Are sudden and bothersome episodes of tinnitus leaving you desperate for relief? Look no further! In this article, we will explore six natural remedies that can provide you with much-needed respite during those tinnitus flare-ups. From sound therapy to herbal supplements, these simple yet effective solutions are sure to help ease the discomfort and restore peace to your ears. So, if you’re curious about how to combat tinnitus when it acts up, keep reading to discover these natural remedies that may soon become your go-to options for relief.

Understanding Tinnitus

What is tinnitus?

Tinnitus is the perception of sound in the ears or head without any external source. It is often referred to as a “ringing in the ears,” but the sound can also be described as buzzing, humming, hissing, or even music. Tinnitus can be temporary or chronic and may vary in intensity. It can affect one or both ears and can be constant or intermittent. While tinnitus is not a medical condition itself, it is often a symptom of an underlying health issue.

Causes of tinnitus

There are several possible causes of tinnitus. Exposure to loud noises, such as attending loud concerts or working in noisy environments, can damage the delicate cells in the inner ear and lead to tinnitus. Age-related hearing loss, earwax buildup, and certain medications can also contribute to tinnitus. Other underlying medical conditions, such as high blood pressure, temporomandibular joint (TMJ) disorders, and Meniere’s disease, can cause or worsen tinnitus. Additionally, stress, anxiety, and depression can exacerbate tinnitus symptoms.

Types of tinnitus

Tinnitus can be categorized into two main types: subjective and objective tinnitus. Subjective tinnitus is the most common type and is only heard by the person experiencing it. It is often associated with damage to the auditory system or underlying health conditions. Objective tinnitus, on the other hand, can be heard by both the person experiencing it and others around them. It is often a result of a physical abnormality, such as blood vessel disorders or muscle contractions.

Symptoms of tinnitus

The primary symptom of tinnitus is the perception of sound in the ears or head. The sound can vary in pitch, volume, and intensity. Some people may also experience additional symptoms, such as dizziness, headaches, difficulty concentrating, and sleep disturbances. Tinnitus can significantly impact a person’s quality of life, causing stress, anxiety, and even depression. It is important to seek help and explore management techniques to alleviate the symptoms and improve overall well-being.

1. Managing Stress and Anxiety

Cognitive Behavioral Therapy (CBT)

CBT is a psychological therapy that focuses on changing negative thought patterns and behaviors. It can help individuals with tinnitus manage their stress and anxiety by teaching them coping strategies and relaxation techniques. By addressing the emotional and psychological impact of tinnitus, CBT can improve overall well-being and reduce the perception of tinnitus.

Relaxation techniques

Practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, and guided imagery, can help reduce stress and anxiety associated with tinnitus. These techniques promote a sense of calmness and relaxation, providing relief from the constant presence of tinnitus. Incorporating these techniques into daily routines can be beneficial in managing tinnitus symptoms.

Exercise and physical activity

Engaging in regular exercise and physical activity has numerous physical and mental health benefits, including stress reduction. Exercise releases endorphins, “feel-good” chemicals in the brain, that can improve mood and reduce anxiety. By incorporating exercise into your routine, you can positively impact your overall well-being and potentially alleviate tinnitus symptoms.

Meditation and mindfulness

Practicing meditation and mindfulness can help individuals with tinnitus focus their attention away from the persistent sound and onto the present moment. These techniques involve acknowledging and accepting the presence of tinnitus without judgment. Regular meditation and mindfulness practice can promote a sense of inner calmness and reduce the perceived intensity of tinnitus.

2. Implementing a Healthy Diet

Anti-inflammatory foods

Certain foods have anti-inflammatory properties that can potentially alleviate tinnitus symptoms. Incorporating foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds, can help reduce inflammation in the body. Additionally, consuming a variety of fruits, vegetables, whole grains, and lean proteins can provide the necessary nutrients for overall well-being.

Low sodium diet

Reducing sodium intake can help manage tinnitus, as excessive sodium consumption can contribute to fluid retention and increase pressure in the inner ear. It is important to read food labels and avoid processed and packaged foods, which often contain high levels of sodium. Opting for fresh, whole foods and seasoning meals with herbs and spices instead of salt can be beneficial for tinnitus management.

Avoiding triggers like caffeine and alcohol

Caffeine and alcohol are known to exacerbate tinnitus symptoms in some individuals. Both substances can increase blood flow and cause blood vessels to dilate, potentially intensifying the perception of tinnitus. It is advisable to reduce or eliminate the consumption of caffeine and alcohol and monitor any changes in tinnitus symptoms.

Supplements for tinnitus relief

Certain supplements may provide relief for some individuals with tinnitus. Ginkgo biloba, a herbal supplement, has been suggested to improve blood circulation and reduce tinnitus symptoms. Zinc supplements may also be beneficial, as zinc deficiency has been linked to tinnitus. Additionally, Vitamin B12 and magnesium supplements have shown promise in reducing the severity of tinnitus symptoms. It is essential to consult with a healthcare professional before starting any new supplements.

3. Sound Therapy

White noise machines

White noise machines produce a consistent sound that can help mask the perception of tinnitus. By providing a constant background noise, such as the sound of rainfall or waves crashing, white noise machines can make tinnitus less noticeable. They can be particularly helpful during sleep or in quiet environments where tinnitus may be more prominent.

Sound masking

Similar to white noise machines, sound masking involves introducing pleasant, low-level background sounds to reduce the awareness of tinnitus. This can be achieved through the use of fans, air purifiers, or even dedicated sound masking devices. Sound masking can provide relief by diverting attention from tinnitus and creating a more comfortable auditory experience.

Tinnitus retraining therapy (TRT)

TRT is a comprehensive approach to managing tinnitus that combines sound therapy with counseling and education. It aims to retrain the brain’s response to tinnitus by desensitizing the individual to the perception of the sound. TRT involves wearing a device that generates low-level, broad-band noise, which is gradually decreased over time. Through counseling and education, individuals learn to habituate to the presence of tinnitus and reduce its impact on their daily lives.

Listening to calming music

Listening to calming music can help shift attention away from tinnitus and promote relaxation. Soft, soothing melodies or nature sounds can provide a pleasant distraction from the persistent sound. Creating a playlist of calming music and incorporating it into daily routines can be an effective self-care strategy for managing tinnitus.

4. Practicing Good Sleep Hygiene

Creating a peaceful sleep environment

Establishing a peaceful sleep environment can significantly impact the quality of sleep for individuals with tinnitus. This involves making the bedroom conducive to sleep by keeping it dark, quiet, and at a comfortable temperature. Using blackout curtains, earplugs, and a white noise machine can help create a soothing environment that minimizes distractions and promotes restful sleep.

Establishing a consistent sleep schedule

Maintaining a consistent sleep schedule can regulate the body’s internal clock and improve sleep quality. Going to bed and waking up at the same time each day can help train the body to follow a regular sleep-wake cycle. This consistency enhances the body’s ability to fall asleep and stay asleep, reducing any sleep disturbances caused by tinnitus.

Avoiding stimulating activities before bedtime

Engaging in stimulating activities, such as using electronic devices or watching television, close to bedtime can negatively impact sleep quality. The blue light emitted by electronic screens can interfere with the production of melatonin, a hormone that regulates sleep. It is advisable to establish a pre-sleep routine that involves relaxing activities, such as reading a book or taking a warm bath, to promote better sleep.

Using relaxation techniques for better sleep

Incorporating relaxation techniques, such as deep breathing or progressive muscle relaxation, into a bedtime routine can help prepare the body and mind for sleep. These techniques can relax the body, reduce anxiety, and promote a sense of calmness that is conducive to falling asleep. Practicing these techniques regularly can improve sleep quality for individuals with tinnitus.

5. Avoiding Loud Noises

Wearing ear protection in noisy environments

Protecting the ears from excessive noise exposure is crucial for preventing further damage and potential worsening of tinnitus. In noisy environments, such as concerts or construction sites, it is essential to wear earplugs or earmuffs to reduce the impact of loud sounds. Taking proactive measures to protect the ears can help prevent tinnitus flare-ups and preserve hearing health.

Limiting exposure to loud music or machinery

Listening to loud music through headphones or being exposed to loud machinery for extended periods can contribute to tinnitus. It is important to limit exposure to these sources of noise and take regular breaks to give the ears time to rest. Turning down the volume on electronic devices and using noise-canceling headphones can also be effective in reducing the risk of tinnitus development or flare-ups.

Keeping the volume low on electronic devices

Listening to music or other audio content at high volumes through headphones can cause damage to the auditory system and potentially worsen tinnitus. Keeping the volume at a moderate level and taking regular breaks can help protect the ears and reduce the risk of tinnitus flare-ups. It is important to be mindful of the volume levels to maintain good hearing health.

Using noise-canceling headphones

Noise-canceling headphones are designed to block out external sounds, providing a quieter environment for individuals with tinnitus. By reducing background noise, noise-canceling headphones can make tinnitus less noticeable and improve overall comfort. They can be particularly useful in situations where noise exposure cannot be avoided, such as during travel or in busy public areas.

6. Natural Remedies

Ginkgo biloba

Ginkgo biloba, a popular herbal remedy, has been suggested to alleviate tinnitus symptoms. It is believed to improve blood flow and circulation to the brain, which may benefit individuals with tinnitus caused by reduced blood flow. While research on the effectiveness of ginkgo biloba for tinnitus is mixed, some individuals report improvement in their symptoms when using this supplement. It is important to consult with a healthcare professional prior to starting any herbal remedies.

Zinc supplements

Zinc is an essential mineral that plays a role in various bodily functions, including the maintenance of healthy hearing. Zinc deficiency has been linked to tinnitus, particularly in individuals with low levels of this mineral in their bodies. Taking zinc supplements, under the guidance of a healthcare professional, may help alleviate tinnitus symptoms in those who are deficient in zinc.

Vitamin B12

Vitamin B12 is crucial for maintaining the health of the nerves and the blood cells that transport oxygen to the ear and the rest of the body. Deficiency in vitamin B12 has been associated with tinnitus, and supplementation may help improve symptoms for those who are deficient. It is advisable to consult with a healthcare professional to determine if vitamin B12 supplementation is appropriate.


Magnesium is a mineral that has been reported to have a positive impact on tinnitus symptoms. It is believed to help relax blood vessels and improve blood flow to the inner ear. Some individuals find relief from tinnitus by taking magnesium supplements. However, it is important to consult with a healthcare professional before starting any supplementation to ensure proper dosage and avoid potential interactions with other medications.


Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points of the body. It is believed to restore the balance of energy, or Qi, in the body. Some individuals with tinnitus have reported improvement in their symptoms with acupuncture treatments. While the research on the efficacy of acupuncture for tinnitus is limited, it may be worth exploring as a complementary therapy option.

Essential oils

Certain essential oils, such as lavender, rosemary, and cypress, have been used by some individuals to alleviate tinnitus symptoms. These oils can be diluted and applied topically or diffused into the air for inhalation. Some people find the calming and soothing scents of essential oils beneficial in reducing stress and anxiety associated with tinnitus. It is important to use essential oils safely and consult with a healthcare professional before incorporating them into a tinnitus management plan.


Understanding and managing tinnitus can be a personal journey, as each individual’s experience with the condition is unique. By exploring various strategies and techniques, such as stress management, sound therapy, good sleep hygiene, and natural remedies, individuals with tinnitus can find relief and improve their overall well-being. It is important to take a personalized approach and consult with healthcare professionals if symptoms persist or worsen. Remember, you are not alone in your journey, and there are resources available to support you in managing your tinnitus.