A good way to deal with tinnitus is by trying to find sounds/background noise to tone it down or drown it out (and by drowning out I mean not loud, more like a gentle distraction). This can be anything from the sound of the rain, a shower, car with windscreen wipers on, the tumbling and rumbling of a dryer, a train, the winds, birds chirping, waves etc..
There are plenty of white noise generator apps available, just experiment and if you find something that seems to help set a timer. It will help getting to sleep. Rest is so important.