How to Find Your Tinnitus Frequency

If you have tinnitus, you hear a ringing, buzzing, or hissing sound that isn't coming from outside. It might be constant, or it might come and go. One thing that helps is finding the exact frequency of your tinnitus — then you can use sound therapy to mask or reduce it.

Matching your tinnitus frequency isn't hard. It takes a few minutes and a tone generator. Here's how to do it.

What is tinnitus?

Tinnitus is the perception of sound without an external source. About 10-15% of adults have tinnitus. In the US, that's roughly 50 million people. It's most common in people over 60, but it can happen at any age.

Common causes:

Noise exposure (loud music, construction, military)
Aging (presbycusis)
Earwax buildup
Ear infections
Medications (aspirin, some antibiotics, some chemotherapy drugs)
TMJ disorders
Head injuries

Tinnitus itself isn't a disease — it's a symptom. If your tinnitus started suddenly or is only in one ear, see a doctor.

Why find your tinnitus frequency?

Sound therapy works better when the masking sound matches your tinnitus frequency. There are two approaches:

Masking: Playing a sound louder than your tinnitus to cover it up. This works temporarily — when the masking sound stops, the tinnitus comes back.
Notched sound therapy: Playing sounds that avoid your tinnitus frequency. Over time, this may reduce your brain's response to the tinnitus. Some studies show improvement after 12 months of regular use.

Both approaches need you to know your tinnitus frequency first.

What frequency is my tinnitus?

Tinnitus frequency varies a lot between people. Here are some common ranges:

Low-pitched tinnitus (below 1000 Hz): Sounds like a deep hum or rumble. Less common.
Mid-pitched tinnitus (1000-4000 Hz): The most common range. Sounds like a high-pitched ring or whine.
High-pitched tinnitus (above 4000 Hz): Sounds like a very high squeal or hiss. Common in noise-induced tinnitus.

Most people with tinnitus have it between 2000 and 8000 Hz. The exact frequency is different for everyone.

How to match your tinnitus frequency

Step 1: Find a quiet room. Turn off all background noise — fans, AC, music, everything.

Step 2: Open the tinnitus frequency matcher tool below.

Step 3: Start with the tone around 4000 Hz. Most tinnitus is in this range.

Step 4: Adjust the frequency up or down until the tone sounds like it's "merging" with your tinnitus. When the external tone and your tinnitus sound similar, you're close.

Step 5: Fine-tune the frequency until it matches as closely as possible.

Step 6: Note the frequency. Write it down somewhere.

What to do after you find your frequency

Once you know your tinnitus frequency, you have several options:

Sound enrichment: Play a quiet background sound at your tinnitus frequency while you work or relax. This reduces the contrast between silence and your tinnitus, making it less noticeable.

Notched sound therapy: Use an app or tool that plays music or noise with a "notch" (gap) at your tinnitus frequency. The idea is that your brain learns to suppress the frequency it's not hearing.

Hearing aids: If you also have hearing loss (common with tinnitus), hearing aids can help. They amplify environmental sounds, which reduces the perception of tinnitus.

Cognitive behavioral therapy (CBT): Doesn't reduce the sound, but changes your emotional response to it. CBT has the strongest evidence for improving quality of life with tinnitus.

Tips for accurate matching

Take your time. Rushing makes the match less accurate.
Match at low volume. If the test tone is too loud, it can temporarily change your tinnitus perception.
Check with both ears. If your tinnitus is different in each ear, match each ear separately.
Retest periodically. Tinnitus frequency can change slightly over time, especially if you're exposed to loud noise.

When to see a doctor

See a doctor if:

Your tinnitus started suddenly
It's only in one ear
It's pulsing (matches your heartbeat)
It's accompanied by hearing loss, dizziness, or pain
It's significantly affecting your sleep or daily life

Tinnitus that pulsates with your heartbeat (pulsatile tinnitus) might indicate a vascular condition and should be evaluated by a doctor.

Frequently Asked Questions

Can tinnitus frequency change over time?

Yes, tinnitus frequency can change. It might shift slightly over months or years. Loud noise exposure can cause temporary changes. If you notice your tinnitus frequency changing, retest with the matcher.

What is the most common tinnitus frequency?

Most people experience tinnitus between 2000 and 8000 Hz. The most common specific frequency reported in studies is around 4000-6000 Hz, especially in cases of noise-induced hearing loss.

Does matching tinnitus frequency help?

Matching the frequency helps you choose the right sound therapy. If your tinnitus is at 4000 Hz and you play a masking sound at 2000 Hz, it won't be as effective as playing a sound at 4000 Hz. Accurate matching improves the results of sound therapy.

How long does it take for sound therapy to work?

Most studies show results after 3-12 months of regular use. Some people notice improvement in the first few weeks. The key is consistency — use sound therapy for at least 2-3 hours per day, every day.

Can tinnitus go away on its own?

Sometimes. About 30-50% of people with temporary tinnitus (from loud noise exposure, earwax, etc.) see improvement within a few weeks. Chronic tinnitus (lasting more than 3 months) is less likely to go away completely, but management strategies can significantly reduce its impact.