The Effects of White Noise & Other “Color” Sounds on Sleep and Beyond

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Your neighbor’s dog seems to only bark at night, someone blares their radio when driving by or your cat chokes up a hairball next to your bed. Noise can negatively impact sleep quality by keeping your brain awake. Enter color noise. The sound of soothing waves on the beach or a quiet hum can help you drift off. 

Multiple studies show the effects of color noise on sleep health and other cognitive benefits, and #colornoise is collecting millions of views on TikTok. No wonder it has moved from a trend to a sleep necessity. 

Color noise masks or drowns out other sounds to help you sleep or focus. Here’s an exploration into the world of color sounds, what would work best for your sleep issue and other benefits you stand to gain. 

Quiet White

Sleep issue: It drowns out irregular noises that wake you up, like noisy neighbors or traffic on the road near your window. 

For years, people have touted white noise as the best way to block out noise for peaceful sleep. It’s the original color sound that paved the way for others and meshes all frequencies and sounds, like TV static or wind. It can also be helpful in other ways: 

• Boosts memory
• Can improve symptoms of ADHD 
• Increases reading and writing speeds 

Comforting Pink

Sleep issue: If you’re a light sleeper or struggle to fall asleep, pink noises reduce the complexity of brain waves to improve sleep stability. 

Think of pink noise as a sibling to white noise. It features all the sound frequencies you can hear, but the lower ones are more powerful, making them deeper and smoother. Pink noise sounds like steady rain or waves crashing on the beach, and studies show other benefits, like: 

• Relieves tinnitus by reducing hyperactivity in the central nervous system and increasing relaxation 
• Can impact productivity at work by increasing comfort and reducing noise 

Calming Green

Sleep issue: Green noise can ease anxiety and relax you before bed. 

Green noise is the sound of a babbling brook or leaves dancing in a soft breeze. Its sound comes from middle to lower frequencies that produce nature sounds. If you want to simulate a forest-bathing experience, get a houseplant to put in your room. The phytoncides in plants improve indoor air quality and can add to the relaxing experience of green noise. Besides calming an anxious mind before sleep, green noise also has these benefits: 

• Calms the nervous system
• Reduces stress 
• Increases concentration 

Soothing Brown 

Sleep issue: Brown noise is best if you lie awake at night with racing thoughts. 

Brown noise can be more soothing if you prefer lower, deeper pitch sounds. It sounds like heavy rain or thunder and works well for masking unwanted noises while you sleep. It can also be enough distraction to quiet your brain and make falling asleep easier. Brown noise also: 

• Improves your memory and organization skills
• Can lengthen your attention span 
• Allow faster processing time with work tasks 

Subtle Gray

Sleep issue: Try gray sounds if noise sensitivity keeps you awake at night.

Gray noise has lower and higher frequencies in equal measures. However, there’s more balance than white noise and it sounds softer and quieter. This is because all frequencies are at equal loudness, while white noise produces equal energy, which can sound sharp or high-pitched. Gray noise is ideal for certain situations:

• Reduces hyperacusis if too many sounds are overwhelming 
• Aids meditation sessions for an improved sense of healing 

How to Listen to Color Noises

Given the benefits of color noise on sleep, mental health and productivity, where’s the best place to find them? 

You can use apps like Headspace or Calm or look for color noise soundtracks on your preferred music platform. Keep the noise below 45 decibels to prevent hearing damage. It’s also recommended that you play it for 20 minutes to an hour before bed and set a sleep timer to give your ears and brain a chance to rest. 

Get a separate device to play color noise if possible. Since screen time can affect your circadian rhythm, prevent the temptation to scroll or reply to one more message. 

Color Noise for Sleep and Other Benefits

Although most people use color sounds for sleep, they can also improve your health in many other ways. Whether it’s brown noise to help calm your mind during meditation or pink noise to enhance productivity at work, these soothing sounds can create a peaceful environment.