Breaking the Tinnitus Insomnia Cycle

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💤 Breaking the (Tinnitus)-Insomnia Cycle (also applies to general psychophysiological insomnia)

If you’ve ever said, “I didn’t sleep well because of my tinnitus,” you’re not alone—but let’s take a closer look. The issue isn’t the tinnitus itself. It’s how your brain reacts to tinnitus that disrupts your sleep.

Here’s what happens:
1️⃣ You hear your tinnitus and start worrying or feeling frustrated.
2️⃣ That reaction triggers stress hormones like cortisol and adrenaline, which suppress melatonin (the hormone that helps you sleep).
3️⃣ You struggle to fall asleep, leading to more frustration.
4️⃣ The next day, you feel exhausted, and your focus on tinnitus intensifies.

This cycle becomes a habit. Your brain starts associating tinnitus with sleeplessness, and the pattern solidifies. It’s the classic insomnia cycle, just amplified by tinnitus.

💡 What do we need to do?
The key is to break the cycle.
✅ Step 1: Recognize that tinnitus itself isn’t the problem—it’s your reaction to it.
✅ Step 2: Use tools like mindfulness and Acceptance and Commitment Therapy (ACT) to unhook from the unhelpful thoughts fueling the cycle.
✅ Step 3: Create new habits that prioritize calm and relaxation, signaling to your brain that tinnitus doesn’t control your ability to sleep.

This might sound unusual, but acceptance is part of the solution. When you stop fighting tinnitus and its impact on your sleep, you create space for your body and brain to reset.

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What’s been your biggest challenge with tinnitus and sleep? Let’s talk in the comments! 👇

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