Tinnitus sound therapy
Quiet background sound can make ringing or hissing in the ears less intrusive. Start with grey noise just below the level of your tinnitus and adjust from there.
This is general information, not medical advice. If your tinnitus is new, one-sided or pulsing, see a doctor.
How to set it up
- Find your match. A whistle or high ring often blends best with violet or blue noise; a broad hiss with grey or white noise. If none feels right, try rain.
- Set the level just below your tinnitus. You should still be able to hear the tinnitus faintly. This "mixing point" approach is used in tinnitus retraining therapy.
- Use it when it is quiet. Tinnitus is most noticeable at night and in silent rooms. Play sound at bedtime with a long timer or all night.
- Keep it comfortable. Never use loud sound to drown tinnitus out; noise exposure is a common cause of tinnitus in the first place.
Why sound helps
Tinnitus is often most intrusive when there is nothing else to hear: the brain turns up its sensitivity in silence. Background sound reduces the contrast between the tinnitus and its surroundings. Over time, many people find the tinnitus fades into the background, a process called habituation.
A 2018 Cochrane review (Sereda et al.) found that the evidence for sound therapy alone is limited, and it works best as part of a wider plan with an audiologist, which may include counselling, hearing aids or cognitive behavioural therapy. Good places to start are the British Tinnitus Association and the American Tinnitus Association.
Questions
Does white noise help tinnitus?
It can make tinnitus less noticeable, especially in quiet rooms and at bedtime. It does not cure tinnitus. The NHS and the British Tinnitus Association both suggest sound enrichment as a self-help step.
What is the best noise for tinnitus?
There is no single best. Many people prefer a sound close to the pitch of their tinnitus: grey or white noise for broadband hiss, blue or violet for a high whistle, rain or ocean for relaxation. Try several.
Should the noise cover my tinnitus completely?
Usually not. Common advice is to set the sound slightly below the level of your tinnitus so the two blend. That helps your brain learn to treat the tinnitus as unimportant.
When should I see a doctor?
See a GP or audiologist if tinnitus is new, only in one ear, pulses with your heartbeat, comes with sudden hearing loss or dizziness, or is affecting your mood or sleep.