Noise Colors: Which One Is Best for Sleep?

“White noise helps me sleep.” You’ve likely heard someone say this, but did you know that white noise is just one of many “noise colors” — each with its own unique frequency and impact on your brain? From pink noise to brown noise, each sound color can influence your sleep differently. But which one is best?

In this article, we’ll explore the different colors of noise, how they affect your sleep, and which one might be best for your personal rest and relaxation needs. Whether you’re a light sleeper, struggling with insomnia, or just curious about optimizing your sleep routine, understanding noise colors could be your key to better shut-eye.

Tired of tossing and turning all night? You’re not alone—and the solution might be as simple as finding the right color of noise.

If you wake up at the slightest sound—like a creaking floorboard or a distant car horn—you’re in good company. According to a 2022 Gallup and Casper survey, 1 in 3 U.S. adults rated their previous night’s sleep as fair or poor. That’s nearly 85 million people struggling to get proper rest.

With sleep issues on the rise, noise apps and sound machines have surged in popularity, promising relief not only for insomnia, but also for conditions like tinnitus and ADHD. But are these ambient sounds—white, pink, or brown noise—actually effective?

In this article, we’ll break down the science behind noise colors, how they work, and which one might be best for your sleep needs.

Choosing the Best Noise Color for Sleep

Noise colors—like white, pink, and brown noise—are types of ambient sound frequencies used to mask background noise and promote better sleep quality. Each noise color has a distinct sound profile and effect on the brain. This article explains the science behind these noise colors, how they impact sleep, and offers guidance to help you choose the best one for your needs.

What Are Noise Colors?

Noise colors are classified by the frequency and intensity of sound waves they contain. Just like light has a spectrum of colors, noise has a spectrum too—each “color” represents a different balance of frequencies.

The most common types include:

• White Noise
• Pink Noise
• Brown Noise (or Red Noise)
• Blue Noise
• Violet Noise
• Gray Noise

While some of these are rarely used for sleep, white, pink, and brown noise are most often associated with rest and relaxation.

White Noise: Balanced Frequencies Across the Spectrum

White noise contains all frequencies at equal intensity, creating a steady, static-like sound—similar to a whirring fan or a TV tuned to an unused channel.

Benefits of White Noise:

• Blocks sudden sounds (snoring, traffic, barking)
• Helps babies and light sleepers fall asleep faster
• Improves focus during work and study hours

Did You Know?
A 2021 study in Sleep Medicine Reviews found that white noise helped people fall asleep 38% faster on average.

Best For:

• People living in noisy environments
• Infants and toddlers
• Light sleepers who wake easily

Pink Noise: Softer, More Natural Sounding

Pink noise emphasizes lower frequencies while still including higher ones, creating a deeper, softer sound—like steady rainfall or rustling leaves.

Benefits of Pink Noise:

• Enhances deep sleep stages (important for memory and healing)
• Reduces brain wave complexity, helping the brain settle
• Mimics natural environments, making it feel more calming

In a 2017 study, published in Frontiers in Human Neuroscience, pink noise was shown to increase deep sleep and improve memory recall the next day.

Best For:

• People who struggle with staying asleep
• Adults seeking deeper, more restorative sleep
• Nature lovers looking for natural, soothing sounds

Brown Noise: Deep, Rumbling Frequencies

Brown noise, also known as red noise, has even more emphasis on lower frequencies than pink noise. It sounds like a strong waterfall, distant thunder, or the rumble of a plane.

Benefits of Brown Noise:

• Extremely calming, especially for anxiety or stress
• Better at masking low-frequency sounds like footsteps or muffled voices
• Promotes relaxation and mental grounding

Some users report that brown noise helps quiet racing thoughts—making it useful not just for sleep, but also for ADHD, meditation, or deep relaxation.

Best For:

• Adults with anxiety or overthinking at bedtime
• People who dislike high-pitched sounds
• Those sensitive to environmental disruptions

Other Noise Colors (And Why They’re Less Common for Sleep)

While blue, violet, and gray noise exist, they are less suited for sleep:

• Blue Noise: Higher frequencies, more hissy—often irritating.
• Violet Noise: Very high frequency, rarely used outside of tinnitus therapy.
• Gray Noise: Customized to human hearing, but not widely adopted for sleep therapy.

How to Choose the Right Noise Color for Sleep

Choosing the best noise color depends on your individual preferences and challenges:

Sleep Need	Best Noise Color
Drowning out loud noise	White Noise
Promoting deep, restorative sleep	Pink Noise
Calming anxiety or racing thoughts	Brown Noise
Sensitivity to high frequencies	Brown Noise
Infants or very light sleepers	White Noise

Tips for Using Noise Colors Effectively:

• Use a sound machine, white noise app, or YouTube/Spotify for playback.
• Keep the volume low—loud noise can disrupt sleep.
• Set a timer if you don’t want it playing all night.
• Try different noise colors for a few nights to find what works best.

FAQs

1. What is the best noise color for deep sleep?
Pink noise is best for enhancing deep sleep and memory retention.

2. Is brown noise better than white noise for anxiety?
Yes, brown noise’s lower frequencies are generally more calming and less harsh than white noise.

3. Can babies sleep with noise colors?
Yes, white noise is often used to soothe babies and help them sleep, mimicking the womb environment.

4. Is it safe to sleep with noise all night?
Yes, as long as the volume is moderate and not too loud, sleeping with ambient noise is safe.

5. How do I know which noise color I prefer?
Try listening to samples of white, pink, and brown noise and observe how you feel. Experiment over a few nights.

6. Are there devices that play different noise colors?
Yes, many sleep sound machines, phone apps, and smart home devices offer various noise color settings.

Conclusion

There’s no one-size-fits-all answer—but understanding the differences between white, pink, and brown noise gives you a strong foundation to improve your sleep quality. Whether you’re trying to drown out distractions, calm your mind, or deepen your rest, there’s a noise color that can help.

Start by exploring each type and pay attention to how your body responds. Over time, the right sound could be the key to waking up refreshed and finally enjoying the restorative sleep you’ve been missing.