Protect your hearing. Avoid loud noises, which may decrease your hearing and worsen tinnitus. If you work in a noisy environment, wear hearing protection devices regularly.
Fill your environment with sound. If you’re in a quiet setting where tinnitus may seem more obvious, use a masker, fan, soft music, low-volume radio or commercially available sound generator to produce soft background noise that masks the tinnitus. Listening to pleasant and relaxing sounds can be helpful.
Distract yourself. Many people say they don’t hear tinnitus if they’re not paying attention to it. Do things that you enjoy and that absorb your attention. This will help take your mind off the tinnitus and provide needed relief.
Manage your stress. Stress can make tinnitus seem worse. The basic principles of a healthy lifestyle go a long way toward reducing stress — get plenty of sleep and exercise, and eat a healthy diet. For example, reducing tobacco, alcohol, caffeine and salt intake may help you better cope with the aggravation of your tinnitus.
Practice good sleep habits. People who sleep well tend to manage their tinnitus better. Although you might not be able to control all the factors that interfere with sleep, you can adopt habits that encourage better sleep. For example, try to go to bed and wake up at roughly the same time every day, and keep your bedroom comfortable and dark.
Educate yourself. Learning about tinnitus can give you a sense of control over it. | 
