If you’ve ever had a migraine, you know how bad it can be. The pounding pain, the nausea, the sensitivity to light. It can take over your whole day. But for some people, migraines come with another symptom: ear ringing, known as tinnitus.
If you have tinnitus, you might hear ringing, buzzing or even a whooshing sound that isn’t there. These two can go hand in hand, worsening an already painful situation. But why does this happen? And more importantly, what can you do about it?
We spoke with Holly Yancy, DO, a headache medicine specialist with Banner – University Medicine, about the connection between migraines and tinnitus and how to cope.
What is tinnitus?
Tinnitus is the perception of sound when there is no external noise. For some people, it is temporary and mild. But it can be constant for others, making it hard to focus or sleep.
“Tinnitus is not a condition on its own but a symptom of something else,” Dr. Yancy said. “It can be linked to hearing loss, ear infections, exposure to loud noises and in some cases, headache disorders like migraines.”
What is a migraine?
Migraines are more than just bad headaches.
“Migraine is a neurologic condition that causes severe head pain that keeps people from participating in their normal daily activities,” Dr. Yancy said. “Migraine isn’t just pain and is often associated with nausea, vomiting, dizziness, sensitivity to light and sounds. Some people may experience auras that can cause vision, sensory or even language changes.”
What is the connection between tinnitus and migraines?
Researchers are still studying the relationship between tinnitus and migraines, but evidence suggests they share common triggers and affect similar parts of the brain and nervous system.
“Migraines and tinnitus both involve nerve pathways, blood flow changes and sensory processing in the brain,” Dr. Yancy said. “For some people, migraines trigger tinnitus. For others, the stress and lack of sleep from tinnitus may bring on a migraine.”
Here are two ways they interact:
- Migraines can cause tinnitus: During a migraine, blood vessels in the brain and inner ear may narrow, reducing blood flow and leading to tinnitus symptoms. Inflammation from migraines may also affect the auditory system, making you hear ringing or buzzing.
- Tinnitus can trigger migraines: Constant ringing in the ears can be exhausting. The stress, frustration and poor sleep caused by tinnitus can set off a migraine, especially in people who are already prone to it.
For some people, tinnitus goes away when the migraine ends but the ringing in the ears can linger and become a long-term issue for others.
Coping tips for migraines and tinnitus
If you have both migraines and tinnitus, managing them together can be tricky. Here are a few things you can do to reduce symptoms and improve your quality of life.
1. Prevent migraines before they start
One of the best ways to keep tinnitus from flaring up is to prevent migraines in the first place.
“Migraine triggers vary from person to person but common ones include stress, dehydration, lack of sleep and certain foods,” Dr. Yancy said. “Keep a migraine diary to figure out what’s setting yours off.”
Some ways to prevent migraines include:
- Drink plenty of water throughout the day.
- Get enough quality sleep each night.
- Eat a balanced diet rich in fruits, vegetables and whole grains.
- Manage stress through relaxation techniques like meditation and deep breathing.
- Limit caffeine and alcohol.
2. Reduce exposure to loud noises
Loud sounds can worsen tinnitus, making it harder to cope. Wear earplugs or noise-canceling headphones to protect your ears if you're in a noisy environment.
3. Try sound therapy
Tinnitus can be frustrating because it feels like there’s no escape from the noise. However, using background sounds can help distract your brain.
“Soft background noises, like a fan, white noise machine or calming music, can help make tinnitus less noticeable,” Dr. Yancy said. “Apps that play nature sounds or white noise may also help you relax and focus.”
4. Manage stress to break the cycle
Since stress can trigger both migraines and tinnitus, find ways to relax. Some effective stress-management techniques include:
- Yoga or gentle stretching
- Meditation or deep breathing exercises
- Spending time outside in nature
- Doing activities you enjoy, like painting or reading
5. Improve your sleep
Both migraines and tinnitus can get worse when you’re not well-rested. Good sleep habits can make a big difference. Try these sleep tips:
- Stick to a consistent bedtime and wake-up time.
- Avoid screens (phones, tablets and TV) at least an hour before bed.
- Use blackout curtains or a sleep mask if light keeps you awake.
- Try a white noise machine if tinnitus makes it hard to fall asleep.
[Also read “Have Tinnitus? Here is What Can Help You Sleep Better.”]
6. Consider medication or therapy
Talk to your health care provider if your migraines and tinnitus severely affect your daily life. Some medications can help prevent migraines and reduce symptoms of tinnitus.
“For some people, migraine medications also help with tinnitus,” Dr. Yancy said. “And for chronic tinnitus, cognitive behavioral therapy (CBT) can help people cope with the noise in a way that might make it less impactful.”
[Also read “5 Treatment Options to Help Relieve Your Migraines.”]
If your tinnitus worsens and includes hearing loss, see your health care provider to rule out other possible causes.
Bottom line
Dealing with both tinnitus and migraines can be frustrating but there are ways to manage them. By figuring out your triggers, reducing stress, protecting your hearing and making lifestyle changes, you can take control of your symptoms — and maybe prevent them.
Talk to your health care provider or a Banner Health specialist about treatment options if you're struggling. Relief is possible, so don’t deal with these conditions alone. And when you feel better, you can focus on what really matters: living your life without migraines and tinnitus holding you back.
