Ringing in the ear: routines and habits before bed that can help relieve it
Do you go to bed hoping to rest, and as soon as you turn off the light, a constant beeping, buzzing, or “cricket” appears inside your head? You’re not alone. Millions of people in the world live with tinnitus. Although for years it was repeated that “there is nothing to be done”, today neuroscience and physiology show that the way you prepare your body and brain before going to sleep can significantly influence how that noise is perceived.
Dr. Pedro Vidal explains that tinnitus is not an external sound, but a neural signal that the brain generates and amplifies, especially when the environment is silent. That’s why the night is usually the worst time.
Below, you will see how small nighttime routines can help to lower the “volume” and regain rest.
What really is tinnitus and why does it get worse at night?
Tinnitus is a sound perception without an external source. It may be due to damage to the cells in the ear, overactive auditory nerve, or a way the brain “fills in” information when it doesn’t get enough stimulus.
During the day, ambient noise, conversation, and brain activity mask that sound. But when night comes and everything goes quiet, the brain focuses on that internal signal, making it seem stronger and more intrusive.
Therefore, the goal is not only to “silence the buzz”, but to teach the brain to stop paying attention to it.
Absolute silence is your worst enemy
Many people believe that sleeping in total silence is ideal. For someone with tinnitus, the opposite is usually true.
When there are no external sounds, the brain increases the gain of internal signals, and the buzzing becomes the protagonist. An effective strategy is to create sound hygiene:
- Use a soft white noise.
- Sounds of rain, wind, or a fan.
- Very subdued ambient music.
These sounds don’t “cure” tinnitus, but they reduce the contrast between silence and buzzing, helping the brain relax and ignore it.
Magnesium, glutamate, and the auditory nerve
One of the most interesting aspects is the relationship between nutrition and neural activity in the ear.
Glutamate is an excitatory neurotransmitter. In excess, it can overstimulate the auditory nerve, worsening the perception of tinnitus. This is where magnesium comes into play, a mineral that acts as a natural regulator of neuronal excitability.
Adequate magnesium levels help to:
- Protect the neurons in the ear.
- Reduce overactivity of the auditory nerve.
- Promote relaxation and sleep.
Before bed, prioritize foods rich in magnesium such as:
- Nuts.
- Semillas.
- Green leafy vegetables.
- Legumes.
And avoid stimulants or ultra-processed foods that increase the arousal of the nervous system.
The 30-second massage that can help
Not all tinnitus comes from the ear alone. There is somatosensory tinnitus, related to muscle tension in the neck, jaw and base of the skull.
A simple massage can help decrease that signal:
- Locate the lateral muscles of the neck, under the ears.
- Press gently with your fingers.
- Make circular motions for 30 seconds per side.
- Take a deep breath as you do so.
This gesture can relax the muscles and decrease pressure on the nerves that influence the inner ear.
Why NOT use cotton buds
Q-tips do not clean the ear: they push the wax inwards, forming plugs that:
- They alter the transmission of sound.
- They increase the feeling of blocked ear.
- They can intensify tinnitus.
Safe cleaning includes:
- Let the ear clean itself.
- Use specific drops if there is excess wax.
- Consult a professional for proper cleaning.
A clear ear transmits sound better and reduces the brain’s effort to “compensate,” which can relieve the ringing.
How to Create a Nighttime Routine to Help Tinnitus
An effective bedtime routine might include:
- Light dinner rich in soothing nutrients.
- Turn off screens at least 60 minutes before bedtime.
- Neck and jaw massage.
- Soft ambient sound in the room.
- Slow, deep breathing to relax the nervous system.
All this sends the brain a clear signal: it’s time to slow down and rest.
A realistic and hopeful approach
Tinnitus is not just an ear problem: it is a neurophysiological phenomenon. Although it doesn’t always go away completely, it can become much less bothersome when strategies are applied that help the brain stop amplifying it.
With a proper nighttime routine, intelligent nutrition, muscle care and proper sound hygiene, many people manage to sleep better and recover their quality of life.
Sometimes, turning down the volume of the hum starts with something as simple as changing what you do before you turn off the light.
Also, you can see all this vital information in the following video from Dr. Pedro Vidal’s
channel:
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