White noise is known to be used as a tool to improve sleep. Whether this tool helps one fall asleep faster or enter a deeper sleep, the effects range from person to person and study to study. In addition, there are other “colors” of white noise, including the common colors of pink and brown.
White noise is a steady sound containing all audible frequencies with equal intensities. The difference between white noise and pink or brown noise is that white noise has all equal intensities, while pink noise brings out lower frequencies. Brown noise uses even lower frequencies than pink or white noise.
For many, white noise primarily acts as a tool to obscure surrounding noise in order to fall asleep faster. In addition, by creating a consistent auditory static, white noise can reduce the likelihood of sleep interruptions and allow for more continuous sleep cycles.
Although white noise has positive effects on sleep, it is possible that it can start to affect your hearing if played too loudly or close by. White noise should be played at an indoor volume and preferably as distanced as possible from where you will be sleeping. Another option is to set a timer so that white noise is only playing as you are falling asleep, and not long after that. Volume moderation is important.
Pink noise is often compared as a smoother and more balanced sound than white noise. Studies have shown that pink noise promotes slow wave sleep, which is the most restorative stage of non-rapid eye movement sleep, also known as non-REM. This stage of sleep is associated with mental restoration, tissue repair, and immune system strengthening.
Brown noise, which is an even lower frequency, has been less studied than pink or white noise, but has been observed to mask sound more effectively than either color of noise. Evidence also suggests that brown noise can reduce stress and promote relaxation.
Overall, the choice between white, pink or brown noise comes down to personal preference. Pink and brown noise are great alternatives to white noise, which can often be sensitive with its higher pitch, but also works great for some who prefer a more neutral tone. If you struggle with sleep, experimenting with different types of white noise is worth a try.