Why Your Ears Ring and 6 Habits That Make 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 most commonly described as ringing, many patients also report hearing a buzzing, hissing, clicking, screeching, or buzzing sound—even though there is no external sound.

There is 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 possible causes of that constant ringing and offering advice on how to keep it at bay.

First things first

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

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

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

Habit 1: Don’t shield your ears from loud noises

Perhaps you have already seen an audiologist and been told that your hearing is fine; that doesn’t mean you’re out of the woods yet.

“For anything that’s really loud, you have to make sure you protect your hearing,” Michals warned. “Many tinnitus can result from significant noise exposure.”

Don’t worry, this doesn’t mean you have to stop banging your head at concerts or take off your motorcycle helmet. When you can’t turn down the volume or escape the noise, Michals recommends using protection 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 part of your hearing is already damaged.

Habits 2-4: Addictive substances and a poor diet

Your ears don’t just rely 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 affects your hearing.

Drinking alcohol can lead to dehydration, increased blood pressure, and fluid imbalance in your inner ear, all of which can cause dizziness and worsen tinnitus symptoms.

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

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

Too many processed sugars in your diet and too much caffeine can make tinnitus symptoms worse, Michals said.

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

Bad habit 5: You don’t get enough sleep

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

“If you sleep really badly, the tinnitus the next day will really increase,” Michals said.

In 2022, researchers at the University of Oxford identified why this might be. 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.

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

But there is 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 circle: tinnitus disrupts sleep, which increases stress and anxiety, which in turn makes the ringing louder, making it even harder to close your eyes. .

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.

Bad habit 6: Living a sedentary life

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

Research supports this, showing 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 just about cardio. Certain exercises can help specifically target persistent ringing.

Experts recommend movements such as neck rolls, 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 providing much-needed relief from the noise.