White, Pink, or Brown Noise: Which One Helps You Sleep Better?

A peaceful night’s sleep isn’t always easy to come by. Our minds stay busy long after the day ends, outside noises create unwanted disruptions, and sometimes, we simply can’t switch off. But what if sound itself could be the answer?

For many, sound plays a key role in winding down at night. Some people find comfort in listening to podcasts, audiobooks, music, or even the hum of a TV in the background, using familiar voices or steady sounds to relax their minds before bed. Others turn to dedicated sleep sound therapy, which has become increasingly popular, with millions of people using sleep noise machines, sleep apps, and playlists to enhance their sleep.

Here’s how sleep noise influences sleep, the science behind white, pink, and brown noise, and how pairing the right sleep noise with Sip2Sleep® can help us create the ultimate bedtime routine.

Why Sleep Noises Are Gaining Popularity

Modern life has made getting quality sleep harder than ever. Between increased stress, blue light exposure, busy schedules, adulting, and background noise pollution, it’s no surprise that millions of people struggle to fall and stay asleep.

Research suggests that consistent sleep disturbances lead to:

• Higher stress and anxiety levels due to an overactive nervous system.

• Memory and concentration issues are caused by insufficient deep sleep.

• Weakened immune system from chronic sleep deprivation.

As a result, many of us turn to natural solutions rather than relying on sleep medication. Sleep noises offer an easy, non-invasive way to support sleep by creating a steady, soothing sound that helps us unwind.

READ MORE: Music Can Help with Depression-Induced Insomnia

What Are Sleep Noises?

Sleep noises refer to steady, consistent sounds that help mask disruptive background noise, promoting relaxation and deeper sleep. These sounds work by creating a calming auditory environment, reducing sudden disturbances that might otherwise wake you up.

In technical terms, sleep noises are categorized based on their power spectrum, which describes the strength and frequency distribution of sound waves. Some noises, like white noise, contain all frequencies at equal intensity, while others, like pink or brown noise, emphasize lower frequencies to create a softer, more soothing effect.

They can be naturally occurring, like rainfall or ocean waves, or digitally generated, such as white, pink, and brown noise. Each type of sleep noise has a unique frequency balance, which affects how our brain perceives and responds to sound while sleeping.

But not all sleep noises are the same—which is why understanding white, pink, and brown noise is key to finding the best match for your sleep needs.

How Sound Affects Sleep: The Science Behind It

Even while we sleep, our brain remains highly active, constantly processing sounds. Sudden noises—a loud car horn, a creaking floorboard, or a door slamming—can trigger micro-awakenings that disrupt deep sleep.

That’s where sleep noise therapy is useful. These continuous sounds work by masking sudden noises, providing a stable environment that encourages relaxation and longer sleep cycles.

Scientific Research on Sleep Noises

• Research from 2017 in Frontiers in Human Neuroscience found that pink noise enhances deep sleep and improves memory retention.

• A 2021 study in Sleep Medicine Reviews showed that white noise helps people fall asleep faster and minimizes nighttime awakenings.

• Findings from 2018 in Frontiers in Psychology suggest that brown noise may aid the transition into REM sleep, particularly in individuals with mild cognitive impairments (MCI).

Pairing sleep noises with other sleep-supporting habits, such as drinking herbal tea, dimming the lights, or using a natural sleep aid like Sip2Sleep®, may further help our bodies and minds wind down before bed. A few full droppers of Sip2Sleep® taken under your tongue, combined with the gentle hum of pink or brown noise, can create a bedtime routine that encourages deeper, more restful sleep.

READ MORE: 5 Tips for Using Sip2Sleep® Before Bed

White Noise: The Best for Blocking Out Disruptions

White noise is like a gentle wall of sound or generally described as a hissing sound, balancing all audible frequencies at equal intensity. You can think of the hum of an air conditioner, the steady whir of a fan, or soft radio static—a consistent background that blends seamlessly into the environment.

Why It Works

White noise is a great choice for masking external sounds, making it a favorite among light sleepers, city dwellers, and parents of newborns. By covering up sudden changes in noise, it helps prevent unwanted wake-ups throughout the night.

How It Affects the Brain

White noise provides consistent auditory input, preventing the brain from becoming too alert due to sudden environmental changes. Studies suggest it may also help improve concentration and relaxation by reducing sensory distractions.

Best For:

✔ Blocking out distractions (traffic, snoring, noisy neighbors)
✔ People who wake up easily from sudden sounds
✔ Parents soothing a restless baby

What It Sounds Like:

• Fan whirring

• Soft static

• Airplane cabin noise

Potential Downsides:

• Some people find it too harsh, especially at high volumes.

Pink Noise: The Gentle, Sleep-Boosting Sound

Pink noise is softer and more soothing than white noise, with lower frequencies that make it feel natural and calming. Imagine steady rainfall, ocean waves rolling onto the shore, or the whisper of wind through trees—gently rhythmic and deeply relaxing.

Why It Works

Pink noise is linked to enhanced deep sleep, the stage where our body repairs itself and strengthens memory retention. Research suggests it helps regulate brain wave activity, allowing us to spend more time in restorative sleep cycles.

How It Affects the Brain

Pink noise mimics the natural rhythms of our brain waves, making it one of the most effective sleep sounds for cognitive benefits. Studies suggest that it supports memory consolidation and long-term brain health.

Best For:

✔ People looking for deeper, more restful sleep
✔ Those who enjoy nature sounds
✔ Anyone who wakes up feeling unrested

What It Sounds Like:

• Soft rain falling

• Waves crashing gently

• A breeze rustling through leaves

Potential Downsides:

• Doesn’t block out loud, jarring noises as effectively as white noise.

Brown Noise: The Deep, Grounding Hum

Brown noise (sometimes called red noise) takes sound therapy a step further, focusing on low, deep frequencies that feel rich and grounding. It’s the rumble of distant thunder, the powerful rush of a waterfall, or the deep hum of strong winds, a sound that wraps around you like a weighted blanket.

Why It Works

Brown noise is deeply soothing to the nervous system, helping quiet a racing mind and relieve stress. Some find it even more effective than white or pink noise for relaxation, focus, and anxiety relief.

How It Affects the Brain

Brown noise creates a deep sense of calm, reducing overstimulation. It has been linked to lower heart rates and reduced stress levels, making it ideal for those with anxiety or trouble unwinding at night.

Best For:

✔ People who find higher-pitched sounds distracting.
✔ Those who want a deeper, richer sleep noise.
✔ Anyone looking to calm their mind before bed.

What It Sounds Like:

• Rolling thunder

• Heavy rainstorms

• A distant waterfall

Potential Downsides:

• Can feel too deep or intense for those sensitive to low-frequency sounds.

Other Sleep Noises You Should Know

While white, pink, and brown noise are the most well-known, other types of soundscapes, black noise and green noise, are also gaining attention for their unique effects on sleep and relaxation.

Let’s take a look at these lesser-known sleep sounds and how they compare to the others.

Black Noise: The Sound of Silence

Black noise isn’t actually a type of noise—it’s the complete absence of sound. It’s what we experience in sensory deprivation environments, where external sounds are completely removed.

For some people, total silence is the best sleep aid, allowing the brain to fully relax without any distractions. However, others may find it unsettling, as the absence of background noise can make even the smallest sounds—like breathing or a creaking floor—feel amplified.

Why It Works

Black noise is ideal for those who prefer a silent sleep environment. It can be useful for reducing auditory overstimulation, especially for people who find even soft noises distracting.

Best For:

✔ Deep sleepers who don’t need background noise.
✔ People who are sensitive to sound and prefer total silence.
✔ Anyone using soundproofing or earplugs to block out disturbances.

What It Sounds Like:

• Complete silence (or near silence).

• May include occasional deep-frequency hums in certain soundproof rooms.

Potential Downsides:

• Can feel unnerving or unsettling for people used to background noise.

• Any sudden noise (like a distant door slamming) can feel extra loud without ambient sound masking.

Green Noise: Nature’s Gentle Hush

Green noise sits in the mid-frequency range, making it softer than white noise but more present than pink noise. It resembles soothing natural sounds, often linked to forest environments, waterfalls, or river streams.

This type of noise is becoming increasingly popular among nature lovers, as it mimics the calming effects of being outdoors. Green noise is often used in meditation, relaxation, and stress relief therapies.

Why It Works

Green noise is ideal for creating a peaceful atmosphere that helps the brain unwind. It can be particularly beneficial for people who associate nature sounds with relaxation, making it a great option for both sleep and daytime focus.

Best For:

✔ Nature lovers who find forest sounds relaxing.
✔ People who want a gentle background noise without harsh frequencies.
✔ Those who struggle with stress and anxiety before bed.

What It Sounds Like:

• Gentle river streams flowing.

• Waterfalls in the distance.

• Forest ambiance with soft rustling leaves.

Potential Downsides:

• Not as effective at masking sudden external noises as white or brown noise.

• May not provide enough auditory consistency for light sleepers.

How These Compare to Other Sleep Noises

Here’s a quick breakdown of how black and green noise compares to the other types of sleep noises:

Some research also suggests that white and brown noise may benefit individuals with ADHD by improving focus, reducing sensory distractions, and promoting relaxation. While sleep noise is primarily used to help you fall asleep, its ability to create a consistent, non-distracting background can also aid concentration during the day.

Pairing Sleep Noise with the Right Bedtime Routine

A consistent nighttime routine sets the stage for better, deeper sleep. Combining soothing sleep noises with small, sleep hygiene habits can help our bodies recognize that it’s time to wind down.

• Dim the lights and limit screens 30–60 minutes before bed.

• Play your preferred sleep noise at a low, steady volume.

• Take 1 to 3 full droppers of Sip2Sleep® under your tongue for a natural way to relax before sleep.

• Try deep breathing or stretching to calm the body before lying down.

Small adjustments like these make a big difference, helping sleep feel more natural, restful, and restorative.

READ MORE: Can't Sleep? Discover Why Sip2Sleep® Works Better Than Melatonin

Which Sleep Noise Is Right for You?

Sleep noises are a simple yet powerful way to improve sleep quality. Whether it’s the crisp hum of white noise, the rhythmic flow of pink noise, the deep warmth of brown noise, or the calming embrace of green noise, each offers its own unique way to support relaxation and better sleep.

For those who prefer total silence, black noise provides an alternative, though it’s not for everyone.

And, the best way to find your perfect sleep noise is to experiment, try different sounds using a sleep app, a noise machine, or even free tracks on YouTube or Spotify.

References

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2. Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: A systematic review. Sleep Med Rev. 2021 Feb;55:101385. doi: 10.1016/j.smrv.2020.101385. Epub 2020 Sep 9. PMID: 33007706.

3. Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults” by Nelly A. Papalambros, Giovanni Santostasi, Roneil G. Malkani, Rosemary Braun, Sandra Weintraub, Ken A. Paller and Phyllis C. Zee in Frontiers in Human Neuroscience. Published online March 8 2017 doi:10.3389/fnhum.2017.00109

4. Ebben MR, Yan P, Krieger AC. The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Med. 2021 Jul;83:256-259. doi: 10.1016/j.sleep.2021.03.031. Epub 2021 Apr 6. PMID: 34049045.

5. The Color of Noise and Weak Stationarity at the NREM to REM Sleep Transition in Mild Cognitive Impaired Subjects. JOURNAL=Frontiers in Psychology VOLUME=9, YEAR=2018 https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2018.01205. DOI=10.3389/fpsyg.2018.01205

6. Lin HY. The Effects of White Noise on Attentional Performance and On-Task Behaviors in Preschoolers with ADHD. Int J Environ Res Public Health. 2022 Nov 21;19(22):15391. doi: 10.3390/ijerph192215391. PMID: 36430109; PMCID: PMC9692615.