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Do you struggle to maintain a regular sleep pattern or find it hard to fall asleep? Coloured noise might be the simple solution.
6 Min Read | By Sophie Fessey
Last Modified 21 July 2025 First Added 3 February 2022
Noise is noise, right? Actually, no! Noise comes in different colours – like white, pink, brown, and blue – each with its own unique frequency and benefits for a good night’s sleep. Believe it or not, there’s a whole spectrum of noises you might not have even known existed, and they can help you relax and rest better.
White noise is the most popular type of coloured noise and comprises all different frequencies. Similar to white light, which is made up of all different colours, white noise is the basis of masking any background noise. Often called “broadband noise,” it uses a mix of sounds to create a static-like sound that can be intense and high-pitched.
These types of background noises distract the brain, providing a focus other than silence. White noise benefits both adults and infants, helping you and any little ones fall asleep more easily and quickly.
Pink noise is a steady background sound that helps filter out distractions. It’s softer and more soothing than other noises, creating a calm, ambient atmosphere. Using deeper tones and lower frequencies, pink noise produces a balanced, even sound that helps your brain relax and switch into “power-off” mode.
Pink noise not only helps you sleep more soundly but can also leave you feeling more refreshed when you wake up. Many people prefer pink noise at bedtime because its deeper, gentler tones are less stimulating and more soothing, making it easier to relax and fall asleep.
A 2012 study suggests that people who listened to pink noise while sleeping achieved greater levels of deep sleep than those who slept in a quiet room.
Brown noise creates a deep, rumbling sound with a rich bass tone. Its energy is stronger at lower frequencies and gradually decreases as the pitch rises. Also known as “red noise,” it has a warm, grainy quality and may help reduce symptoms of ringing in the ears (tinnitus).
Brown noise and white noise sound pretty similar, and to most ears, it’s easy to mix them up. However, there isn’t enough research to say that brown noise is as effective as white noise in helping with sleep. That said, there are plenty who believe brown noise enables you to relax, concentrate, and focus more.
Different coloured noises work by gently guiding your brain away from distractions and stress, creating a calming environment that supports restful sleep. Here’s how they help:
Alongside the videos we’ve shared, you can find white, pink, or brown noise on YouTube or any other video playing platform. You can also:
These are great to add your choice of noise into your sleep routine.
Blue noise’s power increases as the frequency goes up. It consists of all treble and no bass. This type of sound is used to minimise distortions during sound engineering.
Also called violet noise, it increases in volume when the frequency increases, gaining power faster than blue noise. It’s the opposite of brown noise and one of the higher-pitched coloured noises.
Grey noise is similar to white noise, but produces noise at higher and lower frequencies. Essentially, it’s a flattened version of white noise to compensate for the way our ears perceive loudness.
Another one similar to white noise, but it is the opposite of grey noise. Green noise only emphasises the mid-range frequencies, creating a calming sound. It’s often described as sounding like nature, with wind, rain, or even bird songs.
Black noise refers to silence. Just like the colour black is the absence of light, black noise is the absence of sound, carrying no energy or power. Although it may seem completely silent, there are tiny, almost imperceptible sounds at frequencies so low our bodies barely register them. Some believe these subtle vibrations can subtly shift our focus, mostly on a subconscious level. Whether it helps with sleep is something you’ll have to decide for yourself.
Finding the best coloured noise for you involves some experimentation. Try different types like white, pink, or brown noise at varying volumes to see what feels most soothing. You might prefer listening through headphones or speakers, so test both to find what’s most comfortable. Explore various apps and sound machines, and consider mixing sounds like rain or waves with coloured noise for extra relaxation. Pay attention to how each option affects your sleep over several nights, and be patient; finding the perfect sound can take time, but it’s worth it for a peaceful night’s rest.
Coloured noise may help you nod off faster and enjoy a deeper, more restful sleep. To get the most out of the soothing effects, here are some tips:
Try our Sleep Cycle Calculator to discover the best times to go to bed and wake up, and start your journey to better sleep.
Different coloured noises, such as white, pink, or brown noise, can help you fall asleep faster and enjoy deeper, more restful sleep. They’re also helpful during the day for improving focus or simply promoting relaxation. Whether you prefer the steady hum of white noise, the softer tones of pink noise, or another variation, incorporating it into your nightly routine can ease the stress of falling asleep. Just plug in your sleep machine or headphones, relax, and drift off peacefully.
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