Pink noise for tinnitus
Pink noise is random noise with equal energy in every octave, so it sounds softer and deeper than white noise, a bit like steady rain. Many people with tinnitus find it easier to listen to for long periods. Play it quietly, just below your tinnitus, so the ringing blends in instead of being drowned out.
Start quiet and stay below the level of your tinnitus, or just at it. If a sound is uncomfortable, stop. Headphones work best for the notch filter.
How to use it
- Press Play to start pink noise.
- Lower the master volume until your tinnitus is softened but still faintly audible.
- Add gentle rain or a stream if you prefer a more natural texture.
- Use the sleep timer for bedtime, or the notch filter if you know your pitch.
Pink noise vs. white noise
White noise has equal energy at every frequency. Because there are far more frequencies in the upper octaves, it sounds bright and hissy. Pink noise drops by about 3 dB per octave, so every octave carries the same energy. The result is fuller and less sharp, which is why many people find it more comfortable for hours at a time.
Is pink noise good for tinnitus?
Pink noise covers a wide range of pitches, so it blends with most types of ringing. That makes it a sensible default sound. If your tinnitus is very high-pitched, white or blue noise may blend better. If it is a low hum, brown noise may. The research on sound therapy does not show one color clearly beating another, so comfort should decide.
Frequently asked questions
Is pink noise better than white noise for tinnitus?
Not proven to be better, but many people find it more comfortable because it is less hissy. Use whichever you can listen to longer at a low volume.
Can I sleep with pink noise for tinnitus?
Yes. Keep it quiet and use a sleep timer, or keep it low and steady all night. The iPhone app keeps playing when the screen locks.
How loud should the sound be?
Quieter than you think. Set it just below the level of your tinnitus, or at the point where the two start to blend, so you can still hear both. Fully drowning out tinnitus is not the goal, and long sessions at high volume can damage hearing.
Sources
- Tunkel DE, et al. Clinical Practice Guideline: Tinnitus. Otolaryngology–Head and Neck Surgery, 2014.
- Sereda M, et al. Sound therapy (using amplification devices and/or sound generators) for tinnitus. Cochrane Database of Systematic Reviews, 2018.
Last reviewed by the TinnitusBuddy team.
Sound credits
- Gentle Rain: “steady night rain” by chromakei, CC0 1.0
- Rain on Roof: “Medium rain on a tin roof” by Sassaby, CC0 1.0
- Ocean Waves: “” by treytatum3, CC0 1.0
- Waterfall: “Waterfall” by Tom_Kaszuba, CC0 1.0
- Shower: “Shower” by JGarc, CC0 1.0
- Underwater: “Underwater Ambience” by Kinoton, CC0 1.0
- Soft Wind: “Wind, in trees, med strong, constant, evening, 2011.wav” by TRP, CC0 1.0
- Forest Birds: “Dawn Chorus Birdsong” by squashy555, CC0 1.0
- Summer Night: “180903 Night late insects thick chorus field clean 3am PEC” by TRP, CC0 1.0
- Crackling Fire: “Wood fire crackling, near flames” by felix.blume (Felix Blume), CC0 1.0
- Air Conditioner: “Air conditioner window unit” by jefftbyrd, CC0 1.0
- Clothes Dryer: “Clothes dryer” by stomachache, CC0 1.0
- Cat Purr: “Paz purrs.wav” by heroic, CC0 1.0
- Heartbeat: “Heart Beat” by thenudo, CC0 1.0
- Train Ride: “double-decker_train_passenger_wiesel_austria_interior_01.wav” by magedu, CC BY 4.0
- Night Drive: “191115_SkodaRoomster_Autobahn_ST.wav” by blaukreuz, CC0 1.0
All other sounds are TinnitusBuddy originals.