Sound therapy uses steady, low-level background sound set just below the level at which your tinnitus disappears. Reducing the contrast between the tinnitus and a silent room makes it less intrusive and lets the brain habituate. Full masking feels better in the moment but slows habituation, which is why the level matters more than the sound you choose.
Setting it up properly
- 1
Measure the starting point
Your minimum masking level, measured during the assessment, tells us how much sound is needed before the tinnitus disappears. The therapy level sits just below it.
- 2
Choose the sound
Broadband, steady and uninteresting. Rain, a fan, shaped noise or ambient instrumental music. Nothing with words.
- 3
Set the level
Audible but not dominant. You should still be able to pick out the tinnitus if you deliberately listen for it.
- 4
Use it where it matters
Quiet rooms, the commute home, the office late in the day, and above all the bedroom. Continuous low-level exposure beats occasional loud exposure.
- 5
Review and taper
As habituation establishes, the level and the hours of use come down. Reviews check progress with a repeat THI score.
Which sounds to use
| Sound | Why it works | Watch out for |
|---|---|---|
| Rain or ocean | Broadband, no pattern to follow | Loops that become recognisable |
| Fan or air purifier | Constant, no device needed | Fixed volume may be too loud |
| White or pink noise | Covers a wide frequency range | Can feel harsh; pink is gentler |
| Shaped / notched noise | Matched to your tinnitus pitch | Needs an audiogram to set properly |
| Instrumental music | Pleasant for daytime use | Avoid anything with lyrics |
| Podcasts, radio, TV | Not recommended | Speech captures attention rather than filling space |
Where sound therapy fits
If your tinnitus comes with hearing loss, hearing aids usually do more than sound therapy alone, because they restore the missing input rather than covering the gap - see hearing aid fittings in Aylesbury. If the tinnitus is persistent and intrusive, sound therapy is one half of tinnitus retraining therapy. Either way, the settings come from your tinnitus assessment.
Frequently asked questions
Clinical References & Sources
- NICE CKS (2024). Tinnitus: management. cks.nice.org.uk
- Tinnitus UK. Sound therapy. tinnitus.org.uk
- NHS (2023). Tinnitus. nhs.uk
- RNID. Tinnitus support. rnid.org.uk
Reviewed 27 July 2026. Next scheduled review: September 2026.