I got a high-pitch ringing tinnitus when I was about 18-20. I went from being a person that falls asleep in <5 min to needing at least 1h + needing a background radio/white noise/stream to fall asleep. I sympathize and recognize everything that you reflect on here. I felt kind of "depressed" the first year.

But no matter how cliché it sounds, it does get better with time. The brain does get better and better with filtering it. I also discovered that my tinnitus gets worse with caffeine, stress and lack of sleep. In periods when I live a overall "healthy" lifestyle in respect to sleep, stress, food, working out etc. I forget that I have tinnitus. When I sleep to little and/or when I'm stressed, it comes back full force. I have totally cut out caffeine, which also happened to help with my migraine.

Now ~15 years later I'm in my early thirties and I rarely think about it tbh. However, after a bad cold about 5 years ago I got a secondary tinnitus which is a low-frequency humming. This set me back and cased me some sleepless nights but I have adapted to this as well.

The thing I miss the most is the concept of "total silence". I do envy my fiancé sometimes if we're out in the woods or whatever and I know that she can just relax while "hearing nothing".

Let time do its work and experiment with your body/health to find what makes it lessen. Chances are that de-stressing, sleeping well and eating and working out does make it better.