White noise for tinnitus

White noise can make tinnitus less noticeable for some people, particularly at night when the room is quiet, but it is not a cure or a proven treatment. Tinnitus UK says sound enrichment is popular, can be free or inexpensive, and is safe to use, and it lists white noise among the sounds people use. Use it a little quieter than your tinnitus, and see your GP if your tinnitus is regular, getting worse or bothering you.

Important: this page is general information, not medical advice. If your tinnitus beats in time with your pulse, follows a head injury, or comes with sudden hearing loss, facial weakness or dizziness, get medical help: see "When should I see a doctor" below.

Does white noise help tinnitus?

For many people it makes tinnitus feel less intrusive. Tinnitus UK explains that people with tinnitus often find it more noticeable in a quiet place such as a bedroom at night, and that listening to other sounds can make it less intrusive. The NHS likewise advises people not to have total silence, because soft music or sounds may distract you from the tinnitus. The evidence for sound therapy as a treatment is weaker: a Cochrane review of eight trials (590 people) of hearing aids and sound generators found no evidence that sound therapy was better than waiting-list, placebo or information-only comparisons, and rated the evidence as low quality. Tinnitus UK adds that sound plays a less important part than counselling in improving tinnitus, so it is best thought of as one tool among several.

How loud should white noise be for tinnitus?

Tinnitus UK suggests sound enrichment is best used at a level a little quieter than your tinnitus most of the time. It cautions that masking, which means playing a loud noise to drown the tinnitus out, does nothing to encourage long-term habituation and can make the tinnitus seem louder when the sound is switched off. Loud sound can also damage hearing, so start low, raise it only a little, and keep to a comfortable level. Our safe listening guidance has more.

Is white noise or brown noise better for tinnitus?

There is no good evidence that one colour of noise is better. Tinnitus UK lists natural sounds, white noise and gentle music as options and advises trying different ones, since most people get on best with a sound that doesn't demand too much attention and is pleasant to listen to. White noise is the brightest of the colours and some people find it harsh; brown noise is deeper and softer, and pink noise sits in between. Try each at a low volume over several days.

Tips for using white noise with tinnitus

• Start low. Aim for a level that blends with your tinnitus rather than covering it completely.
• Use a speaker or pillow speaker at night instead of earbuds worn for hours. Tinnitus UK mentions pillow speakers as a way to keep sound quiet for partners.
• Other free sound sources work too. Tinnitus UK lists a fan in the bedroom, a ticking clock, or opening a window. See our fan noise for sleep guide.
• Use the timer or leave it on low. Tinnitus UK notes that sound left on at a low volume can help if you wake in the early hours.
• Don't focus on it. The NHS advises that focusing on tinnitus can make it worse, and that hobbies and activities can help take your mind off it.

When should I see a doctor about tinnitus?

The NHS says to see a GP if you have tinnitus regularly or constantly, if it is getting worse, or if it is bothering you, for example affecting your sleep or concentration or making you feel anxious or low. Ask for an urgent GP appointment if it beats in time with your pulse. Go to A&E or call 999 if you have tinnitus after a head injury, or with sudden hearing loss, weakness in the muscles of your face or a spinning sensation. The NHS says your GP may refer you for talking therapies such as CBT or tinnitus counselling, and that tinnitus retraining therapy (which uses sound) may be available for severe or persistent tinnitus. The NHS lists a free Tinnitus UK helpline on 0800 018 0527.

White noise playlist

If you want sound that plays for hours without needing a browser tab open, Chill Machine has a white noise playlist you can set to repeat.

Sources

• NHS: Tinnitus
• Tinnitus UK: Sound therapy
• Sereda and colleagues, Cochrane Database of Systematic Reviews, 2018: Sound therapy (using amplification devices and/or sound generators) for tinnitus. It covered hearing aids and sound generators, not phone or speaker playback.

See also brown noise and tinnitus.

Written by Chill Machine, an independent audio label. Spotted a mistake or have a question? See how to contact us.