How To Sleep Better With White, Pink and Brown Noise

Noise is noise, right? Wrong! Noise is continuously changing or varying in pitch. Believe it or not, there is a rainbow spectrum of noises you never even knew existed. From white, pink, brown, and blue, each noise has its own frequency and benefits for a good night’s sleep.

White noise is the most popular type of colour nose and is made up of 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, which can be intense and high-pitched.

• a humming air conditioner
• radio or television static
• a whirring fan
• a hissing radiator

These types of background noises are distractions to the brain, giving it something to focus on other than silence. Not only do adults benefit from the sound of white noise when going to sleep, but infants and babies are known to doze off easily and quickly to the sound of white noise.

Pink noise is a constant sound in the background and filters out things that distract you. These sounds are less intense, and are more soothing and calming. Also known as ambient noise, pink noise uses deeper sounds and lower sound waves to create a more even, flat sound.  They help you relax and detach, switching your brain into ‘power-off’ mode.

• crashing waves
• the rustling of leaves
• rainfall

Not only does pink noise help you to sleep better but it can help you feel more rested when you wake up. For many people, pink noise is the main noise tone people listen to which helps with sleep as the lower tones are considered less stressful for bedtime.

A 2012 study suggests that those who listened to pink noise while sleeping achieved greater levels of deep sleep compared to those who slept in a quiet room.

Brown noise produces a rumbling sound that’s deeper with a bass-line tone. The sound decreases as the frequency goes up and has higher energy at low frequencies. Also called red noise, it has a deeper and grainer effect and can lower symptoms if you have ringing in your ears.

• thunder
• load roaring
• strong waterfalls

Brown noise and white noise are very similar sounds and may become confused to the human ear. However, there isn’t enough research to say brown noise is as effective as white noise for helping with sleep. That said, there are plenty who believe brown noise helps you relax, concentrate, and focus more.

• They help create a night routine: Building a wind-down evening routine to help your body and brain to switch off after a working day is important. Not only does this apply to adults but babies and youngsters as well. Exposing white noises in front of infants encourages them to stop crying and fall asleep at a quicker rate.
• They help train the brain: There are multiple ways in which we can help our brain switch off before bedtime. Listening to white noise can help the brain relax as it focuses on different sounds rather than any external stressful thoughts inside our heads.
• They switch up focus from our thoughts to the repetitive noise: Often, our brains can go into overdrive at bedtime. We can start to run through what happened throughout the day and this can prevent our bodies from preparing for sleep. Having a noise to focus on can help switch our focus and allow our body to go through the processes it needs to trigger sleep.

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:

• Get a noise app from the app store
• Download a clip of colour noise online to your phone
• Get a sound machine or noise generator
• Turn on a fan or humidifier during the night

These are great to add to play your choice of colour noise to your sleep routine.

Blue noise

Blue noise’s power increases as the frequency goes up, consisting of all treble and no bass. This type of sound is used to minimise distortions during sound engineering.

Purple noise

Also called violet noise, the volume goes up when the frequency does, gaining power faster than blue noise. It’s the opposite of brown noise, and is one of the higher pitched colour noises.

Grey noise

Grey noise is similar to white noise, but produces noise at a higher and lower frequencies. Essentially, it’s a flattened version of white noise to compensate for the way our wars perceive loudness.

Green noise

Another one similar to white noise, but 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

Black noise is used to describe silence. Similar to the colour black being the absence of light, black noise is the absence of sound, as it does not project any power. While the below may sound completely silent, there are very small amounts of noise at frequencies our bodies can barely contemplate. It’s believed that these almost inaudible frequencies do help shift our focus, mostly subconsciously. We’ll leave it up to you decide whether you think it helps sleep or not!

Try different tracks, sounds, and volumes to see what works best for you. If one sound doesn’t soothe you, try another one, or perhaps try a it on speaker vs headphones. Experiment with different apps, clips, or sound machines to find the right one to help you drift off.

Colour noise may help you nod off faster and enjoy a deeper, more restful sleep. To get the most out of the soothing effects of your choice of noise, here’s some tips:

• Get on a sleep schedule: Go to bed and wake up at the same time to regulate your body clock, this can make it easier to fall asleep each night.
• Exercise during the day: Working out or even taking a small walk can help burn the stress of the day.
• Avoid stimulants: Caffeine, alcohol, and big meals can all disrupt your sleep.
• Have an evening routine: Wind-down an hour before bed, go screen-free, take a relaxing bath or shower, and don’t skip skincare, this can help you relax before laying down.
• Create a sleep-friendly environment: Make your bedroom quiet, dark and at a cooler temperature.

Different colour noises, such as white, pink, or brown noise, can help you fall asleep faster and enjoy deeper, more restful sleep. They’re also useful 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.