What Is Tinnitus?
Tinnitus is the perception of sound — most commonly ringing, buzzing, hissing, whooshing, or clicking — without an external source. It affects millions of Americans and can range from mildly noticeable to severely disruptive to daily life and sleep. While there is currently no cure for tinnitus, sound therapy — including the masking technique — is one of the most effective ways to reduce how much you notice it.
How the Masking Technique Works
Tinnitus tends to be most noticeable in quiet environments, because your brain focuses on the internal sound when there is no competing external noise. Sound masking introduces a neutral background sound to give your auditory system something else to process — gradually training your brain to pay less attention to the ringing over time. This process is sometimes called tinnitus retraining.
Step-by-Step Instructions
- Find a quiet room where your tinnitus is most noticeable.
- Turn on an AM radio station with static (white noise), or download a tinnitus sound therapy app on your smartphone. Many free apps are available — look for apps that offer white noise, pink noise, or nature sounds.
- Gradually turn the volume up until the static covers the ringing completely.
- Then slowly lower the volume until you can hear both the static and the ringing at the same level simultaneously — neither overpowering the other. This "blending point" is the therapeutic volume.
- Remain at this volume for 1–2 hours each session.
- Repeat daily until the tinnitus subsides or becomes significantly less bothersome.
Good Sound Sources for Masking
- AM radio static
- White noise machines (available at pharmacies and online)
- Smartphone apps: Tinnitus Relief, White Noise Lite, ReSound Relief, or similar
- A fan or air purifier
- Soft nature sounds (rain, ocean waves, forest)
Tips for Success
- Consistency is key — daily use produces the best results over time.
- Do not set the volume above the blending point; louder is not better and can worsen tinnitus.
- Many patients find it helpful to use masking sounds at bedtime through a pillow speaker or a white noise machine on the nightstand.
- Reducing caffeine, alcohol, and stress may also help reduce tinnitus intensity.
- Protect your ears from loud noise — always wear hearing protection at concerts, sporting events, and around loud machinery.
When to Contact Our Office
If your tinnitus is sudden in onset, occurs in only one ear, is accompanied by hearing loss, dizziness, or discharge from the ear, please contact Sleep and Sinus Centers promptly. These may indicate an underlying condition that requires evaluation.
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