My 2 cents. N=1. Have it in my left ear.
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get your ears tested…just to be sure it’s not something else. Do this every 2 years to get a trend of how worse or not it is becoming. Some people need hearing aids eventually
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wear good noise cancelling headphones or ones which drown out the outside noise especially if you take public transport like buses and metro.
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Recently as I get closer to one of my ride goals I’ve been weaning myself off coffee. This has made a CONSIDERABLE difference to the tinnitus intensity level.
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I use white noise to get to sleep. Rain and wave sounds mostly
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check with your dentist to see if you are grinding. It contributes.
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this might sound cuckoo or Jedi like.
Meditate in a quiet room. ‘listen’ to your tinnitus. Do this daily. I read somewhere it’s like training your brain to ignore it. It helps me and I often find myself forgetting I have it…and bonus…meditation is good for your bike recovery -
it’s always worse after a bike ride. Wind noise likely ascerbates it.
And yes I do sometimes want to rip my ear off to make it stop.