My Calm Bedtime Routine for the Sound in Ear After Seeing a Specialist

After getting checked out, I built a calm bedtime routine around the sound in ear so quiet nights are easier.

Seeing an audiologist first mattered, because masking the sound in ear is only about comfort and is not a cure or treatment, and none of this is medical advice. My routine is simple, I pick a noise color that sits near my pitch, keep it soft, and let a sleep timer fade it as I drift so I am not fighting silence at lights out. Higher pitched nights get blue or violet, lower ones get brown or pink. Doing the same gentle steps each night takes the anxiety out of the quiet.

A calm, repeatable wind down, not a fix.

I use an app called Mindael because I can save the exact masking mix and reload it nightly, and the sleep timer fades it down on its own. There is a premium Mood Tracker if I want to note how nights feel, but the free saved mix and timer already carry the routine. Mindael keeps it low effort.

Link: https://apps.apple.com/us/app/mindael-sleep-focus-sounds/id6759842415

Get checked first, then a soft pitch matched mask can help at night, Mindael is what I use, not medical advice. What does your wind down look like?