As an audiologist, I spend my days helping people understand, manage, and treat tinnitus – the perception of ringing, buzzing, or other sounds in the ears with no external source. Ironically, during a recent trip to London, I found myself needing my own tinnitus relief strategies. My usually well-managed tinnitus suddenly became very noticeable. This experience was a powerful reminder of how our environment and habits can influence tinnitus symptoms – and what you can do about it.

A City Adventure – and an Unexpected Tinnitus Flare

After an overnight international flight, I hit the ground running with only about five hours of poor-quality airplane sleep. With limited time to sightsee in London, I pushed through the fatigue. I also fell into a familiar travel pattern: drinking too little water and relying on coffee to stay alert.That evening brought another tinnitus trigger – a networking event in a tiny underground speakeasy. Imagine a packed room with concrete floors and deafening music. While the venue was charming, the noise exposure was overwhelming. By the end of the night, my tinnitus was loud and persistent, far from its usual subtle background presence.

The Culprits: What I Believe Spiked My Tinnitus

Reflecting on the experience, three key factors stood out:

1. Poor sleep quality and jet lag:

Fatigue is a well-known tinnitus trigger. Research shows that lack of sleep can reduce our brain’s ability to filter out tinnitus sounds, making them feel louder and more intrusive (Crönlein et al., 2007). If you’ve ever Googled can lack of sleep make tinnitus worse, the answer is yes!

2. Dehydration:

While dehydration doesn’t directly cause tinnitus, it can make it more noticeable for some people. Fluids are essential for healthy circulation and inner ear function (Nondahl et al., 2011).

3. Loud noise exposure:

Loud environments—especially without hearing protection—can temporarily or permanently worsen tinnitus. Prolonged loud noise can irritate sensitive auditory pathways (Henry et al., 2005). This is why protecting your ears from loud sounds is so important.

Recovery Plan: How I Got My Tinnitus Back Under Control

Once I recognized what was happening, I took action. I:Prioritized hydration (goodbye, coffee overload; hello, water bottles)Limited caffeine intakeSought out quieter spotsFocused on getting better sleepTook it easy with exerciseWithin two days, my tinnitus faded back to its usual, barely noticeable level.

A Final Thought

If you have tinnitus, consider keeping a brief journal of your daily habits, stress levels, sleep patterns, and exposure to loud sounds.

Over time, patterns may emerge that help you manage it better.And if you’re planning travel, be kind to yourself: stay hydrated, protect your ears, and get enough rest.Looking for tinnitus treatment options? Talk to a hearing care provider or audiologist near you to explore customized solutions.

References

Crönlein, T., Langguth, B., Popp, R., Lukesch, H., & Hajak, G. (2007). Regensburg Insomnia Tinnitus Study (RITS): A comparison of tinnitus patients with and without comorbid insomnia. European Archives of Oto-Rhino-Laryngology, 264(7), 673–680. https://doi.org/10.1007/s00405-007-0281-5

Nondahl, D. M., Cruickshanks, K. J., Huang, G. H., Klein, B. E., Klein, R., & Tweed, T. S. (2011). Tinnitus and its risk factors in the Beaver Dam Offspring Study. International Journal of Audiology, 50(5), 313–320. https://doi.org/10.3109/14992027.2010.551220

Henry, J. A., Dennis, K. C., & Schechter, M. A. (2005). General review of tinnitus: Prevalence, mechanisms, effects, and management. Journal of Speech, Language, and Hearing Research, 48(5), 1204–1235. https://doi.org/10.1044/1092-4388(2005/084)