Tacet · Guides
White, pink or brown noise for tinnitus: which to try
How the common background sounds differ, why a lower pitch often feels softer, and how to choose a level that supports you without covering everything.
In this guide6
What sound therapy is trying to do
The NIDCD lists sound generators among the approaches used for tinnitus: a background sound that makes the internal sound less noticeable, not a cure. The goal is contrast, not cover. If you need to turn the level up until you hear nothing else, the level is too high.
White noise
Equal energy at every frequency. It sounds like a hiss or a radio between stations. It masks well but can feel sharp over time, especially for people whose tinnitus is already high-pitched.
Pink noise
Energy decreases as pitch rises, so it sounds like steady rain or wind through trees. Many people find it more natural for long listening because the bright hiss is softened.
Brown noise
Energy falls faster with pitch, giving a deep rumble like a waterfall or a distant engine. It is often the most comfortable choice for a night in bed, and the least likely to compete with a high-pitched tinnitus.
Choose by contrast, not by name
Match your tinnitus pitch first. If it sits high, a lower-pitched sound settles underneath it without fighting it. If it sits low, pink or white may blend better. Try each for a few minutes at the same low level and note which one lets your attention drift.
Set the level and leave it
The NHS describes sound therapy as playing neutral sounds to distract from tinnitus. Pick a level just below the tinnitus, where both remain audible, and resist adjusting it every few minutes. Consistency teaches the brain that neither sound needs attention.
Questions
Is one noise colour scientifically best?
No. Studies compare approaches rather than colours, and comfort varies by person. Choose the one you can leave on without noticing it.
Should the sound completely cover my tinnitus?
Usually not. Most sound-therapy guidance keeps the tinnitus slightly audible so the brain learns to ignore both.
Can I use it all night?
Many people do, at a low level. Keep the volume comfortable and stop if it disturbs your sleep or your ears feel tired.
Further reading
Guides
What tinnitus is, and what the evidence says about treating it
A plain account of ringing in the ears: what causes it, what the guidelines recommend, and which treatments have evidence behind them.
Sleeping with tinnitus: what helps at three in the morning
Why tinnitus is loudest at night, what sound to use and at what level, and the sleep habits that make the biggest difference.
How to find the pitch of your tinnitus, and why it is useful
A step-by-step method for matching the frequency of your tinnitus with a tone generator, and what to do with the number once you have it.
Tinnitus treatments that do not work, according to the guidelines
Supplements, drugs and devices sold for tinnitus, and what the clinical practice guideline actually recommends against.
Habituation: what the first months with tinnitus actually feel like
Why new tinnitus feels catastrophic, what changes over weeks and months, and how to tell progress from a bad day.
Protecting your hearing when you already have tinnitus
Noise exposure is a recognised cause of tinnitus. Practical protection at concerts, at work and with headphones, without living in silence.
Protecting your hearing when tinnitus is part of the picture
A calm guide to sound exposure, listening habits and the limits of a tinnitus-support app.
Ringing ears after a loud night: what to do next
What temporary tinnitus after a concert or a loud event usually means, what helps in the first days, and when to get your hearing checked.
Tinnitus spikes: what to write down and what to ignore
A short method for logging louder days, the four things worth recording, and how a journal turns bad nights into a useful conversation with a clinician.