1 · Your free sleep track (seamless loop)

An engineered masking track — filtered noise with the harsh top end rolled off. Set your player to repeat for continuous play.

Good to know: most phone players pause when the screen locks, and looping adds a small gap. The free app below plays truly non-stop — all night, through locked screen and calls.

2 · The two-minute volume calibration

The rule from the book, as a bedside card:

1. In bed, in the dark, let the tinnitus be audible.
2. Start your sound at zero and raise it slowly.
3. The moment you can no longer hear the ringing — stop, you've gone one step too far.
4. Come back down until the ringing is just findable when you listen, ignorable when you don't.
5. Note the volume number. Use it every night. Never adjust at 3 a.m.

Blur it, never bury it — partial masking is what lets habituation happen.

3 · Non-stop play, all night — the free app

The only tinnitus app built for uninterrupted play: audio never stops — locked screen, phone calls, Zoom, all night. 44 engineered sounds, frequency matching from 100 to 15,000 Hz, per-ear control, sleep timer. Free to use, no signup.