How background noise helps with tinnitus
Tinnitus is most noticeable in silence. In a quiet bedroom, there's nothing for your brain to hear except the ringing, so it takes centre stage. A gentle background sound lowers that contrast. The tinnitus is still there, but it becomes one sound among others rather than the only thing you can hear.
Using sound this way is often called sound therapy, and it's a common part of tinnitus management. To be honest about the evidence: it hasn't been shown to cure or reduce tinnitus itself, but many people find it makes the ringing easier to live with, especially when trying to sleep or concentrate.
Set it just below your tinnitus
The most common advice is to set the noise slightly quieter than your tinnitus, so you can still just hear the ringing underneath. This is sometimes called the "mixing point". Covering the tinnitus completely can bring relief in the moment, but keeping it faintly audible is thought to help your brain get used to it over time and treat it as unimportant.
Which noise should you choose?
- Pink noise is the best place to start. It covers a broad range without being harsh, and it's comfortable for long periods.
- White noise has more high-frequency energy, so it blends better with high-pitched ringing or hissing.
- Violet noise concentrates its energy in the very highest frequencies. Some people with very high-pitched tinnitus find it matches best, but use it at a low volume, as it can be fatiguing.
- Brown noise suits tinnitus that sounds like a low hum, roar or buzz.
Use the Warmth slider to fine-tune: turn it towards Bright for higher-pitched tinnitus, or towards Warm for lower tones, until the noise and the ringing blend together.
Suggested settings
Open any noise page and use the Sound Controls panel. These are good starting points for tinnitus:
Practical tips
- Use a speaker at night rather than earbuds, so you can sleep comfortably and keep the volume low.
- Protect your hearing. Loud noise can make tinnitus worse, so keep the volume gentle, and wear ear protection at concerts and around loud tools.
- Try it in the daytime too. Quiet offices and reading time can make tinnitus stand out. A little background noise can help there as well.
- Be patient. Getting used to tinnitus takes weeks or months. Sound is one tool among several, alongside relaxation, good sleep habits and professional support.
Common questions
Should I mask my tinnitus completely?
Covering it completely is fine for short-term relief, such as getting to sleep. For everyday use, setting the noise just below your tinnitus is generally recommended.
Can background noise make tinnitus worse?
Not at sensible volumes. Loud sound can, though, so keep the level comfortable and never play noise loudly through headphones.
When should I see a doctor?
See your GP if your tinnitus is new, is in one ear only, pulses in time with your heartbeat, or comes with hearing loss, dizziness or headaches. Sudden hearing loss needs urgent medical attention.