Tacet · Guides
Tinnitus spikes: what to write down and what to ignore
A short method for logging louder days, the four things worth recording, and how a journal turns bad nights into a useful conversation with a clinician.
In this guide6
A spike is a change, not a verdict
Tinnitus can vary, remain present or follow different courses between people. A change after a poor night does not prove that sleep caused it or that the symptom will settle. Record what you observe without inferring a diagnosis. NHS advises seeking medical advice when tinnitus is regular, constant, worsening or bothersome; urgent signs are noted below.
Record the same four things each time
The time you noticed it, what the previous 24 hours looked like (sleep, noise, caffeine, stress), how loud it feels on a simple scale, and what you did about it. Four fields keep a log quick enough to maintain.
Rate loudness once, not all day
Score the spike once when you log it and once the next morning. Repeated rating during the day is a form of checking that tends to make the sound feel bigger.
Review observations without waiting for an evidence threshold
You can review available entries for repetitions while retaining missing days and differing conditions. Thirty days is not an evidence threshold; an association with a context does not establish a trigger. Bring dated observations to a professional without waiting for a month of data when symptoms call for medical advice.
Bring the log to your appointment
The NHS notes that a GP will ask about your symptoms and may look in your ears. A dated record of frequency, loudness and context answers most of those questions in seconds and leaves more time for what worries you.
Know the signs that are not spikes
If tinnitus comes with sudden hearing loss, seek emergency medical care immediately. Do not wait for a routine appointment or use an app to delay assessment. New one-sided tinnitus, a sound that pulses with your heartbeat or new dizziness also deserve medical advice rather than simply logging and waiting.
Questions
How often should I log?
Only when something changes. A daily entry is not required and can turn the journal into a checking habit.
What loudness scale should I use?
Any simple scale you can use consistently, such as 0 to 10. Consistency matters more than precision.
Can I share the journal with a clinician?
Yes. Tacet can export the journal as a PDF so you can bring it to a consultation without handing over your phone.
Further reading
Guides
Tinnitus sounds: speaker or headphones?
Choose a comfortable way to play tinnitus background sounds. Compare speakers and headphones, check the timer, and recognise when to seek care.
Set a sound timer without chasing silence
Choose a sound timer, check its gradual stop and distinguish a playback setting from a tinnitus treatment.
Protecting your hearing when tinnitus is part of the picture
A calm guide to sound exposure, listening habits and the limits of a tinnitus-support app.