How to use this tool
- Turn your volume down first. Tinnitus sound therapy works at low levels.
- Press Play test tone and move the slider until the tone sounds as close as possible to your tinnitus. Many people find it easier to judge with headphones and by comparing an octave up and down.
- Press Notch the noise at this pitch. The test tone stops and the noise continues with about an octave around your pitch removed.
- Set the noise level so it is just below your tinnitus: you can still hear the ringing, but it blends in. This is often more comfortable than trying to cover it entirely.
- Use it during quiet times, such as falling asleep or reading, when tinnitus tends to be most noticeable.
What sound therapy does for tinnitus
Tinnitus is the perception of sound, often ringing, hissing or buzzing, with no outside source. It affects roughly 10 to 15 percent of adults to some degree. It tends to be loudest in silence, because the brain turns up its sensitivity when there is nothing to hear.
Adding a low level of background sound reduces the contrast between the tinnitus and silence, which can make it less noticeable and less distressing. The 2014 clinical practice guideline from the American Academy of Otolaryngology, Head and Neck Surgery lists sound therapy as an option for persistent, bothersome tinnitus, alongside cognitive behavioral therapy, which has the strongest evidence. Tinnitus retraining therapy, developed by Pawel Jastreboff, also uses low-level broadband sound, set just below the point where it starts to mix with the tinnitus.
What is notched sound?
Notched sound therapy removes a band of frequencies centered on the tinnitus pitch from music or noise. The idea comes from how the hearing system is organized: nerve cells tuned to neighboring pitches inhibit each other, and stimulating the cells around the tinnitus frequency, but not at it, may calm the overactive area.
In a 2010 study in the Proceedings of the National Academy of Sciences, Okamoto and colleagues had people with tonal tinnitus listen to music with a one-octave notch at their tinnitus pitch for about 12 months. Their tinnitus loudness and related brain activity fell compared with a placebo group. Later trials have had mixed results, so treat notched sound as promising, not proven. Here we apply a deep, roughly one-octave cut to the noise at the pitch you choose.
Which background sound to choose
| Sound | Good for |
|---|---|
| [Grey noise](/grey-noise/) | Balanced, no harsh region; a common starting point |
| Stream or rain | Natural, changing sounds that are easy to tune out |
| [Pink noise](/pink-noise/) | Softer broadband sound for sleep |
| [Violet](/violet-noise/) or [blue noise](/blue-noise/) | Quiet masking of very high-pitched tinnitus |
| [Brown noise](/brown-noise/) | Low-pitched or rumbling tinnitus |
When to see a doctor
- Tinnitus in one ear only, or that started suddenly.
- Tinnitus that pulses in time with your heartbeat (pulsatile tinnitus).
- Tinnitus with sudden hearing loss, dizziness or ear pain. Sudden hearing loss is an emergency: get seen within a day or two.
- Tinnitus that is affecting your sleep, mood or concentration. Effective help exists, including hearing aids and cognitive behavioral therapy.
Frequently asked questions
Can white noise cure tinnitus?
No. Noise does not cure tinnitus, but it can make it less noticeable and easier to live with, especially in quiet rooms and at bedtime. Some approaches, like tinnitus retraining therapy, use sound over months to help the brain pay less attention to tinnitus.
What is the best noise for tinnitus?
There is no single best one. Many people start with grey or pink noise, or a natural sound such as a stream. Choose a sound you find pleasant and set it just below your tinnitus.
How do I find my tinnitus frequency?
Play the test tone and move the slider until it best matches your tinnitus. Tinnitus is often hard to match exactly, and octave confusion is common, so check an octave above and below your first guess. An audiologist can do a formal pitch match.
Should I mask my tinnitus completely?
Most tinnitus programs suggest not covering it entirely. Setting the sound slightly below your tinnitus, so the two blend, is thought to help your brain get used to it over time.