taking part in exercise, the body benefits from improved all round health but has also been shown to help with coping with tinnitus as well as giving sufferers a greater ability to ignore it.

Ditch The Unhealthy Habits

Ideally cut out or at least reduce caffeine consumption and always try to eliminate it in the evening. It will help relaxation and aid better sleep. Drink more water than enything else – stay hydrated and it will help in so many ways.

Likewise there’s nothing good that can ever be said about smoking so it should go too.

Also, it goes without saying, keep volumes down to sensible levels when listening to music, TV etc.

Incorporate Mindfulness And Relaxation Into Your Life

We’re sure you have heard a lot of mindfulness since it is a topic that has really come to the forefront in recent years and there is good reason for this. By living a mindful life, there are benefits in many areas. Mindfulness doesn’t mean going and sitting at the top of a mountain and chanting om, although if you want to do this, there is no reason why you shouldn’t. However, there are other ways in which you can implement mindful techniques to help with tinnitus.

Deep Breathing

There are a whole host of breathing exercises that you can do and you should notice a difference with them. One great breathing exercise is the 4-7-8 technique. This is how you perform it in 4 simple steps:

  1. Inhale for four seconds
  2. Hold the breath for a period of seven seconds
  3. Exhale fully and slowly for eight seconds
  4. Repeat this pattern as many times as you need

Performing this breathing technique will greatly aid sleep because of the way it relaxes the body, lulling it gently towards a restful sleep.

Lifestyle Changes That Help Tinnitus … Think Meditation

Meditation is an excellent way to help with tinnitus and can help sufferers who struggle to sleep because of the condition. Try to include a mindful meditation session into your nightly routine, preferably right before you want to sleep.

Focus on your breathing and if you find your mind wandering back to the sounds of the tinnitus, gently draw your focus away from it and back to your breathing. Try not to worry about falling asleep and simply focus, your mind will naturally start to revert away from the sounds and you will therefore find it much easier to relax.

You might also decide to use a guided meditation. These are extremely popular for a variety of reasons and tinnitus can be helped by focusing on what you are being guided to think about. It is also an excellent way to relax. A simple Google search will provide hundreds of results for audio and video meditations which are specifically geared towards those who suffer with tinnitus.

Progressive Relaxation

This is a technique which is favoured by a lot of people who practise mindfulness because it can really help to ground you in the present moment. There are guided meditations which can provide you with instructions or you can simply perform the technique alone. This is something that you can incorporate into your day in order to refocus your mind away from the sounds. Here is what you need to do:

  • Begin at your feet and as you inhale, tense the muscles in this area.
  • As you exhale, relax the muscles.
  • Move onto your lower legs and repeat the process.
  • Keep moving up your body, you can repeat this as many times as you wish.


Adjusting how you sleep and how you get to sleep can provide great relief from tinnitus. If you find it difficult to go to sleep, then why not try some of the mindfulness and relaxation techniques that we discussed in the last section? There are plenty of other ways in which you can ensure that you get a better quality of sleep.

Go To Bed When You Are Tired

Many people have a regular bedtime and regardless of how tired they are, or are not, they will tend to stick to this time. The key to getting the best sleep is to listen to your body and go to bed when you feel tired. It doesn’t matter whether it’s 8pm or 11pm, you will more likely drop off more easily if you try to sleep when you are tired. It is also important to make sure that you get up around the same time every day, this will put your body and brain into a better routine.

Bedtime Routine

When it comes to bedtime, you should have a good routine in place as this will signal to your brain that it is time for sleep. There are many things you might incorporate into your bedtime routine, such as:

  • A relaxing bath
  • Meditation
  • Some gentle yoga
  • Reading.

Join A Tinnitus Support Group

One of the most important things to remember if you suffer from tinnitus is that you are not alone. There are many people who struggle with the condition and by joining a support group, you will notice many benefits.

  • Being able to share your experiences with other people can be extremely therapeutic. It might not cure your condition but it can help you to feel less isolated. You will also be able to help other people with what they are going through.
  • By speaking to other tinnitus sufferers, you may be able to pick up new techniques to help you better manage the condition.
  • Some support groups will have guest speakers who can provide you with a wealth of knowledge surrounding the condition and things that can provide relief.

Lifestyle Changes That Help Tinnitus: Conclusion

Whilst tinnitus can be an extremely difficult thing to live with, you do not have to struggle. There are a great range of lifestyle changes that can be made which will greatly improve the tinnitus as well as your ability to cope with the condition. Read more about Tinnitus here >.