Keep a simple daily record of your tinnitus alongside sleep, stress, caffeine and noise exposure. Over time, the diary highlights possible patterns you can discuss with an audiologist or ENT specialist.
Log your day
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Getting the most from your diary
- Log at about the same time every day for at least two weeks.
- Rate loudness and how much it bothered you separately; they often differ.
- Add notes about headphones, concerts, new medicines, alcohol or jaw tension.
When to see a doctor promptly
Get checked soon if tinnitus starts suddenly in one ear, comes with sudden hearing loss, dizziness or facial weakness, or sounds like a pulse that beats with your heart.