White, pink or brown noise for tinnitus: which to try

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

Brown noise has more energy in lower frequencies and produces a deep sound. This sound difference does not establish that it is better at night or for a particular tinnitus pitch. Your preference and comfort can differ; no noise color is presented here as a superior treatment.

Choose by contrast, not by name

Your perceived tinnitus pitch does not prescribe a noise color. NIDCD describes several sound generators and their uses without establishing a high-pitch→low-noise or low-pitch→white-noise rule. Trying a pleasant sound can provide a comfort observation; it does not measure a therapeutic effect or the cause of tinnitus.

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.

Further reading

• NIDCD · Tinnitus
• NHS · Tinnitus
• American Tinnitus Association · About tinnitus