Guide
The best sounds for sleeping with tinnitus
There's no single right one. Here's how to find yours, and how quiet it should be.
There's no single best sound for tinnitus. Steady, gentle sounds such as rain, brown noise, pink noise or a fan are good places to start. Try each for a couple of nights, and keep it just below your tinnitus rather than over it.
Sounds to try first
- Rain: gentle and varied. A good first try.
- Brown noise: deep and soft. Some people with high-pitched ringing find it easier.
- Pink noise: like steady wind. Good if other sounds feel harsh.
- A fan: plain, steady and familiar. Tinnitus UK lists fans, a quiet radio and nature sounds as options.
How quiet is "just below the ringing"?
You're not trying to drown it out. You're giving your brain something gentler to rest on, so the ringing isn't the only sound in the room.
- 1
Start with the volume right down.
- 2
Turn it up until the tinnitus blends in a little.
- 3
Back it down a touch. You should still be able to talk over it easily.
What to avoid
- Adverts and jumps. A sudden advert at 3am is the last thing you need, so use downloads or an ad-free player if you can.
- Anything promising a cure. No frequency has been shown to cure tinnitus, whatever the video title says.
- Masking at full volume. Loud sound can make things worse, and you don't need it.
What the evidence says
I'll be straight with you: research on sound for tinnitus is limited, and it won't remove tinnitus. But the NHS and Tinnitus UK both suggest soft background sound, because it can make tinnitus less noticeable and the quiet easier to sleep in. Free long versions of my sounds are on YouTube.
Sound library
The Sleep Sound Library
8 steady sounds with no adverts to wake you, made to fade out or loop all night.
See the libraryQuestions
Is brown noise better than white noise for tinnitus?
Neither is proven better. Brown noise is deeper and softer, and white noise is brighter. Use whichever feels easiest to rest on.
Can I leave sound on all night?
Many people do, at a low level. If you'd rather it stopped, use a sleep timer or a version that fades out. If your ears feel worse, turn it off.
Written by Matt, who has lived with tinnitus for 2 years. I'm not a doctor or an audiologist, and this isn't medical advice. Last updated 3 November 2026.