There is no food that cures tinnitus. There is no supplement with strong evidence behind it. Despite a hundred internet promises, the actual list of things you can move in your daily life is short.
Caffeine raises sympathetic tone, which sharpens perception. You do not need to give it up, but try a week without anything caffeinated after noon, and see if the evening spike softens.
Sleep is non-negotiable. Under-slept brains are louder brains, in every sense. Protect a wind-down hour and a consistent bedtime as if your recovery depended on it, because part of it does.
Stress is the third lever, and the hardest. You cannot meditate your way out of a difficult life. But ten honest minutes a day of something parasympathetic — a slow walk, a hot bath, a breathing exercise — measurably reduces tinnitus distress over weeks.
These three levers will not give you silence. They give you headroom. That is enough to start.