Maybe try caffeine free coffee/tea and see if that helps? I still like my caffeine teabags in the morning but I'll have decaff before bed.
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Tinnitus Talk Support Forum
I think it is just so dang hard to correlate what causes tinnitus spikes. Mine is pretty loud right now and because I have not been doing anything but office work on my computer from home. Maybe because I had subway for lunch and a body armor drink lol? Who knows.