The difference between white, brown and pink noise for sleep

White and grey sound machine next to a bed

For many troubled sleepers, white noise is usually recommended to help block out disruption and promote better sleep. White noise comprises low-, medium- and high-frequency sounds played together at the same intensity level. It produces a soothing hum that many find relaxing to fall asleep to. 

Although white noise is often recommended for sleep troubles, it's not the only noise that can help. Other sonic hues, like pink and brown noise, may also improve your night’s sleep. 

White noise 

White noise includes all audible frequencies played together at the same intensity level. Energy is equally distributed across these frequencies, unlike the energy in pink noise. The equal distribution works to block out those sudden changes that can disrupt sensitive sleepers, or people trying to fall asleep.

White noise examples include:

  • a whirring fan

  • radio or television static

  • a hissing radiator

  • a humming air conditioner

Pink noise

Pink noise is a constant sound in the background and filters out noises that may distract your brain. Similar to white noise, it’s a steady background hum that provides you with a better night’s rest. However, it comprises deeper sounds and lower sound waves which may be more gentle and soothing than white noise. 

Pink noise examples include: 

  • Heartbeats 

  • Steady rain 

  • Wind blowing through trees 

  • Rustling leaves 

  • Ocean waves hitting the beach 

Brown noise 

Brown noise,  also known as red noise, lowers the frequency even more and is deeper than pink and white noise. Although brown noise is deeper than other sonic hues, it may sound similar to the human ear. The deepness of brown noise can induce sleep and relaxation, promoting a better night's rest. 

Brown noise examples include:

  • low roaring

  • strong waterfalls

  • thunder

Where to get white, pink, brown noise 

You have the following options for adding white, pink or brown noise to your sleep routine: 

  • Download a white, pink or brown noise app from your smartphone and play from your phone as you go to sleep at night 

  • Purchase a sound machine that specifically uses white, pink or brown noise 

  • Find a white, pink, or brown noise clip on YouTube and play it from your phone, laptop or computer as you sleep

Other tips for falling asleep quicker 

  • Practice good sleep hygiene.

  • Avoid stimulants like nicotine, caffeine or alcohol before bed. Nicotine and caffeine may keep you awake for hours, whereas alcohol may disrupt your circadian rhythm and reduce quality sleep.

  • Have an exercise routine. Physical activity during the day may help you feel more tired and sleep better at night. However, avoid any strenuous activities at least a few hours before bed. Exercising too soon before bed could keep your mind and body awake, making it difficult to fall asleep. 

  • Limit the frequency and duration of naps throughout the day. Napping can no doubt disrupt your sleep schedule. If you need to nap, limit yourself to 30 minutes or less.

  • Avoid large or heavy meals a few hours before sleeping. Being too full and bloated could impact your quality of sleep and make it harder to fall asleep. Instead, if you are feeling hungry, have a light and nutrient-dense snack. 

  • Enjoy relaxing activities 30 to 60 minutes before bedtime to prepare your brain for sleep. Try activities like listening to soothing music, reading a book, meditating, or stretching. 

Key takeaway 

Although white noise is more frequently talked about than pink and brown noise, they are all equally as effective in promoting better sleep for insomnia sufferers. However, the noise you choose really depends on personal preference and whichever works best for you. It is easy to get access to white, pink and brown noise,  making it a convenient at-home treatment for troubled sleepers.


IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.

Adam Shakespeare