Tinnitus guides

Plain, honest answers about living with tinnitus: sleep, sound, stress and the warning signs worth checking. Each guide cites its sources and never promises a cure.

Free tinnitus frequency test

Match the pitch of your ringing with headphones in two minutes, with an octave check.

How to sleep with tinnitus

Practical, evidence-based ways to fall asleep with ringing ears: low background sound, the worry loop, a steady routine, and when to get help.

Tinnitus relief at night

A step-by-step plan for nights when tinnitus spikes or wakes you: sound, breathing, getting up, and what to do the next day.

Does white noise help tinnitus?

White, pink and brown noise for tinnitus: how background noise helps, what the research shows, how loud to play it, and which colour to choose.

The best sounds for tinnitus

Which sounds help tinnitus most: brown, pink and white noise, rain, ocean, fans and notched sound, plus the volume rule that matters most.

Notched sound therapy for tinnitus, explained

What notched sound therapy is, what the research says (including the mixed results), how to set it to your own tinnitus frequency, and who it suits.

Ringing in your ears after a concert

Ears ringing after a concert or club night? What it means, what to do tonight, how long it usually lasts, and the signs that need a doctor quickly.

Tinnitus and anxiety

Why tinnitus and anxiety feed each other, what helps break the loop (CBT, sound, sleep, relaxation), and where to get support.

Tinnitus: when to see a doctor

Most tinnitus isn't dangerous, but some signs need prompt medical attention: sudden hearing loss, pulsatile tinnitus, one-sided tinnitus, and more.