Stay away from painkillers such as nurofen, ibuproben, aspirine, and a lot o fothers. They can enhance if not start tinnitussounds in your ears/head.
I have a past of way to much to loud playing and according to most of the gossip that you find I should be deaf or close to deaf. Still me hearing is of topquality, especially for a 42 old (close to 20 years depending on my hearing to make a living)!
Nevertheless I sometimes get strange noises in my head even at very low volumes (uncompressed sounds - compressed goes wayyy better...), but it always goes away after a few days of good sleep and not to much studionoise. Making sure my nose doesn't get blocked helps a lot too. Watchout with nasal spray as they might content substances what enhances tinnutis... Most important thing, don't worry too much, get enough of sleep, stay away from drugs, don't drink... well that last... sometimes it helps for me to grab a few beers to kill the ringing, but it is dangerous when your intoxicated you don't get the "real" impression of the dB your hitting your ears with... headphones are killers too!
just my 0,02
Soundscaper