How to Sleep Better with White, Pink and Brown Noise

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.

• A humming air conditioner
• Radio or television static
• A whirring fan
• A hissing radiator

These types of background noises distract the brain, providing a focus other than silence. Both adults and infants benefit from white noise, helping them 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.

• Crashing waves
• The rustling of leaves
• Rainfall

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).

• Thunder
• Loud roaring
• Strong waterfalls

Brown noise and white noise are very similar sounds and may be confused by the human ear. 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:

• Helps establish a bedtime routine: Building a calming evening routine is key for helping your body and mind unwind after a busy day. This applies to all ages, even babies benefit. Playing white noise can soothe infants, helping them stop crying and fall asleep faster.
• Trains the brain to relax: White noise guides your brain to focus on gentle, consistent sounds instead of stressful or racing thoughts, making it easier to switch off before bedtime.
• Shifts focus away from worries: When your mind tends to replay the day’s events at night, it can keep you awake. White noise provides a repetitive, calming sound to redirect your attention, allowing your body to relax and prepare for 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 coloured 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 your choice of noise in your sleep routine.

Blue noise

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.

Purple noise

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

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.

Green noise

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

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:

• Create 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 off stress.
• 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 lying down.
• Create a sleep-friendly environment: Make your bedroom quiet, dark and at a cool temperature.

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.