Bedtime is the worst part of the day, because a quiet room removes everything that was competing with it.
Ringing at bedtime?
Free QuietHours Plan
What do you want help with first?
Free · adults 18+ · no account · answers stay private
Why this plan starts differently
This assessment scores those habits and shows you, plainly, where yours stand.
The sound itself is one thing. How much it takes over is another — and that second part moves with sleep, stress, how quiet the room is, and what your attention has to hold onto. Those are associated with how bothersome people report their tinnitus to be.
We cannot change the sound. What surrounds it is a different question.
- A score out of 100: Across sleep and stress, quiet and sound, attention and activity, and everyday inputs — so you can see which one to start with.
- Your two weakest areas: Named specifically, in order, with what tends to move each one first.
- Something to measure against: Retake it later and compare. If a change worked for you, you will see it in your own record.
Free result · no account · adults 18+
Why habits, and why a score
Most people with tinnitus have been told some version of 'there is nothing to be done'. As a statement about the sound, that is often fair. As a statement about daily life, it is not, and it leaves people with nothing.
What the everyday research points at is bother rather than volume: habit and attention approaches are associated with people reporting tinnitus as less bothersome, even when the sound itself is unchanged. That is a smaller claim than a cure, and it is the honest one.
The practical levers are ordinary. Sleep, because a quiet room at midnight is where it is hardest. Low background sound, because silence makes it the loudest thing present. Protecting your hearing in genuinely loud places. Stress, which people commonly report moving with it in both directions. And absorbing activity, because attention is the part that can be practised.
Which of those matters most for you is individual — tinnitus varies enormously between people, which is exactly why an average is worth so little here and your own record is worth so much. The daily rating is how bothersome it was, and the comparison is your own days against each other.
Why habits, and why a score
Most people with tinnitus have been told some version of 'there is nothing to be done'. As a statement about the sound, that is often fair. As a statement about daily life, it is not, and it leaves people with nothing.
What the everyday research points at is bother rather than volume: habit and attention approaches are associated with people reporting tinnitus as less bothersome, even when the sound itself is unchanged. That is a smaller claim than a cure, and it is the honest one.
The practical levers are ordinary. Sleep, because a quiet room at midnight is where it is hardest. Low background sound, because silence makes it the loudest thing present. Protecting your hearing in genuinely loud places. Stress, which people commonly report moving with it in both directions. And absorbing activity, because attention is the part that can be practised.
Which of those matters most for you is individual — tinnitus varies enormously between people, which is exactly why an average is worth so little here and your own record is worth so much. The daily rating is how bothersome it was, and the comparison is your own days against each other.
This is for you if
You wake at night and it is the first thing you hear.
A hard week makes it louder — or at least makes it feel that way.
You have been told there is nothing to be done, and you would like something practical anyway.
If it started suddenly, is in one ear only, pulses with your heartbeat, comes with a change in hearing, or comes with dizziness — please see a doctor or audiologist first. Those are worth checking properly, and the assessment will say so too.
What this is not
- This does not reduce, quiet, cure or treat ringing, and nothing here claims to.
- It is not a hearing test and it does not assess your hearing.
- It does not diagnose, treat, cure or prevent any condition.
- It measures how bothersome you found it — your own rating, nothing more.
Questions
Will this make the ringing quieter?
No, and we will not claim it. What the habit work addresses is how much it takes over — sleep, stress, sound environment and attention.
Is this a hearing test?
No. If your hearing has changed, please book a proper hearing test with an audiologist. That is not something a questionnaire can do.
What if my tinnitus is new?
See a doctor first. The assessment asks about that early, and if it applies it will tell you to go rather than sell you anything.
What happens to my answers?
They produce your score and personalise the programme. They are never sent to any advertising platform.
Free result · no account · adults 18+