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White Noise, Brown Noise, Pink Noise, Which Sleep Sounds Are Best For You?
Wellness

White Noise, Brown Noise, Pink Noise, Which Sleep Sounds Are Best For You?

It seems like the older we get, the harder it is to fall asleep and wake up feeling refreshed.

Most people have found support in drifting off through background soundscapes that provide the perfect soundtrack to their slumber. With silence being a playground for our minds to wander into the endlessness of the night, pressing play to the sound of rain, a quiet storm, or the soothing static of white noise can be just enough noise to settle us into a deep, calming sleep.


Incorporating calming sounds like raindrops, high frequency, or gentle melodies into your sleep routine can guide you into a state of relaxation that can give scrolling on your phone a run for its money. By listening to these sounds before sleep, you can unwind from the stresses of the day and create a peaceful environment that’ll prep your mind and body for the best night’s rest.

But with so many sounds out there to choose from, which one is right for you? Each sound serves a different purpose but will land you into the slumber of your dreams, so to help you get there, we’ve put together a list of the best sleep sounds to lull you to sleep.

White Noise: 

White noise is a soundscape you might be most familiar with. The sound contains all frequencies within the range of human hearing in equal amounts. It is often described as a "humming" sound that has a consistent and uniform quality — creating a steady and continuous sound that effectively masks other sounds in the environment. It’s pretty similar to what babies hear in the womb, which adds to its soothing and relaxing sound frequency.

Pink Noise: 

Pink noise similarities to white noise, however, white noise has equal energy across all frequencies within the range of human hearing, while pink noise has equal energy per octave. Meaning it comes across with more “deep" or "full" sound that listeners may find soothing. Perfect for reaching deeper levels of sleep and memory consolidation.

Water Sounds: 

When it comes to relaxation, what’s more soothing than the sounds of water? The beauty in listening to water sounds to fall asleep is that you have so many types of environments and bodies of water to choose from. Maybe you enjoy the sounds of ocean waves beating against the shore or streams of water slowing down a river bank. These soothing sounds mimic the gentle and rhythmic sounds of your favorite outside environments for a calming and peaceful auditory experience, perfect for reaching your desired depth of rest.

Brown Noise: 

With brown noise, you may find it to be helpful if you find yourself wound up right before bed. This type of sound has a greater intensity of lower frequencies compared to higher frequencies, resulting in a rumbling or thunder-like sound. These lower frequencies in brown noise tend to dominate, creating a deep and resonant sound that some people find comforting and relaxing. And is great for sound masking, relaxation, and improved focus.

Green Noise: 

While this type of sound may be unfamiliar to you, it just might become your new go-to for sleep. Green noise is an alternative to white noise that focuses its intensity within a frequency range of approximately 500 Hz while maintaining equal energy per octave. This creates a “humming” sound that’s gentler on the ears, similar to the sound of riding on an airplane; promoting relaxation and a state of calm.

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Featured image by Adene Sanchez/Getty Images

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