Sorry about all the tinnitus sufferers. I do not suffer, but have heard:
Avoid deep bending over, like to pick up things on the floor. Avoid that laying on your stomach, reaching under the bed blood rushing to your head feeling.
It may be allergy related. Take Claritin, Allegra, Xytec, Flonase. Benadryl (diphenhydramine) will make you sleepy, which you may like. Diphenhydraminesame is also the same ingredient in all those OTC sleep meds as well. Throw in a decongestant, like pseudophedrine, or phenylephrine (the current OTC decongestant) but they can increase blood pressure, so be careful with your own medical drug makeup.. You have to switch up between these medications, as the body gets use to them, and become ineffective. Couple these drugs with melatonin or even Ambien added in for nighttime sleep regimen.
Use padded headphones that cover the ears, designed for noise-canceling and try various tinnitus sound apps for both Android & iPhone.
Put warm to as hot as you can compresses on the fleshy sides of ears, just below ear canal opening, down the side of your neck. This may help relieve Eustachian tube pressure. Lay your head on a low heat "moist" heating pad that can wrapped the back and the sides of the neck near the ear canal can also work.
Avoid stimulants, caffeine etc. And smoking. New things I saw above were the metals in some supplements, such as magnesium. Multivitamins tend to have these metals, so take your vitamins separately, i.e. vitamin C, B-12 B-Complex, Calcium (w/o magnesium), Vitamin B & D & E etc.
Try different strains of Marijuana, toke or gummy to see if one helps diminishes the tinnitus. Hell, I would try low dosage mushroom often mentioned in DL if it would help diminish tinnitus.
Ask your doctor to prescribe various mood drugs, or anti depressants to see which one helps you with severe tinnitus. Klonopin has been already recommended above. Xanax also, but doctors are reluctant to prescribe an addictive drug. You could try St John's Wort.
Tinnitus can just be mixed up wiring in the middle, inner ears. I hope you can find something that at least can works for you!