Guides · Updated
White, pink or brown noise for sleep? And how to build a sleep mix
White, pink and brown noise are steady sounds that differ in how much bass they carry: white noise is bright and hissy, pink noise is softer like steady rain, and brown noise is a deep rumble like distant surf. All three work the same way for sleep: a constant background sound makes sudden noises, like traffic or a door, less likely to wake you. Which one is best is mostly personal preference.
The colours of noise
| White noise | Equal energy across all frequencies. Sounds like a hiss or an untuned radio. The best at masking high-pitched sounds, but some people find it harsh. |
|---|---|
| Pink noise | Energy falls as the pitch rises, so it sounds softer and fuller, close to steady rain or wind in trees. A common first choice. |
| Brown noise | Falls off even more steeply, leaving a deep, low rumble like a waterfall or heavy surf. Popular with people who find white noise too bright. |
Rain, ocean and fan sounds are natural versions of the same idea. Steady rain is close to pink noise; a strong waterfall is close to brown. Many people find a natural sound easier to fall asleep to than a pure noise.
Does it actually help?
The research is mixed and mostly small. Steady background sound seems most useful for people who sleep in noisy places, because it masks sudden changes in sound rather than making sleep deeper by itself. If you sleep well in a quiet room, you may notice little difference. Treat it as something to try for yourself, and talk to a doctor if poor sleep goes on for weeks.
Keep the volume low
- Set it just loud enough to blur outside noise, not to drown it out. If you have to raise your voice to talk over it, it is too loud.
- Put the phone or speaker across the room rather than next to your head.
- For babies: a 2014 study in the journal Pediatrics found that infant sleep machines at full volume, close to the cot, could exceed the noise limits recommended for hospital nurseries. Keep the volume low and the device well away from the cot.
- Use a sleep timer so the sound fades out after you fall asleep, if you do not want it on all night.
How to build your own sleep mix
A mix layers a few sounds at different volumes. A simple recipe that works for most people:
- A steady base. Pink or brown noise, a fan, or heavy rain, at a low level. This does the masking.
- A texture on top. Light rain on a window, waves or wind in the trees, a little quieter than the base, so the mix sounds natural rather than flat.
- Something occasional, if you like it. Distant thunder, a crackling fire or birdsong, kept low. Skip this layer if sudden sounds bother you.
- Set a timer of 30 to 60 minutes, or leave it on all night if noise wakes you later.
Three layers is usually enough; more tends to sound busy. Try a mix for a few nights before changing it.
Try it
Sleep sounds: White noise is our free Android app for exactly this: white, pink and brown noise, rain, ocean, forest and many more sounds, which you can layer into your own mixes with a sleep timer and an alarm. It works offline.
You can also listen to mixes made by the app’s users, in your browser, in our community mix library.
Frequently asked questions
Sleep sounds: White noise
Build your own sleep mix. Free on Google Play.
