Hi Michael.
Tinnitus can fluctuate a lot especially in the early stages anything up to six months. Since you have hyperacusis too it can act as another trigger. I notice that you don't like quiet environments any more, which I can understand. It's a good idea to use sound enrichment at night through a sound machine. They are not expensive and some people benefit from using them and many hearing therapists encourage their use.
Although you may benefit from listening to white noise via headphones try not to turn the volume too high. It's also not a good idea to totally mask your tinnitus so that it wont be heard. The reason being, the brain cannot habituate to the tinnitus if it cannot hear it. To be honest, I don't advise listening to white noise through headphones or wearing them at all, once someone has intrusive tinnitus. I appreciate everyone is different so the choice is yours.
I believe it's best to be examined at ENT. If white noise is advised to be used by your hearing therapist/audiologist, this is usually administered into the ear through white noise generators. Someone with tinnitus, asked my advice about wearing a headband at night and listening to music through its speakers. I was told the volume would be kept low. Since he asked for my opinion, I said it's not a good idea and gave my reasons, which I have written about, on this forum. He chose to still go ahead and use the headband and informed me recently his tinnitus has got worse.
Just be careful with what you're doing. I don't mean to frighten you but the ear is a very delicate organ and doing the wrong thing can make matters worse, fast. You've had tinnitus a short while; in some cases it has been known to go away withing the first six months, and many people habituate to their tinnitus withing this time.
I just don't think it's a good idea listening to audio of any kind through headphones at this time. Give your auditory system time to heal naturally. Use sound enrichment during the day and night via low-level non-intrusive music such as classical, or through a sound machine.
All the best
Michael
PS: I have written a post titled: Hyperacusis and Habituation that you might like to read.