POV: It’s 2am and you can’t sleep. You’ve tried everything, but your girlfriend swears that white noise helps her fall asleep. So you head to Spotify… and come across the options of white, brown, and pink noise. What noise is best for sleep?
ContentWhat noise is best for sleep: There are many typesWhat noise is best for sleep: white noiseBrown noise: the benefitsWhat noise is best for sleep: pink noisePurple noise: the benefitsGray noise: the benefitsWhat noise is best for sleep: the conclusion
White noise has been found to improve sleep quality in some people, including intensive care unit patients, says Mary Halsey Maddox, MD. But both brown and pink noise have gained popularity on TikTok, with users calling the sounds soothing and relaxing. WomanEL suggests understanding the difference between them.
What noise is best for sleep: There are many types
The big three noises for sleep are white noise, brown noise, and pink noise. But there are many other types of noise, including purple noise, gray noise, and even black noise (aka good old-fashioned silence), to name a few.
Each color of noise has its own range of wavelengths, says neuroscientist Chris Winter. “If you think of an equalizer connected to a stereo set to static, different colors of sound are created when you increase the length of some wavelengths and decrease the length of others.”
With their calming properties, sounds like white noise, pink noise, and brown noise can help relax your mind and body while drowning out distracting, unwanted noises. Plus, playing these sounds regularly at night can signal your body that it’s time to fall asleep. This can help you develop healthy sleep hygiene over time.
What noise is best for sleep: white noise
Do you live next to a noisy freeway or can't stand your partner's snoring? White noise can be your salvation. According to Dr. Raj Dasgupta, this noise evenly reproduces all sound frequencies, creating a steady “uuuuush” or “shhhhhhh” sound that helps mask disturbing sounds.
Disadvantages? Some find white noise too loud and harsh, comparing it to the noise on a TV. White noise can also mimic sounds like the humming of a refrigerator or air conditioner, the hissing of a radiator, or even the hum of a fan.
Brown Noise: Benefits
Compared to white noise, brown noise has a deeper, almost rumbling tone without the high frequencies. According to Dasgupta, it can resemble distant thunder or even the roar of ocean waves, which many people find calming and grounding.
While there’s little scientific evidence to support the sleep benefits of brown noise, some TikTok users with ADHD claim that brown noise helps them focus and calm their minds. One TikTok user, @emilieleyes.hypnosis, even describes brown noise as “a weighted blanket for her brain.”
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What noise is best for sleep: pink noise
Oftentimes, sleep noise helps because it masks extraneous sounds – such as a door slamming, car horn or siren – that might wake a sleeping adult or child, Source: freepik.com
Pink noise has a lower frequency than white noise, making it softer than other types. It’s a happy medium between white noise and complete silence. It has less harshness in the highs, Dasgupta says, making it more like rain or wind—perfect for people who need a quieter background sound to help them fall asleep.
Pink noise has even been linked to improved memory and sleep quality, especially in older adults, according to a 2017 study published in the journal Frontiers in Human Neuroscience.
Some sleep enthusiasts prefer brown and pink noise over white noise because of their softer, more natural sound. “Both brown and pink noise mimic natural sounds, such as ocean waves or rustling trees. “It can be more soothing and make it easier to fall asleep for a longer period of time,” says Dr. Dasgupta.
Purple Noise: Benefits
Unlike brown noise, purple noise emphasizes higher frequencies, says Winter. That's why it's not as ideal for sleep. Interestingly, it's sometimes used to treat tinnitus.
Gray noise: the benefits
Gray noise is often used in yoga and meditation. It emphasizes high and low frequencies. Unlike white noise, gray noise contains all frequencies with the same loudness, while white noise contains all frequencies with the same energy, which provides a different listening experience.
Which noise is best for sleep: conclusion
Unfortunately, there’s no one-size-fits-all answer. Finding the right sleep noise is like finding the right pair of pajamas, says Winter. And while research on the benefits of different types of sleep noise is still limited, it’s growing. “There’s no evidence-based research right now that says one sleep noise is better than another,” says Maddox.
Historically, though, white noise has been a staple for falling asleep quickly. “White noise tends to be great at blocking out annoying background sounds, making it easier to fall asleep quickly,” says Dasgupta. There’s a reason white noise is so popular. A 2021 study published in the journal Sleep Medicine of people living in a noisy New York City area found that white noise helped reduce the impact of ambient noise on sleep and improved overall sleep quality. If you want to try white noise, Maddox recommends using it at a low decibel level and not playing it all day. Playing white noise at high decibel levels can cause long-term hearing problems.Pink noise is another popular option for those looking to get a good night’s sleep. It’s even been shown to increase slow-wave sleep, which is an important stage for feeling rested and refreshed. Some people sleep better with constant pink noise than with complete silence, as it helps calm brain activity and promotes more stable sleep, according to a 2012 study published in the Journal of Theoretical Biology. Pink noise may be beneficial for improving sleep quality, according to a 2022 review published in the Journal of Clinical Sleep Medicine. However, Dasgupta notes that more research is needed to confirm these findings. Ultimately, it’s all about finding the sleep noise that sounds like music to your ears, says Maddox. “Each noise evokes different feelings in different people. And right now, we don’t have enough evidence to say that one noise is better than another. I always tell my patients to choose the noise that calms them the most!”
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