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 often varies from day to day. A louder morning after a poor night or a stressful week is common and usually settles. Treating every spike as a new problem keeps attention locked on the sound.
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.
Look for patterns after a month, not a week
A handful of entries proves nothing. After thirty days, sort by loudness and read the surrounding context. Some triggers will be obvious; many spikes will have none, which is itself useful to know.
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
Sudden hearing loss, tinnitus in one ear only, a sound that pulses with your heartbeat, or dizziness are not ordinary fluctuations. Seek prompt medical advice rather than 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
What tinnitus is, and what the evidence says about treating it
A plain account of ringing in the ears: what causes it, what the guidelines recommend, and which treatments have evidence behind them.
Sleeping with tinnitus: what helps at three in the morning
Why tinnitus is loudest at night, what sound to use and at what level, and the sleep habits that make the biggest difference.
How to find the pitch of your tinnitus, and why it is useful
A step-by-step method for matching the frequency of your tinnitus with a tone generator, and what to do with the number once you have it.
Tinnitus treatments that do not work, according to the guidelines
Supplements, drugs and devices sold for tinnitus, and what the clinical practice guideline actually recommends against.
Habituation: what the first months with tinnitus actually feel like
Why new tinnitus feels catastrophic, what changes over weeks and months, and how to tell progress from a bad day.
Protecting your hearing when you already have tinnitus
Noise exposure is a recognised cause of tinnitus. Practical protection at concerts, at work and with headphones, without living in silence.
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.
Ringing ears after a loud night: what to do next
What temporary tinnitus after a concert or a loud event usually means, what helps in the first days, and when to get your hearing checked.
White, pink or brown noise for tinnitus: which to try
How the common background sounds differ, why a lower pitch often feels softer, and how to choose a level that supports you without covering everything.