The Tinnitus Night Plan
For the nights the ringing won't let you sleep
A 30-night plan from someone who's had tinnitus for 2 years.
This is for you if…
- you dread going to bed, because that's when it feels loudest
- it's the first thing you hear when you wake at 2 or 3am
- you've tried apps, pills and fans, and you're still tired
- you've been told to "just live with it", but nobody said how
My story
The nights were the worst part.
Two years ago, a bad ear infection took the hearing in my right ear and left a constant whooshing that hasn't switched off since.
I'd wake at 2 or 3am, wide awake, with the whooshing deafening in the quiet, and reach for my phone just to distract myself from it.
What helped wasn't one trick. It was a handful of small, repeatable habits: dimming the lights, a cool, dark room, steady sound at the right level, and a plan for the moments I woke up. The Night Plan is those habits, laid out night by night, so you don't have to work them out on your own.
Matt – Tuned Out Tinnitus
What's inside
The Tinnitus Night Plan is a 30-night routine, as a PDF, for people whose tinnitus makes it hard to sleep. Each night adds one small, practical step, built from the habits that helped me sleep with tinnitus. It comes with a 2am plan for when you wake, a plan for spike nights, my sound set-up and a sleep log.
30 nights, 4 weeks
One small step a night: set the room, wind down, handle 2am, kinder days, then make it yours.
The 2am plan
A bedside page for when you wake in the night, so you're not working it out half-asleep.
Spike nights
What to do on the nights it's suddenly louder, and when to call your doctor (GP).
Sound set-up and sleep log
Which sounds to try and how loud, plus a 30-night log to spot what helps.
Start quiet- 1
Download the PDF. Read it on your phone or print it.
- 2
Start tonight with Night 1.
- 3
Follow it for 30 nights, at your own pace.
An honest promise
It won't cure tinnitus, and nothing honest can promise that. It's built to make nights more manageable: calmer bedtimes, a plan for 2am, and fewer nights lying there fighting it.
Choose your plan
Most people start here
The Tinnitus Night Plan
$27 USD
PDF · instant download · A4, US Letter and a dark version
Get the Night PlanPriced in US dollars. Your card or PayPal converts it automatically, wherever you are.
Questions
What is the Tinnitus Night Plan?
The Tinnitus Night Plan is a 30-night routine, as a PDF, for people whose tinnitus makes it hard to sleep. Each night adds one small, practical step, built from the habits that helped me sleep with tinnitus. It comes with a 2am plan for when you wake, a plan for spike nights, my sound set-up and a sleep log.
Will it stop my tinnitus?
No. Nothing honest can promise that. The plan is about making nights more manageable: calmer bedtimes, a plan for when you wake at 2am, and less time lying there fighting it.
How long does each night take?
Most nights take 5 to 15 minutes to read and try. A few ask you to set something up once, such as your sound or your wake time.
Is this medical advice?
No. I'm not a doctor or an audiologist. It's what has helped me, explained simply. Please see your doctor (GP) first if your tinnitus is in one ear only, pulses, or comes with hearing loss or dizziness.
Does it work with hearing aids?
Yes, you can follow it with hearing aids. If yours have a built-in sound generator, ask your audiologist how to use it alongside the plan.
I'm not in the UK. Is it for me?
Yes. It's written in a British voice, for anyone, anywhere. Prices are in US dollars, and your card or PayPal converts them automatically.
What format is it?
A PDF to read on your phone or print, in A4 and US Letter, plus a dark version for reading at night.
New to this? Start with the free 2am Sleep Guide.