My wife is a retired doctor of audiology and over the years she has filled me in about tinnitus. There is no cure currently available. Stress kicks it up, so reducing stressors is paramount. Many with high stress lives have been referred to counseling with good result. Caffeine is not advised, but one cup in the morning won’t hurt. Stay away from loud sound - too late for the OP - but more exposure will only make it worsen. White noise generators or attenuators work somewhat with help going to sleep, and they come in many flavors with different sounds, one of which might work (rain, waves, wind through grass, or plain old white noise). If you are on medication, it may contribute as well so talk to your PCP or specialist about it too.

Wish there was something more helpful I could offer, but thems the current state. See an ENT or audiologist with an “AuD” for other options.