Sounds for tinnitus: how sound enrichment helps, and which noise to try

Why silence makes tinnitus louder

Tinnitus is a sound, often a ringing, hiss or hum, that you hear without any outside source. In a busy room it fades into the background. In a quiet bedroom, with nothing else to listen to, the brain turns its attention to it, and it seems to grow louder. That is why many people notice their tinnitus most at bedtime.

Sound enrichment works on that contrast. A gentle, steady sound in the background gives the brain something else to hear, so the tinnitus stands out less.

What the evidence says

• Widely recommended. The American Tinnitus Association and the US National Institute on Deafness and Other Communication Disorders both describe sound therapy as a common part of tinnitus management, often alongside counselling.
• Limited proof on its own. A Cochrane review found too few good-quality trials to show that sound therapy alone reduces tinnitus. That does not mean it does not help; it means it has not been tested well enough.
• Better sleep. Steady broadband sound helped healthy people fall asleep faster in a 2017 trial. For people whose tinnitus keeps them awake, that is often the main benefit.

So the honest goal is relief: a calmer evening and an easier time falling asleep, not a cure.

Which sound to try

Your tinnitus	Try first	Why
High-pitched ringing or whistling	Pink noise, rain	Softer than white noise, covers the high range gently
Low hum or buzz	Brown noise, distant waves	Deep, warm sound in the low range
Hiss	Ocean, rain, a soft melody	A changing natural sound is less tiring than a matching hiss
Varies, or keeps you awake	A melody over noise	Gives your attention something pleasant to follow

In MentalWave, the Pure noise section has brown, pink and white noise, plus two mixes made for ringing ears: Soft Cover, pink noise under a gentle melody for high-pitched ringing, and Warm Cover, brown noise with a warm drone for low ringing.

How to set the volume

1. Start in a quiet room and play the sound very low.
2. Raise it slowly until the tinnitus is a little less noticeable, but still just audible. This is often called the mixing point.
3. Stay below that level. If the sound is louder than your tinnitus, or uncomfortable, turn it down.
4. At night, use a speaker or a pillow speaker when you can, rather than earbuds, and a timer.

When to see a doctor

See a doctor or an audiologist if your tinnitus is new, is in one ear only, beats in time with your pulse, comes with hearing loss or dizziness, or affects your sleep or mood. Sudden hearing loss is an emergency. MentalWave is a relaxation app; it can be part of your evening routine, but not a replacement for a hearing check.