How to Use Sound Masking at Night

Using sound masking at night for tinnitus requires a different approach than daytime sound therapy. The goal is to create a calming, consistent auditory environment that helps you fall asleep and stay asleep without becoming a distraction itself. Many people find that tinnitus becomes more noticeable in the quiet darkness of bedtime, creating a frustrating cycle where the awareness of ringing interferes with sleep, and poor sleep can make tinnitus feel worse the next day.

The key to effective nighttime sound masking is finding a sound profile that is neutral and non-arousing. Unlike stimulating music or podcasts, which can keep your mind active, gentle ambient sounds like soft white noise, rain, or ocean waves provide steady background input that reduces the contrast with silence without demanding attention. The volume should be set at a level that blends with your tinnitus rather than competing with it—typically just audible enough to notice but quiet enough that it fades into the background as you relax.

Setting up a consistent pre-sleep routine is crucial for success. Start your sound masking audio before you turn off the lights, giving your brain time to adjust to the new auditory environment. This helps signal to your nervous system that it is time to wind down, creating a conditioned response that can improve sleep onset over time. Many people find it helpful to use the same sound profile for multiple nights in a row, as this consistency helps your brain adapt and reduces decision fatigue.

Safety considerations are important when using sound masking at night. If you prefer headphones, choose options designed for sleep that are comfortable and safe for side-sleeping. Many people find external speakers or bedside sound machines more practical and comfortable for overnight use. Some sound therapy apps include automatic timers that fade out after a set duration, which can be helpful if you prefer not to have continuous sound throughout the entire night. The best setup is the one you can maintain consistently and that does not disrupt your sleep quality.

Tracking your sleep quality and tinnitus intensity each morning provides valuable feedback about what is working. Keep a simple log noting bedtime, sound profile used, sleep duration, and how noticeable tinnitus was upon waking. After one to two weeks of consistent use, review your patterns to identify which sound profiles and volumes correlate with better sleep. This data-driven approach helps you refine your routine based on your personal response rather than guesswork.