White noise or pink noise: How they could help you sleep
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From white noise machines to pink noise playlists and brown noise TikToks, sounds for sleep could be particularly useful right now as we deal with shorter days.
Why it matters: Scientists say these hums can mask environmental distractions and even sync brain activity tied to relaxation — though not all "colors" work the same way for everyone.
Here's how the sounds differ:
- White noise can sound like constant static. It's all the sound frequencies people can hear, all together.
- Pink noise can sound like a steady waterfall. It's like white noise, except with more prominent lower frequencies.
- Brown noise can sound like ocean waves crashing. It's deeper than both pink and white noise.
State of play: Research shows that white noise could improve sleep quality, particularly for hospital patients, infants and children, and people with insomnia, says UCLA professor of medicine Jennifer Martin, a spokesperson for the American Academy of Sleep Medicine. It could also help with focus.
- It's possible pink noise reduces brain wave activity and leads to deeper sleep, too. We don't have much data on brown noise.
TV sounds don't have the same effect.
- "The biggest misconception, by far, is that people sleep better with their TV on," Martin says. "Once you fall asleep, the variation in sound becomes problematic."
Yes, but: There are some white noise studies that haven't found a major positive impact on sleep, and caution against playing sounds too loudly.
- And if you have tinnitus, white noise "can actually make it worse," Martin says.
The big picture: What people find relaxing can be individualized.
- For example, if you have cozy memories of storms, then the sound of rainfall might be soothing. For other people, not so much.
