Sound Therapy for Tinnitus
What Is Sound Therapy?
Sound therapy uses soothing or consistent background noise to help your brain tune out tinnitus. It’s based on neuroplasticity—your brain’s ability to rewire itself over time. The goal isn’t to drown out tinnitus, but to help your brain stop reacting to it.
How It Works
Plays a calming sound at low volume
Helps reduce the contrast between tinnitus and silence
Encourages habituation, where your brain begins to ignore the sound naturally
Types of Sound Therapy
White Noise
Balanced across frequencies, good for high-pitched tinnitus
Pink Noise
Softer, waterfall-like, less harsh for sensitive listeners
Brown Noise
Deep and rumbling, ideal for low-frequency tinnitus
Nature Sounds
Rain, waves, or wind sounds work well for many
Mixed with Music
You can layer music over noise to make it more pleasant
Pro Tips
Keep the volume just below your tinnitus
Start with 5–10 minutes a few times a day
Use it during quiet times or sleep, not all day long
Combine with other techniques like CBT or deep breathing