Does white noise help tinnitus?

Q: White, pink or brown noise: which is best for tinnitus?

White noise has equal energy at every frequency, so it sounds bright and hissy. It can cover high-pitched ringing well but is tiring for some people. Pink noise is softer, with less treble. It sounds like steady rain. Brown noise is deeper still, like a distant waterfall or the rumble inside a plane. Many people find it the most relaxing, especially at night. There is no single best colour. Try each for a few minutes at a low volume and pick the one you could listen to for hours. Layering a noise with rain or a stream often feels more natural.

Guide · 6 min read · Updated 4 November 2026

Short answer: For many people, yes: low, steady white, pink or brown noise makes tinnitus less noticeable and easier to ignore, especially in quiet rooms and at night. It doesn't cure tinnitus, and research on sound therapy is limited, but guidelines list it as a reasonable option. Keep it just below your tinnitus, never loud.

How does background noise help?

Tinnitus is easiest to notice against silence. Steady noise reduces the contrast between the ringing and the room, so it stands out less. That is called partial masking. Many people also find a pleasant sound calming, which matters because stress makes tinnitus harder to ignore. Over time, hearing the tinnitus within a sound rather than in silence may help the brain treat it as unimportant. That process is called habituation.

What does the research say?

The evidence is real but modest. The 2014 US clinical practice guideline from the AAO-HNS lists sound therapy as an option for persistent, bothersome tinnitus. A 2018 Cochrane review found too little high-quality research to say whether sound generators work better than counselling or no treatment. In other words, many people find sound helpful day to day, but it is not a proven treatment on its own. CBT has the strongest research support, and sound works well alongside it.

White, pink or brown noise: which is best for tinnitus?

White noise has equal energy at every frequency, so it sounds bright and hissy. It can cover high-pitched ringing well but is tiring for some people.
Pink noise is softer, with less treble. It sounds like steady rain.
Brown noise is deeper still, like a distant waterfall or the rumble inside a plane. Many people find it the most relaxing, especially at night.

There is no single best colour. Try each for a few minutes at a low volume and pick the one you could listen to for hours. Layering a noise with rain or a stream often feels more natural.

How loud should white noise be for tinnitus?

Set it so you can still faintly hear your tinnitus within the sound. Louder isn't better: fully covering tinnitus may give short-term relief but doesn't help you get used to it, and long hours of loud sound can harm your hearing. If you use headphones, keep the volume low.

When does white noise not help?

Some people find any added sound irritating, and some with sound sensitivity (hyperacusis) need a gentler start with an audiologist's help. If your tinnitus pulses with your heartbeat or came with sudden hearing loss, get it checked before relying on sound. See when to see a doctor.

Common questions

Is brown noise better than white noise for tinnitus?

Neither is proven better. Brown noise is deeper and many people find it more relaxing, especially for sleep. White noise may cover very high-pitched ringing more fully. Choose the one you find most pleasant.

Can white noise make tinnitus worse?

Played too loud for long periods, any sound can harm hearing. At a low, comfortable level, background noise is generally considered safe. If a sound bothers you, try a softer one.

How long should I listen to white noise each day?

There's no fixed dose. Many people use background sound whenever their surroundings are quiet, such as at a desk, while reading or overnight.

Sources

Tunkel DE et al. Clinical practice guideline: tinnitus. American Academy of Otolaryngology–Head and Neck Surgery Foundation (AAO-HNS), 2014. doi.org/10.1177/0194599814545325
Sereda M et al. Sound therapy (using amplification devices and/or sound generators) for tinnitus. Cochrane Database of Systematic Reviews, 2018. doi.org/10.1002/14651858.CD013094.pub2
Fuller T et al. Cognitive behavioural therapy for tinnitus. Cochrane Database of Systematic Reviews, 2020. doi.org/10.1002/14651858.CD012614.pub2
NIDCD (US National Institutes of Health). Tinnitus. www.nidcd.nih.gov/health/tinnitus

This guide is general information, not medical advice. Lullwell is not a medical device. Talk to an audiologist or doctor about your tinnitus.