There are sites that let you find and create a proper notch filter for free. You can then play them on loop in iTunes at your desk. Or on speakers as you sleep.

There are sites that let you find and create a proper notch filter for free. You can then play them on loop in iTunes at your desk. Or on speakers as you sleep. I believe this is the only research based treatment for tinnitus right now. I also have it from too many raves. I can’t wear headphones anymore including AirPods. Notch filters work some but healthy living has a big effect for me. Enough sleep, exercise, easy on intoxicants etc. But just reading about and thinking about it is allowing me to hear something I normally tune out okay. It is sad what I’ve done to my hearing though. I wish there was a “cure.”