Learn how white, brown and pink noise differ and why they’re a game-changer for managing anxiety and improving sleep – 10 Minute Read.
Discovering Coloured Noise
Heard of white noise? Did you know there is brown noise too? There’s a lot of colourful noise: pink, grey, green, brown, black and more.
If you’re a parent, you’re likely aware that white noise machines are often used to lull babies. Well, these are not just for babies. These sounds can work for us just as well on different levels.
What do all these noises have in common? Well, they are at a certain noise level (or Hertz) that can resonate with you to focus, relax, and even sleep better.
I found myself exploring coloured noise in a bid to help my insomnia and high anxiety when it was time for bed. The bedroom hadn’t always been a place of solace for me, so sleep took a long time coming every night.
I experimented with different sounds and playlists. I needed to block out distractions and quiet the chaos in my head. When I stumbled upon brown noise, it instantly resonated with me.
Unlike white or pink noise, brown noise feels deeper, richer, and oddly comforting. Its gentle hum enveloped me like a warm blanket, soothing my nerves and helping me stay focused.
While I personally love brown noise for its impact on my anxiety and sleep, in this post, I’ll cover the most well-known coloured noises and their common uses. That way, you can experiment on what could work for you.
Like everything, what we listen to and how it resonates with us is very personal.
What Is Brown Noise?
Brown noise is a type of sound frequency characterised by lower tones that feel less harsh than white noise.
While white noise has an even distribution of frequencies (imagine static on a television), brown noise emphasises lower frequencies, producing a softer, more natural sound. It can sound like the deep rushing hum of being on a plane, the sounds of a roaring waterfall or the distant rumbling of thunder.
See, this is why I like thunderstorms!
Its similarity to natural sounds is why it feels so grounding. It doesn’t just mask distractions; it creates a cocoon of calm, making it ideal for focus and relaxation.
When to Use:
- Finding uninterrupted REM sleep
- Create a calming, relaxing environment
The science behind Brown Noise
Brown noise can have a soothing effect on your brain, particularly if you have hyperactive thoughts or trauma-related anxiety. The low-frequency tones work to quiet mental chatter, providing relief from overstimulation.
Research suggests that background noise like brown noise can create a “cocoon” effect, block distractions and enhance focus. For me, it’s been invaluable during writing sessions.
Brown noise can mask environmental disturbances, helping your mind to relax and encouraging deeper, more restorative rest.
Many individuals who have suffered trauma find brown noise particularly helpful. It makes it easier to stay present.
What is White Noise?
By far the most well-known coloured noise.
White noise is a sound that contains all audible frequencies distributed equally across the spectrum.
It’s like the static sound you hear on an untuned radio or TV, or even the noise emitted from a fan.
Unlike the other noises, White Noise has an equal intensity at all frequencies. It can sound sharp or “hissy” due to the higher-pitched frequencies being more noticeable to our ears.
When to Use:
-
- During study or work sessions to block distractions.
- At night, for individuals sensitive to environmental sounds.
The Science behind White Noise
White noise is the most studied for masking unwanted sounds and aiding certain cognitive conditions, such as insomnia and focus.
Years of studies have shown that using white noise as “sound masking” does minimise mid-sleep waking in adults throughout the night. Any level changes in the white noise, however, do tend to wake us up.
A 2021 systematic review concluded that white noise can improve sleep parameters in noisy settings.
Other studies have shown that a white-noise background improves memory and task accuracy in those who have suffered trauma or have ADHD. Therefore, helping people to focus.
Many, however, can find the constant “hiss” sound agitating, which is whythe use of other coloured sounds is worth investigating.
What is Green Noise?
Green noise is considered a subset of white noise, typically focused on frequencies found in natural environments. It often resembles nature sounds like rivers, brooks, rustling leaves or birdsong.
It has a soft, calming quality and a balance of mid-range frequencies, making it less sharp than white noise.
Green noise is associated with relaxation and nature-inspired calmness. Many people use it to promote a sense of connection with nature, helping with stress relief and mindfulness.
When to Use:
- For meditation or yoga.
- During moments of feeling overwhelmed, it provides a soothing and natural soundscape.
The science behind Green Noise
Green noise is often known as nature sounds or even emerald noise. It can incite stress reduction and lower tension in the body
Like all coloured noises, green noise can mask disruptive sounds. Green noises reflective of sounds of nature can make it easier to relax and minimise distractions.
Unlike other coloured noises that have a more “hissing” quality, green noise is nature-based and sounds natural. It’s a mid-frequency sound that can help lower cortisol levels and improve mood.
What is Black Noise?
Black noise is essentially the absence of sound or near-silence. It may include very low-frequency sounds or none.
Unlike other noise types, black noise is defined by its minimalism. It’s like a blank auditory canvas, often described as “silence with a presence.”
People who are highly sensitive to sound or dealing with sensory overload may prefer black noise. It helps in situations where complete quiet is needed for focus or sleep.
When to Use:
-
- In extremely quiet environments for sensory relief.
- During sleep, for individuals who are sensitive to even subtle noises.
The Science behind Black Noise
Black noise reminds us that sometimes the healthiest soundscape is simply…less sound.
A lot of studies on noise have been modelled on silence rather than black noise. Recent science-based studies show that two minutes of quiet can drop heart rate and blood pressure more than relaxing music. It’s also been shown that prolonged quiet is tied to neurogenesis (generating new neurons in the brain’s hippocampus, which is involved in learning and memory).
Rather than playing a “black noise” track, you can simply pursue silence or use noise-cancelling headphones, which output an anti-noise signal (also technically a form of black noise).
What is Pink Noise?
Pink noise is like white noise but has more power in lower frequencies, making it sound deeper and less sharp. Examples of pink noise include consistent rain or steady wind.
It balances high and low frequencies more evenly, creating a smoother and softer sound than white noise. It’s often described as a more natural, soothing alternative to white noise.
Studies suggest pink noise can enhance sleep quality by helping the brain relax and stay in deep sleep phases longer. It’s also used for focus and relaxation, especially for people who find white noise too harsh.
When to Use:
-
- As part of a bedtime routine for better sleep.
- During relaxation practices, like meditation or gentle yoga.
The Science behind Pink Noise
Pink noise shows promise for boosting deep-sleep brain rhythms when delivered in short, well-timed bursts. That’s not easy for you to manage when you’re trying to sleep.
There have been mixed results in studies of pink noise, which again shows that we all have individual needs and likes.
Northwestern University conducted a study in older adults where pink noise bursts were distributed every 50 minutes. The results showed a deeper sleep and close to triple memory recall in its test subjects. This was backed up by a similar study to those in their 20’s.
A 2023 study, however, found that prolonged nightly use of pink noise could impact sleep negatively.
Overall recommendation was to listen to pink noise for short or precisely timed bursts during the start of your sleep.
Comparison Chart
|
Noise Type |
Characteristics |
Best For |
|
White Noise |
Even distribution of all frequencies; static-like sound. |
Blocking distractions, masking external sounds. |
|
Pink Noise |
Softer, with emphasis on lower frequencies (e.g. wind). |
Sleep, relaxation, improving focus. |
|
Brown Noise |
Deep, rich tones; emphasis on very low frequencies (e.g., thunder). |
Calming the mind, reducing anxiety, and focus. |
|
Green Noise |
Focused on nature-like sounds (e.g., waterfalls, rivers). |
Relaxation, mindfulness, and grounding. |
|
Black Noise |
Absence of sound or very low-level frequencies. |
Sensory relief, extreme quiet environments. |
My personal Experience with Brown Noise
How I use Brown Noise
During Work: I play brown noise through my headphones during writing blocks to maintain focus and drown out distractions. The answer is “yes,” I am playing it right now.
At Night: It’s a staple in my bedtime routine, helping me fall asleep faster and stay asleep longer undisturbed.
In Overwhelming Moments: When I feel anxious or overstimulated, I use brown noise to create a calming environment and reset my nervous system.
If I plan to assist my mood with meditation or grounding techniques, I may use green noise instead.
Everyone’s experience with brown noise, or any other coloured noise, will vary. It’s a matter of experimenting with what works for you.
Tools for Accessing Coloured Noise
Apps and Platforms
Some popular apps and platforms include Calm, Noisli, and Spotify or YouTube playlists specifically for coloured noise. There is a series available in the Resilient Blueprint Resources.
Devices
Investigate white noise machines with adjustable sound settings that include the varied coloured noises.
Headphones or Speakers
High-quality headphones or speakers can make a huge difference in immersing yourself in the sound. Some headphones are built for sleep.
Tips for Getting the Most Out of Coloured Noise
- Start Small: Begin with short sessions and notice how it affects your mood or focus.
- Experiment: Try different volume levels and sound mixes to find your sweet spot.
- Combine with Other Techniques: Pair coloured noise with mindfulness or deep breathing for maximum effect.
Try It Out
Coloured Noise is an accessible, affordable tool for anyone seeking better focus, calm, or sleep.
It’s something you can be curious about through test and trial. As you grow, you might find your taste in coloured sound will change.
I’ve noticed that as the chatter has lessened in my head, I enjoy more black noise than I used to.
Why not test it during your next meditation or bedtime routine? You might just be surprised at the difference it makes.
FAQs
Q: What is coloured noise?
Coloured noise emphasises different frequencies that can resonate with us and create calmer environments and relaxation.
Q: How does coloured noise benefit focus, calm, and sleep?
Depending on your preference, your chosen coloured noise can calm the nervous system, enhance focus, promote better sleep, and support trauma recovery.
Q: How can I use coloured noise in my daily routine for healing and productivity?
Use it during work sessions, relaxation, bedtime routines, or moments when you’re overwhelmed and need its calming and grounding benefits.
Q: What tools can I use to access coloured noise?
Apps like Calm or Noisli, white noise machines, and high-quality headphones are great options.
Q: Can coloured noise help with anxiety or trauma?
Yes, many people with anxiety and trauma find brown noise helpful for its calming benefits and relaxation assistance.
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Nadine Brown
As a survivor of emotional and physical abuse, I know firsthand how difficult the healing journey can be. I created The Resilient Blueprint as a passion project—an accessible resource hub designed to empower others on their path to recovery. My goal is to provide survivors with the knowledge, tools, and support they need to reclaim their lives.
