>>2645453GN Resound makes a really good app called "Relief" which is really good for when you're relaxing, reading, or sleeping. It also has some info and general advice that people find useful.
If it's affecting your sleep you should consider a noise generator. Just anything won't really work, but there are some really high quality ones that will just slightly raise the noise floor of the room without being noticeable or distracting, and they're designed specifically for tinnitus and the types of "tones" that tinnitus typically occurs at. Look up Snooz and Sound Oasis.
The important things:
1. You want to protect your hearing as much as possible from now on, forever. Noise exposure puts you at risk of accelerated age-related hearing loss, and tinnitus is an indicator of at least some noise-induced sensory damage.
2. Tinnitus is embedded in your limbic system; there are physiological and real symptoms as a result of it; for some it's anxiety and others experience ongoing fight-or-flight stress. Your attention to it and reaction to it 100% dictates how distressing or disruptive it is. Even me flagging this will likely make it temporarily more noticeable or distressing, but habituating to it is the best thing you can do. People who really struggle with stress benefit from CBT to get gud at not reacting to it negatively.
Overall people cope better and better over time until it's just a non-issue, but any stressors in life, a bad night's sleep, too much caffeine, etc. tends to flare it up over the threshold. If it gets really bad see an audiologist, they'll be able to assess your hearing and even explore the nature of the tinnitus which can allow for more targeted and personalized therapies. I recommend finding a properly developed and validated noise generator and reading about coping strategies, because ultimately it comes down to minimizing it's importance to you. As you start caring about it less and less, it actually gets weaker and weaker.
>t. audiologist 
