Avoid loud noise and use hearing protection
Lower the volume on headphones and earbuds
Get enough sleep and manage stress
Reduce caffeine, nicotine, and alcohol
Check for earwax buildup and have it removed safely
Review medications that may cause tinnitus with a doctor
Treat ear infections or sinus problems promptly
Stay hydrated and maintain healthy blood pressure
Try white noise or background sound at night
Use relaxation techniques such as deep breathing
See an audiologist for a hearing test
See a doctor if ringing is sudden, one-sided, severe, or with hearing loss, dizziness, or pain