Interactive Tinnitus Pitch Matcher & Notch Therapy Lab
Sweep the frequency slider between 250 Hz and 14,000 Hz at low volume (20–25%) to match your ringing pitch, verify one octave up/down, and launch 1-octave notched pink noise therapy.
1. Select Probe Waveform
2. Select Acoustic Therapy Mode
1-octave notch filter centered at 4000 Hz (2828–5657 Hz removed from pink noise).
Why white noise was the original tinnitus masker—and why audiologists evolved beyond it
For decades, tabletop "white noise machines" and wearable white noise generators were the standard first-line tool in Tinnitus Retraining Therapy (TRT). Because white noise distributes equal energy per hertz from 20 Hz all the way to 20,000 Hz, it is guaranteed to cover whatever frequency your ringing sits at—even a razor-thin 9,500 Hz whine.
However, equal energy per hertz means that each higher octave contains twice as many hertz as the octave below it, so white noise sounds bright and hissy to the human ear. In recent years, audiology researchers (including discussion papers in JAMA Otolaryngology) pointed out that unstructured, loud broadband white noise stimulates the entire cochlea indiscriminately when you only need relief around your specific tinnitus band.
Comparing the 4 acoustic options for tinnitus relief
| Sound Type | Acoustic Profile | Best Tinnitus Match | Comfort for 2+ Hours |
|---|---|---|---|
| Flat White Noise | 0 dB/octave (bright, sibilant hiss across 20 Hz–20 kHz) | Very high-pitched hiss or multi-tone ringing above 8,000 Hz | Moderate — best kept under 20% volume or blended with rain |
| Pink Noise | −3 dB/octave (equal energy per octave, warm rainfall balance) | Mid-to-high tonal ringing (1,500 – 6,000 Hz) | High — natural and non-fatiguing for work or sleep |
| 1-Octave Notched Noise | Pink noise with a 1-octave surgical cut around your matched Hz | Steady single-tone ringing between 1,000 and 8,000 Hz | Very high — leaves your hyperactive frequency band unstimulated |
| Narrowband Masking | Gentle noise concentrated in a half-octave band around your pitch | Immediate flare-ups where full-spectrum noise feels too busy | High at low volume (the "mixing point") |
The Golden Rule of tinnitus masking: find your "mixing point"
Whether you prefer soft white noise, pink noise or rainfall, the biggest mistake people make is turning the sound up until their tinnitus is completely obliterated. In Tinnitus Retraining Therapy, clinicians aim instead for the mixing point—the volume level where the external soothing sound and your internal ringing blend together so neither dominates.
Why? Because habituation (the process where your brain stops flagging tinnitus as a threat and filters it out of conscious awareness, just like the feeling of shoes on your feet) can only happen if your brain can still faintly detect the signal while experiencing calm safety. First measure your pitch in our tinnitus frequency test, then compare flat white noise against notched pink noise in the interactive lab above.
Frequently asked questions
Can white noise make tinnitus worse?
Playing any noise too loudly through headphones can cause temporary auditory fatigue and make ringing rebound louder afterward. Keep white noise at a gentle background level (below your tinnitus mixing point) or use notched pink noise.
Why does rain sound better than pure white noise for my ringing?
Real rainfall spans a similar high-frequency range to white and pink noise, but its natural droplet variations give the auditory cortex gentle texture to follow without the static glare of flat white noise.
What is notched white/pink noise for tinnitus?
Notched sound therapy takes broadband noise and carves out a one-octave silent window centered on your exact tinnitus frequency, aiming to quiet hyperactive auditory neurons through lateral inhibition.
Should I sleep with white noise if I have tinnitus?
Yes, low-volume bedroom sound enrichment prevents dead silence at night. Most people with tinnitus find a blend of Pink Noise + Gentle Rain more restful overnight than bare white noise.