For most people, the morning sets the tone for the day. You wake up, stretch, maybe grab a coffee, and ease into things. However, if you have tinnitus, mornings can feel different. Instead of the peace and quiet everybody desires, you have to start your morning dealing with that ringing, buzzing, or humming sound in your ears.
Some days, these sounds are not as loud and annoying, but other days, they seem unbearable and impossible to ignore. Either way, as long as they are there, it can make it a little harder to start your day.
In this blog, we break down what tinnitus is, why it seems worse in the morning, what causes it, and what to do.
What is Tinnitus?
As already mentioned, tinnitus is a ringing, hissing, or buzzing sound in your ears. In itself, it is not a disease. However, it is often linked to a bigger hearing condition, such as a hearing loss or an ear infection. It can also be caused by some medications.
Tinnitus can be simply annoying or something much worse, depending on the situation. Sometimes, it is just a mild background noise, like having a tiny mosquito buzzing somewhere in the distance. You notice it, but it doesn’t really bother you. In these cases, it also often gets drowned out by other sounds as the day progresses, or you just get too busy to focus on it.
Other times, you just can't ignore it. It may get louder when everything else is quiet, like when you are trying to sleep or in the early morning. Sometimes, it may be stress, tiredness, or even too much caffeine that makes it worse. It can feel overwhelming and make it hard to focus, relax, or even enjoy simple things like watching TV or having a conversation.
Why Tinnitus Seems Worse in The Morning
One of the major reasons why tinnitus may seem worse in the morning is because of the quiet environment. When you are asleep, everything around you is silent. There is no background noise from the TV, no conversations, no traffic, nothing to distract your brain. So when you wake up, that ringing, buzzing, or hissing sound can feel way louder than it did the night before.
Another reason is that your brain has had hours of rest with no distractions. During the day, your mind is busy processing all kinds of sounds, such as people talking, music playing, and phones ringing, so the tinnitus gets drowned out a little. But when you wake up, there is nothing to compete with it, making it seem much more noticeable.
The position of your body while you sleep can also play a role. For example, if you sleep in a way that puts pressure on your neck, jaw, or ears, it could make the tinnitus worse when you wake up. Sleeping on one side too much or using a pillow that does not support your head properly can also worsen it.
Stress and poor sleep are other factors that cause tinnitus to worsen in the morning. If you don’t sleep well, your body and mind do not get enough rest, which can make tinnitus feel even more intense. Anxiety and stress can make your brain more sensitive to noise, so if you go to bed stressed, you might wake up with the sound feeling even worse.
Types of Tinnitus
Here are the major types of tinnitus that a person can experience;
Subjective Tinnitus
If you have ever been to a concert, a loud club, or even worked in a noisy environment without ear protection and noticed a ringing in your ears afterwards, that is subjective tinnitus. This is the most common type of tinnitus and can be caused by many factors, but mainly if you are exposed to loud noises.
Subjective tinnitus comes and goes but varies in intensity and severity and how long it lasts. For example, it can be a temporary issue that only lasts for hours or becomes constant and lasts for months. It can also be mild and hardly noticeable or get worse and make it hard to focus on anything. However, you are the only one who can hear it.
Objective Tinnitus
Objective tinnitus is rare but can affect anyone. The main difference is that other people can hear it too, not just you. It is usually caused by something physical, like blood flow problems, muscle movements, or small bones inside the ear, and is often a clicking or pulsing sound. Treatment for objective tinnitus depends on the cause.
Somatic Tinnitus
This type of tinnitus is connected to movements in your body. For example, you may notice that it gets louder or changes when you move your head, jaw, or neck. It is often linked to various issues, including muscle tension, jaw problems (like TMJ), or issues with the spine. Stretching, massages, or even changing posture can help reduce the sounds.
Neurological Tinnitus
Neurological tinnitus happens when something affects how the brain processes sound. Unlike other types, it is not caused by ear damage or muscle movements but by changes in the brain. Treating the underlying condition is the best way to manage this type of tinnitus.
What to Do To Stop Tinnitus in The Morning
There are various treatments and medications that are used to stop or manage tinnitus, depending on the cause and symptoms. But before you get into the complex treatments, here are some things you can try;
Relaxation and Stress Management
Stress and anxiety are some of the factors that make tinnitus worse. By finding ways to manage these factors, you might be able to stop or prevent tinnitus from getting worse. Some stress and anxiety management techniques include deep breathing, yoga, and meditation.
It would also greatly help if you could identify what causes stress in your life and address them. Practising mindfulness and focusing on the present moment is another technique that might help take your mind from the tinnitus.
Improve Sleep
Not getting a good night’s sleep can worsen the symptoms in the morning. Creating a consistent sleep schedule where you go to bed and wake up at the same time every day can help you sleep better and get enough rest, which in turn can help with tinnitus.
Optimise your sleep environment to make sure it is conducive and supports rest. This may mean ensuring it is dark, cool, and quiet. Avoid drinking tea, coffee, or alcohol before bed, as they can also disrupt sleep.
Stay Hydrated
Your body goes hours without water while you sleep, and dehydration can make tinnitus worse. Staying hydrated helps with circulation and overall health, which can make tinnitus less intense over time.
If you wake up with loud ringing in your ears, drinking a glass of water first thing in the morning might help. Keep a glass of water by your bed so you can sip it as soon as you wake up, and always eat hydrating foods, including lots of fruits and vegetables like cucumbers, watermelon, and oranges, which have high water content to help keep you hydrated.
Move Your Body
When you first wake up, your body might be stiff, especially in your neck and shoulders. Tension in these areas can make tinnitus worse. Gentle movement can help relax your muscles and improve blood flow, making the ringing less noticeable.
Do some simple neck and shoulder stretches to release tension, try morning yoga poses like child’s pose, downward dog, or gentle twists to help improve circulation and relax your body, or go for a short walk for some fresh air to wake up your body and take your focus off the ringing. Even just a few minutes of movement in the morning can help reduce tinnitus and improve your mood.
Improve your Sleeping Position
The way you sleep can affect how intense your tinnitus will be in the morning. If you put too much pressure on your ear and neck, it can worsen the condition. Adjust your sleeping position by trying out different types and sizes of pillows. For example, a pillow that is too high or too low can strain your neck, so try different pillows to find one that suits you best.
It is also important to pay attention to your sleep habits. If you notice that you sleep on one side too much, try to switch or even sleep on your back to avoid pressing one ear. A supportive mattress will also go a long way, as it supports your posture and neck alignment.
When to See a Specialist
While tinnitus may not seem like anything to worry about in the beginning, it may turn out to be a bigger concern for some people. If you are just experiencing it for the first time, it might be because of loud noise exposure. Try out some of the techniques discussed above for relief.
However, if the ringing is getting louder and not going away, making it hard to sleep and focus on your daily tasks or if you catch yourself turning up the volume on everything or asking people to repeat themselves all the time, you might have hearing loss or another underlying issue that needs attention. In this case, contact your specialist immediately.