Protect ears from loud noise
Use earplugs in noisy environments
Keep headphone volume low
Avoid prolonged headphone use
Reduce caffeine intake
Limit alcohol consumption
Avoid nicotine
Manage stress
Practice relaxation techniques
Get enough sleep
Use white noise or background sound
Try a fan or sound machine at night
Treat earwax buildup
Review medications with a doctor
Check for hearing loss
Use hearing aids if recommended
Stay hydrated
Exercise regularly
Control blood pressure
Limit salt intake
Seek medical evaluation for sudden or one-sided tinnitus
See an audiologist or ENT specialist
Consider cognitive behavioral therapy
Use tinnitus retraining therapy if advised