Avoid loud noise exposure
Use earplugs or noise protection in loud environments
Lower headphone and speaker volume
Remove earwax only with a clinician’s guidance
Get checked for ear infection or hearing loss
Review medications with a doctor
Reduce caffeine
Reduce nicotine
Limit alcohol
Manage stress
Practice relaxation techniques
Use white noise or background sound
Use a fan or sound machine at night
Improve sleep habits
Treat jaw clenching or teeth grinding
Address neck or jaw tension
Stay hydrated
Exercise regularly
Consider hearing aids if you have hearing loss
Try tinnitus retraining therapy
Try cognitive behavioral therapy
Seek urgent care for sudden hearing loss
Seek urgent care for pulsating tinnitus
Seek urgent care for tinnitus with dizziness or facial weakness