The Tinnitus Night Plan: 30-Night Sleep Routine

For the nights the ringing won't let you sleep.

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. I've lived with it for 2 years.

What's inside

• 30 nights, one small step each (most take 5 to 15 minutes)
• A 2am plan for when you wake and the ringing is all you can hear
• A plan for spike nights
• My sound set-up: which sounds to try and how loud
• A 30-night sleep log to spot what helps

Fillable: type straight into the plan and the log. Open it in Files or Adobe Acrobat Reader to fill it in (Apple Books can't).

You get three PDFs: A4, US Letter, and a dark version for reading at night.

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.

Not medical advice. Please see your doctor (GP) first if your tinnitus is in one ear only, pulses, or comes with hearing loss or dizziness.

Priced in US dollars. Your card or PayPal converts it automatically, wherever you are.