Guides
Tinnitus guides
Short, honest guides to living with tinnitus. Each one answers its question up front, explains what the research shows, and links every source.
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How to sleep with tinnitus
Why nights feel louder, which habits help, and when CBT for insomnia is worth asking about.
Read the guide -
White, pink or brown noise?
What the colors mean, what studies found, and how to set a noise so it helps.
Read the guide -
CBT for tinnitus
What CBT involves, what the trials found, and the ways you can try it.
Read the guide -
When to see a doctor
The red flags, the 24-hour rule for sudden hearing loss, and what to tell your doctor.
Read the guide -
Tinnitus pitch matching
How reliable a pitch match is, what it can't tell you, and what matched noise does.
Read the guide -
How to choose a tinnitus app
Seven checks on evidence, safety, privacy, cost and offline use, plus warning signs.
Read the guide -
Sound therapy for tinnitus
The types of sound therapy, what the evidence shows, and how hearing aids fit in.
Read the guide
How do we write these guides?
- We start from clinical guidelines, such as NICE NG155 in the UK and the 2026 American Academy of Otolaryngology–Head and Neck Surgery tinnitus guideline, and from systematic reviews such as Cochrane.
- We read each source ourselves and link it at the end of the guide, with numbered citations in the text.
- We say how strong the evidence is. "May help" means the evidence is early or mixed.
- We never promise a cure, and we never invent numbers, experts or reviews.
- We date every guide and review it when guidelines change. These guides have not been reviewed by a clinician yet.
Found something wrong or out of date? Email support@tinnimo.com and we will check it.
Take the edge off, gently
Tinnimo is a tinnitus relief app for iPhone. Relief is always free, it works offline, and what you log stays on your phone.
Free to download. For iPhone with iOS 17 or later.