Tinnitus is the perception of noise or ringing in the ears. It affects about 15% to 20% of people and can significantly impact quality of life. Those with tinnitus often have trouble sleeping due to the constant buzzing, humming, or ringing sounds in their ears. Some people find that using a fan or other white noise source helps mask the tinnitus at night, allowing them to fall asleep more easily.
How can a fan help with tinnitus?
Using a fan or other source of white noise while sleeping can help mask the sounds of tinnitus in a few key ways:
- The consistent hum of a fan can distract the brain from focusing on the tinnitus sounds.
- It masks or covers up the ringing or buzzing, making it less noticeable.
- The white noise reduces contrast between silence and tinnitus sounds.
- It promotes relaxation and takes attention away from actively listening for the tinnitus.
In effect, the white noise from a fan gives the brain something else neutral and constant to focus on rather than the unpleasant tinnitus sounds. This can dampen the perception of tinnitus at night and allow the person to fall asleep more easily.
What settings are best for sleeping with a fan?
Not all fan settings work equally well for tinnitus relief at night. Here are some recommendations:
- Use a consistent, steady humming setting rather than oscillations or bursts of air.
- Point the fan away from the bed to reduce variability in sound.
- Set the fan at a low or medium speed. High speeds can be too distracting.
- Consider using a white noise machine on fan setting instead of a real fan for more steady hum.
- Position the fan close enough to be audible but not so close it’s disruptive.
The goal is to create a constant, soothing drone that quietly masks the tinnitus enough to fall asleep.
What kind of fan works best?
Fans designed specifically for white noise generation, such as Marpac Dohm sound machines, work very well for tinnitus relief. However, regular fans like box fans, tower fans, and ceiling fans can also provide masking noise.
Key factors that make a fan effective for tinnitus sleep include:
- Multiple speed/sound settings
- Motors designed for consistent hum rather than oscillations
- Higher quality fan design with smoother sounds
- Ability to angle/point the fan away from bed
Box fans or dual fan sound machines often fit these criteria best. Avoid loud, rattling, or oscillating fans as they can disturb sleep.
How loud should the fan be for masking tinnitus?
The ideal volume balances audibility with peaceful sleep. Recommendations include:
- Set at lowest speed needed to mask tinnitus sounds
- Adjust until ringing/buzzing is less noticeable but fan is not too loud
- Volume level of 50 dB or just below is often sufficient
- Should be heard but not overtly distracting
- Like volume of a quiet shower or light radio static
It often takes some experimentation to find the right volume for each individual. Start low and gradually increase the fan speed as needed to cover tinnitus sounds. But don’t make it so loud it keeps you awake.
What research says about fans, white noise, and tinnitus
Several studies have looked at the effects of fans, white noise machines, and other sound therapy on tinnitus symptoms. Some key findings include:
- A 2008 study found a bedside noise generator reduced tinnitus severity and improved sleep quality after 3 months of use.
- A small 2005 study showed white noise from a fan helped decrease tinnitus awareness and improve sleep vs. no sound therapy.
- A 2014 literature review concluded sound therapy like white noise generators can provide immediate tinnitus relief, but long-term benefits are limited.
- Researchers in a small 1990 study observed white noise reduced tinnitus loudness and annoyance in a controlled setting.
While limited, overall the evidence shows white noise like fans may improve ability to fall asleep and reduce tinnitus perception at night. However, benefits appear greatest with short-term use.
Alternatives to fans for tinnitus relief at night
If a fan does not work well for your tinnitus, there are alternative sound therapies to try, including:
- White noise machines or sound generators designed for tinnitus
- Apps with white noise, ambient sounds, or background sounds
- Soothing nature sounds like rain, ocean waves, etc.
- Pink or brown noise instead of white noise
- Sleep headphones to play customized sounds
- Combining sound therapy with relaxation techniques
Work with your audiologist to find the right sound therapy tools and techniques to improve your sleep.
Other tips for sleeping with tinnitus
Using sound therapy is just one part of an effective strategy for sleeping with tinnitus. Other tips include:
- Reduce caffeine, alcohol, and nicotine which can worsen tinnitus
- Manage stress through yoga, meditation, or cognitive behavioral therapy
- Use good sleep hygiene like keeping a schedule and limiting electronics before bed
- Take melatonin supplements to help induce drowsiness
- Get treated for underlying conditions that may exacerbate tinnitus like jaw issues or neck problems
A multimodal approach combining lifestyle changes, sound therapy, and treatment of associated conditions often works best for tinnitus-related sleep issues.
Should you sleep with a fan on all the time?
Leaving a fan on continuously at night is generally not recommended, even for those with tinnitus. Potential downsides include:
- Can dry out nasal passages, mouth, lips, and skin
- Generates background noise that prevents truly restful, restorative sleep
- May desensitize you to the white noise over time, decreasing effectiveness
- Adds unnecessary energy costs by running all night
- Could potentially aggravate allergies or respiratory issues
Try using the fan or white noise just for the initial period when you are falling asleep. Turn it off once asleep or switch to a sleep timer. Use it whenever tinnitus is actively making it hard to fall asleep.
Conclusion
For many suffering from disruptive tinnitus symptoms at night, a fan generating white noise can be an effective way to mask ringing and buzzing sounds. The steady drone blocks out or distracts from the bothersome noises, providing temporary relief so you can fall asleep faster. Set the fan at a low or medium speed pointed away from the bed for optimal results.
Research shows fans and other white noise devices can improve sleep quality and reduce tinnitus distress in the short-term, but benefits may wane with continuous use. Use intermittent sound therapy paired with good sleep habits and management of underlying conditions for the best long-term results.