Autism and tinnitus

I never used to have tinnitus until I had to deal with a radio headset that went out of control but I couldn't rip it off or turn it down because it was stuck under my helmet during the Mod 2 of the motorcycle test, the examiner's mic was constantly open and catching the wind rush so it caused tinnitus in my right ear.
That was over 5 years ago now. Usually they say tinnitus doesn't get better, but I've found wearing eardefenders even when near loud sounds I like (motor races, etc) has stopped it progressing and slowly the during the day tinnitus has gone down to a quieter tone I can ignore by listening to the birds etc, at night I use low volume music in ear buds to drone it out if it is a louder tinnitus night, but if it is low enough then I've begun to be able to sleep without music covering it.

I have always had an ultra-high pitched noise, but I had to be in a very quiet location and 'tune in' to it before I became fully aware of it. This changed when I woke up on the morning of January 6th 2020, I suddenly had a very intrusive noise like a dentist's drill in my head, and it has been constant ever since.

I’ve had tinnitus for as long as I can remember, I seem to notice it more when anxious or in the night, tend to use ear phones at night, some white noise videos (if that’s the right word) on YouTube are not bad, finding one at the correct frequency just takes a little time.