Here are the best types of sounds for falling asleep (and staying asleep!), according to doctors.
POV: It’s 2:00 a.m. and you can’t fall asleep. You’ve tried everything from cognitive shuffling to counting sheep, but your brain won’t shut off. Your friend swears that white noise helps her sleep, so you go to Spotify… and find options for white, brown, and pink noise. But which color will actually help you stop tossing and turning?
According to a 2020 study from the Centers of Disease Control and Prevention (CDC), over 14 percent of adults have trouble falling asleep most days, and about 30 percent of adults experience symptoms of insomnia. Stress, health issues, and even uncomfortable sleeping environments (think a stuffy room, a lumpy mattress, or city noise) can all contribute to this nighttime struggle.
Sleep sounds are rhythmic, soothing sounds designed to help you fall asleep. “When sleep sounds help, it’s usually because they mask additional noises—like a door slamming, a car horn, or a siren—that might wake a sleeping adult or child,” says Mary Halsey Maddox.
While white noise has been found to improve sleep quality in some populations, including intensive care patients, brown noise and pink noise are increasing in popularity on TikTok as users tout these sounds as calming, relaxing, and stimulating to sleep.
READ MORE: Ultimate sleep hack or TikTok fad? The color of the sound explained
Below, sleep experts look at the different types of sounds that can help you fall asleep and which type of sound is best for falling asleep (and staying asleep!).
Meet the experts: Mary Halsey Maddox, MD, is a sleep specialist and founder of the private practice Sleep Dreams. Chris Winter, MD, is a neurologist, sleep physician and Tylenol sleep expert. Raj Dasgupta, MD, is a physician, sleep expert and chief medical advisor for Sleepopolis.
There are many types of noise that help you fall asleep
The big three sleep sounds are white noise, brown noise, and pink noise, but there are many other types of noise, including purple noise, gray noise, and even black noise (also known as good old silence), to name a few.
A simple crash course: Each sound color has its own range of sound wavelengths, says Chris Winter. “If you think about an equalizer connected to a static-tuned stereo, the different tones appear as you increase some wavelengths and decrease others.”
Because of their calming properties, sounds like white noise, pink noise, and brown noise can help relax your mind and body while drowning out distracting, unwanted noises. Additionally, playing these sounds regularly at night can signal your body that it’s time to relax, helping you establish healthy sleep hygiene over time.
White noise
Do you live near a noisy highway or can’t stand the sound of your partner snoring? White noise could be your salvation. That’s because this sound plays all sound frequencies equally, producing a consistent “whoosh” or “shh” sound that helps mask distracting noises, says Raj Dasgupta.
The downside? Some find white noise a bit too loud and harsh, comparing it to static on a television, says Dr. Maddox. White noise can also mimic sounds like a humming refrigerator or air conditioner, a hissing radiator, or even a whirring fan. (Don’t have a white noise machine yet? Turning on your ceiling fan might be just the thing.)
Brown noise
Compared to white noise, brown noise has a deeper, almost rumbling tone with no higher frequencies. It can sound like distant thunder or even the crashing waves of the ocean, says Dr. Dasgupta, which many people find calming and grounding.
While there is little scientific evidence supporting the sleep benefits of brown noise, some TikTok users with ADHD claim that brown noise helps them focus and calm their minds. One TikTok user, @emilieleyes.hypnosis, even describes brown noise as feeling like “a weighted blanket for [her] Brain.” Say less!
READ MORE: How to choose the best bed for better sleep, according to experts
Pink noise
Pink noise has a lower frequency than white noise and is therefore gentler than other types – a happy medium between white noise and complete silence. The sharpness is less in the high tones, says Dr. Dasgupta to make it sound like rain or wind – perfect for people who want quieter background sound to help them sleep. According to a 2017 study by Frontiers in Human Neuroscience, pink noise has even been linked to improved memory and sleep quality, particularly in older adults.
Some sleepers prefer brown and pink noise to white noise because they sound gentler and more natural. “Both brown and pink noise reflect natural sounds—like ocean waves or rustling trees—that can be more calming in the long run and make it easier to fall asleep,” says Dr. Dasgupta.
Purple noise
Unlike brown noise, purple noise emphasizes higher frequencies, says Dr. Winter, which makes it not ideal for sleeping. Interestingly, it is sometimes used to treat tinnitus (the more you know!).
Gray noise
Commonly used in yoga and meditation, gray noise emphasizes both high and low frequencies. Unlike white noise, gray noise contains all frequencies with equal loudness, while white noise contains all frequencies with equal energy, resulting in a different listening experience.
READ MORE: Sleepmaxxing is TikTok’s latest obsession – but do these sleep hacks really work?
So which type is best for falling asleep (and staying asleep!)?
Unfortunately, there is no universal answer. Finding the right sleep sound is a bit like finding the right pajamas, says Dr. Winter. And while research on the sleep benefits of different types of noise is limited, it’s definitely increasing. The takeaway? “There are currently no actual evidence-based studies that suggest one sleep sound is better than the other,” says Dr. Maddox.
If you want to fall asleep quickly
However, in the past, white noise was the sleeper’s go-to method for falling asleep quickly. “White noise is generally ideal for blocking out disturbing background noises and making it easier to fall asleep quickly,” says Dr. Dasgupta. And there’s a good reason why white noise is so popular for catching Zs. In fact, a 2021 study published in Sleep Medicine of people living in high noise environments found that white noise helps reduce the effects of environmental noise on sleep and improves overall sleep quality.
If you want to try white noise, Dr. Maddox to keep it at a low decibel level and not listen to it all day long, as playing white noise at high decibel lengths can cause long-term hearing problems.
If you want to improve slow wave sleep
Pink noise is another popular choice for sleepers and has even been shown to promote slow-wave sleep, which is an important stage for feeling rested and refreshed. According to a 2012 study in the Journal of Theoretical Biology, some people sleep better with steady pink noise than with silence because it helps calm brain activity and promote more stable sleep. According to a 2022 review in the Journal of Clinical Sleep Medicine, pink noise may be a helpful intervention for improving sleep outcomes. However, Dr. Dasgupta points out that researchers need more research to support these findings.
Ultimately, it’s all about finding the sleep sound that sounds like music to your ears, says Dr. Maddox: “Each sound evokes different feelings in people, and at the moment we don’t have enough evidence to show that one is better than the other. I always tell patients to choose the sound that is most calming for them!”
READ MORE: The 32 Best Sleep Products That’ll Take You to La-La Land, STAT
Best white noise machines for sleep
Yogasleep Rohm Portable White Noise Sound Machine
Dr. Winter personally likes and uses the Yogasleep Rohm to drown out traffic noise, barking dogs, loud hotel guests, a snoring SO – whatever. This small and easily portable sound machine offers three sound options so you can find the right solution for you: bright white noise, deep white noise and gentle surfing.
Sleep Sound White Noise Machine and Night Light
This one is for the whole family! Choose between soothing nature sounds like ocean waves, rain or a crackling campfire – or one of seven fan and white noise settings. With an integrated night light and timer, it is designed so that everyone can fall asleep peacefully and easily.
This article by Zoë Hecht was originally published on Women’s Health US.
