How to help prevent tinnitus and protect your ears

Tinnitus, also called ringing in the ears, means you hear sounds that are not there, such as ringing, hissing or buzzing. It is often caused by hearing damage from loud noise. The best way to reduce that risk is to limit how loud and how long you are exposed to noise, and to wear good hearing protection when it cannot be quieter.

In this article, you can read what tinnitus is, how it often develops and what you can do yourself to protect your ears, at home, at work and on a night out. We base this on information from Thuisarts.nl, the Dutch GPs' patient information website, Hoormij, the Dutch association for people with hearing loss, and the Health Council of the Netherlands (Gezondheidsraad). This article is general information, not medical advice. If you have symptoms, contact your GP (huisarts).

If you want to protect your ears with custom earplugs, you have your ear impressions taken at a partner hearing centre. The ear impressions are included in the price and you pay at the hearing centre.

What is tinnitus?

According to Thuisarts.nl, with tinnitus you keep hearing one or more sounds that do not come from outside but are in one or both ears or in your head. So nobody else can hear the sound. People describe it in ways such as these.

• hissing, like wind or running water;
• whistling or beeping;
• buzzing or humming;
• ringing or throbbing.

How bad it is varies a lot. Some people only notice it when they lie quietly in bed at night. Others are bothered by it all day, for example when sleeping, working or concentrating. Thuisarts also reports that 9 out of 10 people with tinnitus are not bothered much by it. Hoormij estimates that about 1 million people in the Netherlands have some form of tinnitus, and sees the number rising in recent years. You will also find a short explanation in our glossary under tinnitus.

How does tinnitus often develop?

Thuisarts names noise, stress and getting older as the most common causes. Tinnitus is often linked to poorer hearing, because hearing cells in your inner ear are damaged. As examples of noise, Thuisarts mentions loud music, working with loud sounds around you and riding a motorbike without protecting your hearing.

Hoormij explains why this matters so much. Loud noise can damage the hair cells in your inner ear, and because they are so small, they cannot be repaired. That is why hearing damage is (almost) always permanent. According to Hoormij, tinnitus is becoming more common because many people get hearing damage from noise that is too loud, for example at a concert or from playing music too loud on their music player. Tinnitus is also an occupational disease, for example among military personnel.

Ringing after a night out is a warning

Do you hear a high-pitched tone after an evening of loud music? Hoormij calls this a disco ear (disco-oor). Usually the ringing is temporary, but it can also become constant. A feeling of pressure or pain in your ears can also be a sign that your ears have been overloaded. Take such a signal seriously and protect your ears better next time.

Which sound levels are risky?

Here are a few reference points from Hoormij.

The government also sets limits. For amplified music, the Health Council advised in 2022 to lower the maximum level from 103 to 100 dB(A) and to keep encouraging hearing protection. At work, the Dutch Working Conditions Decree (Arbobesluit) says your employer must offer hearing protection above 80 dB(A), and from 85 dB(A) wearing it is mandatory. Read more in what does Dutch law say about hearing protection at work?

How sound level and time together determine how much your ears have to cope with is explained in decibels and hearing damage explained. Our calculator shows for each situation how long loud noise is safe and which filter reduces enough.

How to reduce the risk of tinnitus

You cannot prevent all causes of tinnitus, but you can take good care of your hearing. Hoormij gives tips such as these.

• don't turn the volume up too high;
• take a noise break now and then during performances;
• don't stand too close to the speakers;
• listen with headphones rather than earbuds that sit directly in your ear canal;
• wear good-quality custom hearing protection.

Protection for each situation

Why custom hearing protection?

Hearing protection only works if you wear it properly and long enough. A custom earplug is made from an impression of your ear, so it seals well and is comfortable to wear. At Audibling, you choose an interchangeable membrane filter that suits the situation. Choose DR for general use, DM for music, DI for industry and construction, and DIM for impulse noise. That way, your earplug reduces enough to spare your ears, without cutting you off from your surroundings completely. Read more in custom earplug filters explained and on our filter page.

Our custom earplugs are made in our own lab in the Netherlands, Audiform in Kilder, and are ready about three weeks after your ear impressions are taken. You have your ear impressions taken at a partner hearing centre via Find a hearing centre. See all variants in the custom earplugs collection.

Already have tinnitus? Protect what you have

Even if you already have tinnitus, it is still important to protect your ears. Thuisarts advises protecting your hearing against loud sounds, so that your tinnitus does not get worse, and always protecting your ears when there is a lot of noise around you. Thuisarts also reports that stress can make tinnitus more bothersome, and that distraction and relaxation can help you be less bothered by it.

Are you also easily overwhelmed by sound? Then also read custom earplugs for sensory overload.

When should you see your GP or an ENT doctor?

Thuisarts gives clear guidelines.

• Call your GP straight away, or the out-of-hours GP service (huisartsenspoedpost), if you suddenly get tinnitus and suddenly cannot hear in one ear.
• Make an appointment if you are very bothered by tinnitus, if it started suddenly (for example after an accident, a fall or a blow to the head), if you have it in one ear, or if you also have other symptoms such as earache, headache, dizziness or problems with your vision.

Hoormij advises always seeing your GP first if symptoms persist or are severe. If necessary, your GP will refer you, for example to an ENT doctor (ear, nose and throat specialist) for further tests.

Muffled hearing after loud noise or difficulty following conversations in noisy places can also point to hearing damage. These signs are listed in how to recognise the first signs of hearing damage.

Frequently asked questions

Does tinnitus go away by itself?

Sometimes, but it often stays, according to Thuisarts. Most people learn to cope with it well over time. 9 out of 10 people with tinnitus are not bothered much by it.

Can earplugs cure tinnitus?

No. Earplugs are not a treatment. They do help protect your ears against loud noise, so you reduce the risk of (further) hearing damage. According to Thuisarts, protecting your hearing is also important to stop existing tinnitus from getting worse.

Is ringing after a concert normal?

It is common, but it is a sign that your ears have been overloaded. Usually the ringing goes away, but it can become permanent. Protect your ears next time, for example with custom music earplugs. If the ringing does not go away, contact your GP.

Which earplugs are best to help prevent tinnitus?

That depends on the situation. A flat DM filter suits music, a DI filter suits work in noise, a DIM filter suits bangs and a DR filter suits everyday use. Above all, your earplugs should fit well, so that you actually wear them.

Sources

• Thuisarts.nl, Ik heb last van oorsuizen (tinnitus), in Dutch (accessed 4 October 2026)
• Hoormij, Alles over tinnitus (all about tinnitus, in Dutch) (accessed 4 October 2026)
• Hoormij, Preventie tinnitus (preventing tinnitus, in Dutch)
• Hoormij, Hoe voorkom ik gehoorschade? (how do I prevent hearing damage, in Dutch)
• Hoormij, Tinnitus en voor onderzoek naar de KNO-arts (tinnitus and seeing an ENT doctor, in Dutch)
• Gezondheidsraad, Verlaag geluidsniveau versterkte muziek naar 100 decibel (lower amplified music to 100 decibels, 30 November 2022, in Dutch)
• Arboportaal, Wat zegt de wet over lawaai op het werk? (what the law says about noise at work, in Dutch)