A Sound Sleep: Choosing Between White, Pink, and Brown Noise

If you have trouble falling or staying asleep, you may have already tried listening to the soothing sounds of a white noise machine. But did you know that there are other colors of noise — all with their own unique frequencies? Three of the most popular colors of sound for sleep and relaxation are white noise, brown noise and pink noise. But how do these sounds differ from each other? And what color noise is best for sleep?

If you want to learn more about white, brown and pink noise, keep reading to discover which sleeping sounds might be a good fit for you.

What is white noise?

White noise is the combination of all frequencies audible to the human ear. Frequency is sometimes referred to as pitch, meaning how deep or high the noises sound. So, when you listen to white noise, what you’re really hearing is all imaginable pitches played at the same time.See Disclosure ¹

But what does white noise actually sound like? White noise is a strong, static-like sound that is often compared to a whirring fan, running vacuum cleaner, or blowing hair dryer. So, if you usually sleep with the sound of a fan near your bed, the next time you’re out of town, try downloading a white noise app to make yourself feel at home through the night.

What does white noise do?

While the effects of white noise are still being studied, researchers have experienced promising results for a variety of situations. For example, several studies suggest that white noise can help soothe and reduce crying in infants.^{2, 3, 4}While other studies found that white noise may improve cognitive functioning and work performance for adults.^{5, 6} White noise may even be helpful with the effects of ADHD.See Disclosure ⁷

But what many people want to know is: why does white noise help you sleep? Since white noise contains all frequencies, it does an excellent job drowning out any external frequencies or sounds that might be distracting, like outside construction, barking dogs or loud neighbors. This is just one reason why people use white noise machines to help improve their environment and get a healthy night's sleep. One study tested this technique with subjects who lived in a noisy area of New York City. They found that listening to white noise at night significantly helped subjects who had a hard time sleeping due to environmental noise.See Disclosure ⁸

And while white noise may be the most popular, it’s not your only choice when it comes to sounds for sleeping.

White noise vs. pink noise.

If you’re looking for an alternative to white noise, pink noise may be a good fit. White and pink noise are almost exactly the same, except with pink noise, the higher frequencies are not as loud. This means that when you listen to a machine or app that’s generating pink noise, you still get a consistent static sound, except with an overall lower tone.See Disclosure ⁹

So, what are the benefits of pink noise? Many people describe pink noise as sounding more relaxing than white noise, often comparing pink sound to that of a waterfall, waves or steady rain. Some studies suggest that lower frequencies are connected to delta and theta brainwave states, which can enhance relaxation.See Disclosure ¹⁰ Pink noise has also been shown to help with tinnitus, reducing stress for healthcare professionals, and improving cognitive performance.^{11, 12, 13}

Numerous studies have had successful results when using pink noise for sleep.See Disclosure ¹⁴ One study, in particular, found that pink noise can significantly reduce brain wave complexity, leading to higher-quality sleep.See Disclosure ¹⁵ Other researchers discovered that pink noise could be especially useful for enhancing deep sleep — one of the most essential sleeping states for feeling rested.See Disclosure ¹⁶

Therefore, if you want to find a noise machine for sleeping, you may want to explore models that provide options for pink noise.

White noise vs. brown noise.

You may be wondering, “What is brown noise?” Just like white and pink noise, there isn’t a singular brown noise frequency, but rather multiple frequencies played at the same time. Essentially, brown noise (also known as red noise) is pink noise that has even further reduced the volume of high frequencies. This means that out of white, pink and brown noise, brown noise will produce the lowest-sounding tone overall. Some examples of brown noise include a low rumbling thunder, steady rain, or leaves rustling on a tree.

But what does brown noise do to the brain? While there is less research on brown noise than on pink or white sounds, scientists have discovered a few interesting connections. For example, using brown noise for sleep has been shown to help support the transition from non-REM to REM sleep in some subjects.See Disclosure ¹⁷ Other research suggests that brown noise may have positive effects on psychomotor skills, executive function, working memory, comfort and ringing in the ears.^{18, 19}

How to listen to your favorite sounds for sleeping.

Once you’ve decided which types of noise you want to listen to, you can start thinking about devices. Depending on your needs, you may prefer to buy a sound machine for sleep or download a noise app on your smartphone.

White, pink and brown noise machines can be ideal options if you’re looking for a specialized device with all the bells and whistles. Although a sound machine may be bulkier than a smartphone app, you won’t have to worry about draining your phone’s battery while you sleep. You can find models with helpful features, like noise machines with auto shut-off, Bluetooth connectivity and sound machines with built-in night lights. Just make sure the machine you choose has the color noise you want to use.

Although, if you want convenience and portability when it comes to your sounds for sleeping, you may want to consider downloading a noise app. You can find free and paid services that offer a variety of sounds you can listen to for sleep and relaxation. This way, if you’re out of town, you can still listen to your noises whenever you like. If you’re traveling by plane, train or automobile, you can still enjoy the app without disturbing others by using a pair of wireless headphones. But to ensure your phone isn’t dead by morning, you may want to invest in a charging pad or portable battery pack.

Getting the most out of your sleeping sounds.

When it comes to choosing white noise vs. pink noise vs. brown noise, it all depends on personal preference. You might find that white noise helps you sleep, brown noise helps you relax, and pink noise helps you focus. Or maybe, you won’t like how any of them sound. That’s why it’s a wise idea to explore the different hues of noise, so you can find the best sounds for your needs.

References:

1. Jay Summer, “What Is White Noise?,” Sleep Foundation (A OneCare Media Company, October 7, 2022), https://www.sleepfoundation.org/noise-and-sleep/white-noise.

2. Eline L. Möller, Wieke de Vente, and Roos Rodenburg, “Infant Crying and the Calming Response: Parental versus Mechanical Soothing Using Swaddling, Sound, and Movement,” PLOS ONE 14, no. 4 (2019), https://doi.org/10.1371/journal.pone.0214548.

3. Emel Sezici and Deniz Yigit, “Comparison between Swinging and Playing of White Noise among Colicky Babies: A Paired Randomised Controlled Trial,” Journal of Clinical Nursing 27, no. 3-4 (March 2017): pp. 593-600, https://doi.org/10.1111/jocn.13928.

4. Ayse Karakoç and Funda Türker, “Effects of White Noise and Holding on Pain Perception in Newborns,” Pain Management Nursing 15, no. 4 (February 20, 2014): pp. 864-870, https://doi.org/10.1016/j.pmn.2014.01.002.

5. Elza Othman et al., “Low Intensity White Noise Improves Performance in Auditory Working Memory Task: An Fmri Study,” Heliyon 5, no. 9 (September 13, 2019), https://doi.org/10.1016/j.heliyon.2019.e02444.

6. Anthony J. Angwin et al., “White Noise Enhances New-Word Learning in Healthy Adults,” Scientific Reports 7, no. 1 (October 12, 2017), https://doi.org/10.1038/s41598-017-13383-3.

7. Thomas A. Pickens, Sara P. Khan, and Daniel J. Berlau, “White Noise as a Possible Therapeutic Option for Children with ADHD,” Complementary Therapies in Medicine 42 (November 13, 2019): pp. 151-155, https://doi.org/10.1016/j.ctim.2018.11.012.

8. Matthew R. Ebben, Peter Yan, and Ana C. Krieger, “The Effects of White Noise on Sleep and Duration in Individuals Living in a High Noise Environment in New York City,” Sleep Medicine 83 (July 2021): pp. 256-259, https://doi.org/10.1016/j.sleep.2021.03.031.

9. Danielle Pacheco , “Pink Noise: Can It Help You Sleep?,” Sleep Foundation (A OneCare Media Company, March 18, 2022), https://www.sleepfoundation.org/noise-and-sleep/pink-noise-sleep.

10. Nantawachara Jirakittayakorn and Yodchanan Wongsawat, “Brain Responses to a 6-Hz Binaural Beat: Effects on General Theta Rhythm and Frontal Midline Theta Activity,” Frontiers in Neuroscience 11 (June 28, 2017), https://doi.org/10.3389/fnins.2017.00365.

11. Maria Fernanda Mondelli et al., “Sound Generator: Analysis of the Effectiveness of Noise in the Habituation of Tinnitus,” International Archives of Otorhinolaryngology 25, no. 02 (June 23, 2020), https://doi.org/10.1055/s-0040-1713377.

12. Nadine Schmidt et al., “Effects of Intensive Care Unit Ambient Sounds on Healthcare Professionals: Results of an Online Survey and Noise Exposure in an Experimental Setting,” Intensive Care Medicine Experimental 8, no. 1 (July 23, 2020), https://doi.org/10.1186/s40635-020-00321-3.

13. Shih-Yi Lu, Yuan-Hao Huang, and Kuei-Yi Lin, “Spectral Content (Colour) of Noise Exposure Affects Work Efficiency,” Noise & health (U.S. National Library of Medicine, November 25, 2020), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7986458/.

14. Elizabeth Capezuti et al., “Systematic Review: Auditory Stimulation and Sleep,” Journal of Clinical Sleep Medicine 18, no. 6 (June 1, 2022): pp. 1697-1709, https://doi.org/10.5664/jcsm.9860.

15. Junhong Zhou et al., “Pink Noise: Effect on Complexity Synchronization of Brain Activity and Sleep Consolidation,” Journal of Theoretical Biology 306 (August 7, 2012): pp. 68-72, https://doi.org/10.1016/j.jtbi.2012.04.006.

16. Margeaux M. Schade et al., “Enhancing Slow Oscillations and Increasing N3 Sleep Proportion with Supervised, Non-Phase-Locked Pink Noise and Other Non-Standard Auditory Stimulation during NREM Sleep,” Nature and Science of Sleep Volume 12 (July 9, 2020): pp. 411-429, https://doi.org/10.2147/nss.s243204.

17. Alejandra Rosales-Lagarde et al., “The Color of Noise and Weak Stationarity at the NREM to REM Sleep Transition in Mild Cognitive Impaired Subjects,” Frontiers in Psychology 9 (July 17, 2018), https://doi.org/10.3389/fpsyg.2018.01205.

18. Shih-Yi Lu et al., “Spectral Content (Colour) of Noise Exposure Affects Work Efficiency,” Noise & health (U.S. National Library of Medicine, 22, 2020), https://pubmed.ncbi.nlm.nih.gov/33243964/.

19. Stefania Barozzi et al., “Effects of Tinnitus Retraining Therapy with Different Colours of Sound,” The International Tinnitus Journal 21, no. 2 (December 1, 2017), https://doi.org/10.5935/0946-5448.20170026.

Additional information:

These statements and any information contained herein are intended for educational purposes only and are not meant to substitute for medical care or to prescribe treatment for any specific health condition. Carefully review product labels for instructions and important safety information and consider consulting with a health care professional regarding your use of health and wellness products.