You may have heard of white noise — the steady, static-like sound that can drown out disturbing noises and help you sleep better — but have you heard of pink noise and brown noise? Growing research shows that these lesser-known noises can also help calm you or improve the quality of your sleep. Here’s a look at different color noises and what they can do for you.
White Noise — White noise uses a mix of sound frequencies to create a static-like sound. It can be intense and high-pitched, like a fan, air conditioner, or a vacuum. Studies have shown it can help improve sleep, reduce crying in babies, improve work performance, and lower ADHD symptoms.
Pink Noise — Pink noise is a constant sound in the background. It filters out things that distract you, like people talking or cars going by, so they don’t interrupt your sleep. You may hear it called ambient noise. Like white noise, it may give you a better night’s sleep, but it uses deeper sounds and lower sound waves, so it may be more soothing.
Brown Noise — Brown noise produces a rumbling sound that’s deeper with a bass-like tone than pink or white noise. It’s similar to a steady heavy rainfall or a shower with good pressure. Some sleep apps use this sound instead of pink noise to give it a deeper, grainier effect. If you have tinnitus, brown noise is said to help lower the symptoms.
Color noises may help you nod off faster and enjoy a longer, deeper sleep, but they won't work well if you have poor sleep habits. To get the most out of color noises, make these habits part of your nightly routine:
- • Go to bed at the same time every night and wake up at the same time in the morning, even on weekends.
- • Working out during the day will help you fall asleep faster at night.
- • Create a sleep-friendly bedroom that’s quiet, dark, and at a comfortable temperature.
- • Avoid sleep interrupters like caffeine, alcohol, and big meals before you go to bed.
