Why that ringing in your ears really happens — and 6 habits making your tinnitus worse

That constant ringing in your ears isn’t just annoying — it could be tinnitus. 

The condition affects more than 50 million Americans, with nearly 20 million cases considered chronic, according to the American Tinnitus Association. While it’s most often described as ringing, many patients also report hearing buzzing, hissing, clicking, swooshing, or humming — even though no external sound is present.

There’s currently no cure for tinnitus, but there are ways to manage the symptoms. Dr. Jaslean Ahuja Michals, a clinical audiologist, recently shared her expert advice on TikTok, breaking down the potential causes of that persistent ringing and offering tips on how to keep it at bay.

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First things first

If you’re hearing that persistent buzzing or ringing, Michals says seeing an audiologist for a hearing test should be your top priority.

“We want to check for auditory nerve damage,” said Michals. “Ninety percent of tinnitus comes from hearing loss.” 

So, why does this happen? When the brain stops getting the normal auditory input from the ears, it tries to compensate by generating its own sounds at the frequencies you’re losing. That’s where the ringing or buzzing comes from, according to Michals. 

Habit 1: Not protecting your ears from loud noises

Maybe you’ve already seen an audiologist and been told your hearing’s fine; that doesn’t mean you’re out of the woods just yet.

“For anything that’s really loud, you need to make sure you protect your hearing,” Michals warned. “A lot of tinnitus can stem from significant noise exposure.” 

Don’t worry, that doesn’t mean you have to stop head-banging at concerts or ditch your motorcycle helmet. When you can’t turn down the volume or escape the noise, Michals recommends using protectors like earmuffs and earplugs to keep your hearing sharp. 

If you think your ears will just “get used” to it, think again. If loud sounds no longer bother you, it’s likely a sign that some of your hearing has already been damaged. 

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Habits 2-4: Addictive substances and a bad diet

Your ears don’t just depend on volume control — they also rely on what’s going on inside your body. In fact, your diet plays a huge role in the overall health of your circulatory system, which directly impacts your hearing.

Drinking alcohol can lead to dehydration, spike blood pressure, and mess with the fluid balance in your inner ear, all of which can trigger dizziness and worsen tinnitus symptoms. 

Smoking is another major culprit. Though researchers haven’t pinpointed the exact cause, it’s suspected that nicotine and carbon monoxide in cigarettes lower oxygen levels in the blood, constrict blood vessels, and reduce circulation to the inner ear — putting your hearing at risk.

Michals also recommends maintaining a low-sodium diet to help manage tinnitus because too much salt can disrupt fluid in the inner ear. She said this is especially important for people with menieres disease, a chronic inner ear disorder that affects balance and hearing. 

A lot of processed sugars in your diet and excessive caffeine content can also worsen tinnitus symptoms, Michals said.

If you’re still experiencing ringing in your ears, Michals says not to overlook supplements. Some studies suggest that deficiencies in vitamin B12 could contribute to tinnitus.

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Bad habit 5: Not getting enough sleep

Tinnitus can make getting to sleep a nightmare, but not getting enough rest only makes the ringing worse.

“If you get really poor sleep, that tinnitus the next day is really going to crank up,” Michals said. 

In 2022, researchers at Oxford University identified why this might happen. They found that sleep deprivation puts your brain in a heightened state of activity, making it more sensitive to the signals that create the ringing in your ears. 

Essentially, your brain becomes more “tuned in” to the tinnitus, amplifying the sound.

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But there’s more to it. Michals points out that many people with tinnitus also struggle with poor sleep, which can lead to increased anxiety, depression, and emotional stress — all of which can make symptoms worse.

As a result, many patients find themselves trapped in a vicious cycle: tinnitus disrupts sleep, which heightens stress and anxiety, which in turn makes the ringing louder, making it even harder to get some shut eye. 

To break the cycle, Michals recommends using a fan or a white noise machine to mask the ringing at night. She also suggests trying melatonin or magnesium supplements before bed to help improve sleep quality.

#tinnitusrelief #audiology ♬ original sound – Jaslean

Bad habit 6: Leading a sedentary life

“Exercise isn’t just about staying healthy, but it can actually promote blood flow in the body,” Michals said. 

Research backs this up, indicating that physical activity not only improves circulation but also reduces stress and anxiety, both of which can trigger tinnitus flare-ups. Plus, exercise helps with sleep, another key factor in controlling symptoms.

But it’s not all about cardio. Certain exercises can help specifically target the persistent ringing.

Experts recommend movements such as neck rotations, chin tucks, gentle head rolls and jaw exercises. In addition, relaxation techniques such as diaphragmatic breathing, progressive muscle relaxation, and visualization can further help calm the body and mind, potentially offering some much-needed relief from the noise.