Sound Therapy for Tinnitus: What Works and What Doesn't

When your ears ring, buzz, or hiss with no external source, you’re dealing with sound therapy for tinnitus, a non-drug approach that uses external sounds to reduce the brain’s focus on internal noise. Also known as acoustic therapy, it doesn’t cure tinnitus—but it can make the noise fade into the background, giving you back peace of mind. This isn’t magic. It’s neuroscience. Your brain starts ignoring constant sounds over time—like a ticking clock or a fridge hum. Sound therapy tricks your brain into treating tinnitus the same way.

There are several types of white noise, a steady, neutral sound that masks tinnitus without being distracting, and they’re the most common starting point. Think rain, ocean waves, or fan noise. Then there’s notched music therapy, a personalized approach where frequencies near your tinnitus pitch are removed from music you listen to daily. Studies show this can help rewire how your brain processes sound. And don’t overlook hearing therapy, the use of hearing aids that also play soothing sounds, especially if you have hearing loss along with tinnitus. Many people don’t realize their tinnitus gets worse when they can’t hear well—filling that gap often helps.

What doesn’t work? Loud music blasting to drown out the ringing. That’s like trying to fix a leaky pipe with a firehose. It might feel good for a minute, but it can make things worse over time. Same goes for silence. Sitting in a quiet room often makes tinnitus louder because your brain has nothing else to focus on. The goal isn’t to erase the sound—it’s to stop fighting it. That’s where consistency matters. You need to use sound therapy daily, not just when it’s bad. Even 30 minutes a day, while reading or relaxing, builds up the effect.

People who stick with it report better sleep, less anxiety, and fewer moments of panic when the ringing spikes. It’s not a quick fix, but it’s one of the few tinnitus treatments that actually works for most without side effects. You’ll find real stories below—from people who tried apps, devices, and even simple ceiling fans—and what changed for them. No hype. Just what helped, what didn’t, and how to start without spending a fortune.