Guides for quieter days.
Practical, evidence-informed articles for people living with tonal tinnitus—written to help you make good decisions and get relief without chasing hype.
What the American Tinnitus Association Actually Recommends (2026 Update)
A science-backed breakdown of ATA-endorsed tinnitus treatments: why CBT is the gold standard, how notched sound therapy works, and which digital apps have clinical evidence.
Hyperacusis vs. Noxacusis: Understanding Pain-Based Sound Sensitivity
A nuanced guide to sound sensitivity types: why 'just expose yourself' advice can backfire for some patients, and how to find the right approach for your situation.
Tinnitus at Night: Why It Gets Louder (and a Sleep Plan That Actually Works)
A practical, evidence-informed plan for tinnitus insomnia: why bedtime spikes happen, how to use sound enrichment correctly, and CBT‑I principles that calm the loop.
Hyperacusis & Sound Sensitivity: How to Protect Your Ears Without Making It Worse
A safety-first guide to sound sensitivity: when to use ear protection, how to avoid overprotection, and a graded exposure plan to rebuild tolerance.
TRT & Habituation: What “Retraining Your Brain” Actually Means
A plain-English guide to habituation, why “just ignore it” fails, and how structured sound + coaching reduces tinnitus distress over time.
Notched Sound Therapy: The Science, the Nuance, and Who It Helps
Notched audio is promising but not magic. Here’s what lateral inhibition means, what studies actually show, and how personalization changes the odds.
Finding Your Tinnitus Frequency (and MML) Without Making It Worse
A safety-first way to match your pitch, understand Minimum Masking Level, and stop wasting time on generic white noise that doesn’t fit your tinnitus.
Want the fastest path to “this is manageable”?
If you have tonal tinnitus (ringing/whistling/hissing), matching your frequency is often the first practical win.
Educational content only. If you have sudden hearing loss, new one-sided tinnitus, pulsatile tinnitus, or severe dizziness, seek urgent medical care.