Understanding Tinnitus

Tinnitus affects approximately 1 in 8 people in the UK. It manifests as a perception of sound when no external sound is present, typically experienced as ringing, buzzing, hissing, or humming. While tinnitus itself is not dangerous, it can significantly impact quality of life, sleep, and mental health.

Tinnitus is most noticeable in quiet environments, which is why many people find it worst at bedtime. Sound therapy works by providing external sound that reduces the contrast between the tinnitus and the background, making it less noticeable and less distressing.

How Sound Therapy Helps

Masking uses external sound to partially or fully cover the tinnitus. Complete masking (where you cannot hear the tinnitus at all) provides immediate relief but does not promote long-term habituation. Partial masking, where the tinnitus is still faintly audible but less prominent, is generally recommended by audiologists.

Habituation is the long-term goal. Over time, consistent exposure to background sound trains your brain to reclassify the tinnitus as unimportant, much like how you stop noticing the hum of a refrigerator. This process typically takes 6–18 months of consistent sound therapy.

Best Sounds for Tinnitus

White noise provides broad-spectrum masking that covers all frequencies. This is the most commonly recommended starting point, especially if you are unsure of your tinnitus frequency.

Pink noise emphasises lower frequencies, making it effective for higher-pitched tinnitus (ringing, hissing). Many tinnitus sufferers find pink noise more comfortable for extended listening than white noise.

Brown noise is even deeper and may be most effective for very high-pitched tinnitus. Its warm, rumbling quality is often described as the most pleasant for all-night use.

Nature sounds like rain, ocean waves, and forest ambience provide effective masking with the added benefit of being inherently calming. These are particularly useful at bedtime when stress and tinnitus awareness are often highest.

Notched sound therapy involves playing sound with a “notch” removed at your tinnitus frequency. While CalmLoop does not currently offer notched therapy, the mix-and-match approach allows you to find combinations that work for your specific tinnitus profile.

Using CalmLoop for Tinnitus

Start with white or pink noise at a comfortable volume, just below the level of your tinnitus.
The goal is to reduce the prominence of your tinnitus, not eliminate it completely.
Use open speakers rather than headphones when possible, to maintain spatial awareness.
If using headphones, keep volume low and use over-ear rather than in-ear to reduce further ear fatigue.
Try mixing nature sounds with noise for a more pleasant long-term listening experience.
Use consistently, especially during quiet activities and at bedtime.

Important Notes

CalmLoop is not a medical device and does not replace professional audiology advice. If you experience sudden tinnitus, tinnitus in only one ear, or tinnitus accompanied by hearing loss or dizziness, please see your GP or an audiologist. The British Tinnitus Association (tinnitus.org.uk) provides excellent resources and support.

Sound therapy is one component of tinnitus management. Cognitive Behavioural Therapy (CBT) for tinnitus, stress management, and sleep hygiene all contribute to reducing the impact of tinnitus on your life.

Free Tinnitus Relief Sounds

CalmLoop generates continuous, non-looping sound in your browser using the Web Audio API. No downloads, no subscriptions, no ads. Create your personalised tinnitus relief soundscape by mixing different noise types and nature sounds until you find the combination that works for you.