pinknoise.fmPink noise for tinnitus
Soft pink noise can make tinnitus feel less noticeable for some people, especially in a quiet bedroom at night, but it does not treat or cure it. Tinnitus UK says using sound this way (sound enrichment) is popular, can be free or inexpensive and is safe to use, and the NHS advises against total silence. Keep pink noise a little quieter than your tinnitus, and see your GP if your tinnitus is regular, getting worse or bothering you.
Important: this page is general information, not medical advice. If your tinnitus beats in time with your pulse, follows a head injury, or comes with sudden hearing loss, facial weakness or a spinning sensation, get medical help: see "When should I see a doctor about tinnitus?" below.
Does pink noise help tinnitus?
Many people find that some background sound helps. Tinnitus UK explains that tinnitus is often more noticeable in a quiet place such as a bedroom at night, and that listening to other sounds can make it less intrusive. The NHS likewise says not to have total silence, because soft music or sounds (sound therapy) may distract you from the tinnitus. Pink noise is one gentle option. The evidence for sound therapy as a treatment is weak, though: a Cochrane review of eight trials (590 people) of hearing aids and sound generators found no evidence that sound therapy was better than waiting-list, placebo or information-only comparisons, and rated the evidence as low quality. Treat pink noise as a comfort tool, not a treatment.
Is pink noise better than white or brown noise for tinnitus?
Neither the NHS nor Tinnitus UK recommends one colour of noise over another, and we know of no good evidence that pink is better. Tinnitus UK suggests trying different sounds, because most people get on best with a sound that doesn't demand too much attention and is pleasant to listen to. Pink noise sits between bright white noise and deep brown noise, and many people find it the most comfortable of the three. Try each at a low volume over several days.
How loud should pink noise be for tinnitus?
Quiet. Tinnitus UK says habituation (your brain learning to filter the tinnitus out) is probably best achieved with sound at a level a little quieter than your tinnitus most of the time. It warns that masking, playing a loud noise to drown the tinnitus out, does nothing to encourage long-term habituation and can make the tinnitus seem louder when the sound is switched off. Loud sound can also damage hearing. Our safe listening guidance has more.
Tips for using pink noise with tinnitus
- Start low and aim for a level that blends with your tinnitus rather than covering it.
- Use a speaker or pillow speaker at night rather than earbuds worn for hours. Tinnitus UK mentions pillow speakers as a way to keep the sound quieter for partners.
- Leave it on low if you wake early. Tinnitus UK notes that sound left on at a low volume can help if you wake in the early hours.
- Don't focus on the tinnitus. The NHS says focusing on it can make it worse, and that hobbies and activities may take your mind off it.
When should I see a doctor about tinnitus?
The NHS says to see a GP if you have tinnitus regularly or constantly, if it is getting worse, or if it is bothering you, for example affecting your sleep or concentration or making you feel anxious or depressed. Ask for an urgent GP appointment if it beats in time with your pulse. Go to A&E or call 999 if you have tinnitus after a head injury, or with sudden hearing loss, weakness in the muscles of your face or a spinning sensation (vertigo). The NHS says your GP or specialist may refer you for talking therapies such as CBT, tinnitus counselling or tinnitus retraining therapy. The NHS lists the free Tinnitus UK helpline: 0800 018 0527.
Pink noise to play for longer
For nights when you want pink noise without a browser tab open, these Chill Machine tracks can play on repeat in your music app. Warm Pink Noise runs for a full hour.
Warm Pink Noise (One Hour)
Pink Pink Pink
Sources
- NHS: Tinnitus
- Tinnitus UK: Sound therapy
- Sereda and colleagues, Cochrane Database of Systematic Reviews, 2018: Sound therapy (using amplification devices and/or sound generators) for tinnitus. It covered hearing aids and sound generators, not phone or speaker playback.
See also brown noise and tinnitus and white noise for tinnitus.