Tinnitus is tough to live with at the best of times - and it can be even worse if you’re not able to get the support or treatment you need when you need it.

Fortunately, there are a whole crop of techniques and approaches ideally suited to help you work through any severe symptoms. And while they certainly don’t replace the peace of mind that comes with a hearing health check-up, it’s always a good idea to keep them in mind, especially if your symptoms are flaring up.

Boots Hearingcare looks at 10 top tinnitus remedies to try from the comfort of your home…

1. Manage stress levels

Managing your stress levels is important when living with tinnitus, as stress can make the condition more noticeable. Anything that calms you down will be great for your symptoms, including light exercise, guided meditation, therapy tapes, or even simply listening to something soothing that makes you feel better.

2. Quit smoking

Smoking has a twofold effect when it comes to tinnitus. First, it can harm the blood flow to the sensitive nerve cells that control your hearing, thereby creating more of a problem for the ears themselves. Second, smoking also acts as a stimulant in your body, which can make the ringing in your ears sound louder. Kicking the habit can help reduce the effects of these symptoms significantly.

3. Reduce alcohol consumption

Alcohol increases blood flow and relaxes blood vessels, especially in the inner ear area, and this can be extremely dangerous for your hearing if you suffer from tinnitus, so it’s important to be aware. If possible, avoid alcohol consumption altogether to be on the safe side, especially if your symptoms are acting up while you’re in a social situation.

4. Take time to relax each day

Relaxing with tinnitus may seem somewhat of an oxymoron, but ensuring your environment is free from worries and concerns will allow you to manage symptoms and/or outbreaks of tinnitus more calmly and more comfortably. Try creating a dedicated space for your relaxation journey to get into the right mindset.

5. Download a sound therapy app

Sound therapy apps are a great way to ease the symptoms of tinnitus. Available on all sorts of platforms, you can listen to whatever you like, including whale songs, wind chimes, and rainfall. They are also on hand as and when you need them, so do yourself a favour and download a sound therapy app as part of your at-home tinnitus remedy arsenal.

6. Mask the noise

Gently covering up the ringing in your ears with another sound can help provide much needed relief from the effects of tinnitus. A playlist with your favourite soft tracks on it may pleasantly distract you, but if that doesn’t work, a fan or low-volume radio static are both effective alternatives - just make sure you use in a quiet setting.

7. Try hearing protection products

As a sufferer of tinnitus, protecting your ears from loud noises is the best defence against worsening symptoms. Therefore, you should invest in a wide range of hearing protection products. Earplugs or noise cancelling headphones are two great items to have around the house; be sure to wear when exposing your ears to loud noises at home, such drills or hedge trimmers.

8. Steer clear of likely irritants

Only you know your own personal tinnitus triggers. Identifying these is the first step in developing strategies to help you manage your condition. Loud noises, caffeine, and nicotine are all examples of common tinnitus triggers, but they often vary from person to person. Speak to a specialist if you need help recognising what yours might be and how to cope with them.

9. Eliminate earwax build-up

Earwax build-up is one of the many potential causes of tinnitus. If excess earwax is the likely root of your tinnitus problem, the symptoms should ease and disappear once the blockage has been treated. Ear wax removal at home is a delicate process, and you want to avoid cotton buds or penetrating the ear with any foreign objects. One or two drops of olive oil once or twice a week should help prevent wax build-up and allow it to move naturally out of the ear.

10. Get plenty of rest

Tinnitus symptoms are often more pronounced if you feel tired or fatigued. Even mild drowsiness can turn a soft hum into a loud roar, which is the last thing any tinnitus sufferers want to be dealing with. Maintaining a regular sleep schedule seven days a week (yes, weekends, too!) is key to getting enough shuteye and keeping your tinnitus symptoms in check.
With severe tinnitus, it’s vital you seek proper care and support as quickly as possible. As a rule, if you aren’t sure if at-home tinnitus remedies are working, contact a hearing health professional or a doctor.

Do you need to get your ears tested? Book an appointment with Boots Hearingcare if your tinnitus symptoms are causing you anxiety or making you feel overwhelmed…