You may have had difficulty falling or staying asleep because of noise. You may have tried different things to improve your sleep, such as a sleep machine or fan. In fact, some swear by their sleep machines and fans to help them sleep more soundly. On the other hand, others think any kind of noise while you sleep is bad. So, can you use noise to help you sleep better?
Key Takeaways
- Color noises like white, pink, and brown can help mask disruptive background sounds and potentially improve your sleep quality.
- Different noise colors have unique sound characteristics: white noise is balanced, pink noise is gentler, and brown noise has deeper bass frequencies.
- While a completely silent environment is ideal for sleeping, using noise machines with specific color noises can be a helpful alternative when silence isn’t possible.
The Color Of Noise
You may have heard about white noise, but several other types of color noise exist. Each color has its own frequency range. A frequency is the vibrations per second, which is measured in hertz (Hz). Normally, you don’t hear a sound and think that it sounds like white noise. Instead, you typically hear noises of different frequencies simultaneously that come from different colors of noise. Although there are many types of color noises, let’s focus on the ones mostly associated with aiding sleep.
White Noise
White noise is the most well-known color noise. It’s called white noise because all frequencies found in the different color noises are equal. The static-like and steady sounds can help drown out other noises. Some examples of white noise are:
- hum from an air conditioner
- gently running water
- hair dryer
- radio or television static
- whirling fan
Pink Noise
Pink noise is similar to white noise with a bass rumble. It also has a steady background hum but uses deeper and flatter sounds. Therefore, it may be more soothing and gentler than white noise. As a result, you may hear more relaxing, lower-frequency sounds from this color noise. Some examples of pink noise are:
- heartbeats
- steady rain
- waves on a beach
- wind rustling through trees
Brown Noise
Brown noise, also known as red noise, is deeper, has more bass, and contains no high-frequency sounds. Rhythmic brown noise can lower your heart rate and calm your breathing, so you may fall asleep more easily. Also, it can help some people with concentration, including those with ADHD, and it may reduce the ringing noise from tinnitus. Some examples of brown noise are:
- crashing waves
- heavy rainfall
- rumbling thunder
- rushing waterfalls or rivers
Which Color Noise Is Best For Sleep?
One study found a link between pink noise and deep sleep, while another study concluded that white noise can mask other noises and help improve sleep. People are programmed to wake up from loud noises. Therefore, evidence suggests that white and pink noise can improve sleep when other sounds are present in the environment.
What about silence? Silence has been the focus of many studies. One study suggests that silence can benefit the brain, while another study concludes that noise can cause high blood pressure and elevate stress levels. A third study concluded that using earplugs and eye masks resulted in more REM sleep, an important sleep stage for your health and well-being.
Noise doesn’t have to be loud to be harmful or disruptive. In fact, other kinds of color noise are not very favorable to your ears. Unfortunately, you live in a noisy world that bombards you all day long (and possibly while you’re asleep) whether you’re aware of it or not. Although a completely silent environment for sleeping is preferable, it may not always be possible.
Conclusion
Ideally, a completely silent environment is best for sleep, but that may be difficult, depending on your situation. If you are frequently awakened by noise during sleep and naps, then white, pink, or brown noise can help mask other sounds, allowing you to sleep better. Although brown noise can be used as a sleep aid, some evidence suggests that it can also improve concentration. However, you may not like the sound of white, pink, or brown noise. Therefore, determining what works best for you can take some trial and error.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
