54.3% of men and 47.5% of women need noise to fall asleep—but what kind of noise is best?
Finding the right sound at bedtime is a bit like finding the perfect pillow — it’s personal. And getting it wrong could leave you tossing and turning.
Enter the world of noise colors: white, brown, and pink.
Which sound works best for deep, undisturbed sleep? And why are noises named after colors?
Scroll down as we break down the styles and benefits of noise for sleep and talk about how they (might) help you drift off into dreamland.
54.3% of men and 47.5% of women say they need noise to fall asleep.
Understanding Noise Colors
Often categorized under the most well-known sound color, , there are actually many noise colors that mask disruptive sounds. We'll look at popular noise colors, and break down the benefits of sound for sound sleep.
What is white noise?
White noise is the all-in-one of sounds.
It contains all 20,000 frequencies that the human ear can hear in equal amounts, creating a consistent hiss or rush—like radio or TV static.
White noise is the constant hum of a fan, the whirr of a hair dryer, or the background drone of a vacuum. It's a steady sound that drowns out the occasional bumps in the night, so you fall asleep faster and stay that way.
White noise is the auditory equivalent of white light, which encompasses all wavelengths of the visible light spectrum.
What is brown noise?
Brown noise (also called red noise) is a deeper, more intense sound.
It focuses on lower frequencies, so it sounds like a deep rumble. Brown noise sounds include
- heavy rainfall
- crashing waves
- the low roar of an airplane engine
Its rich rumble masks disruptive sounds and lulls some people into deeper, more restorative sleep.
Unlike the other types of sound, brown noise has nothing at all to do with the color brown. It gets its name from Scottish botanist Robert Brown, who discovered the concept of “Brownian motion” back in 1827.
Pink noise: A gentle alternative
Pink noise is the middle ground between white and brown noise.
Like white noise, it contains all the frequencies humans can hear—but not at the same intensity.
With pink noise, the lower frequencies are a little louder and the higher frequencies quieter, which is why it's called pink—the low frequencies of light have a pink or violet hue. Where brown noise is a heavy rain, pink noise is a gentle rain or a cascading waterfall.
With a lower pitch than white noise but not as deep as brown noise, pink noise soothes and filters out disruptive sounds, making it another contender for your bedtime soundtrack.
The Impact of Background Noise on Sleep
Noise colors in hand, let’s look at how they affect your sleep quality.
How noise affects sleep quality
Too much noise disrupts your sleep,which is why many people mask unpleasant noise with more pleasing noise. Noise pollution and ambient sounds, such as your neighbor's dog barking, your partner's snoring, or tinnitus, disrupt your sleep cycle, negatively affecting both your mental and physical health.
In fact, the long-term effects of a noisy sleep environment include
elevated heart rate
high blood pressure and an increased risk of heart disease and stroke
increased cortisol and adrenaline production
weight gain
Our brain uses sleep time to repair our bodies, so undisturbed sleep has positive health benefits.
>"Noise pollution and ambient sounds disrupt your sleep cycle and impact your mental and physical health."
The benefits of noise for sleep
For some people, continuous, monotonous sounds cancel out disruptive sounds and promote calm and relaxation.
Research on the impact of these noises is mixed, but many people swear by their noise machines and apps. And a study on the effects of white noise in high noise environments showed significant improvements to sleep quality
Comparing Brown Noise and White Noise for Sleep
When it comes to brown noise vs. white noise for sleep, it’s entirely a personal preference, so experiment with different noise colors to find what works best for you.
Both effectively mask background noises and improve sleep quality for some people, but they do so in different ways. White noise covers all frequencies equally, while brown noise emphasizes low-frequency sounds for a richer, bassier tone.
Getting Started with Sound Therapy for Sleep
Ready to see if noise therapy improves your sleep quality? Here’s how to get started:
Select a noise machine or app
There are lots of free and low-cost apps out there that run the gamut of sounds designed to help you fall asleep. But if you have a “no phones in the bedroom” policy, a sound machine is an affordable, versatile option to mask background noises and promote better sleep.
One popular option is the Yogasleep Dohm machine. It comes with five fan sounds (pink noise is its base) without the breeze. It’s endorsed by the Sleep Foundation and leading magazines, and it’s been around since 1962. The size of a softball, it comes with options like soft nightlights for kids, babies, and sensitive pets!
Amazon Alexa and Google Home speaker
If you have an Alexa or Google WiFi device, you’re in luck—simply ask your smart home device to automatically play your preferred sound type at bedtime and shut off at a specific time.
“Alexa, play [rain sounds/brown noise/thunder].”
It’s that easy.
While traveling, use your Apple or Android smartphone the same way: place your phone on the bedside table (or in a tent pocket) on charge and ask it to play your favorite sleep sound.

Noise Is Nice, But Comfort Is Essential: 3 Sound Sleep Tips
The right blend of sounds relaxes you into sleep mode, but there are three other tactics loved by sound sleepers across the globe:
- Air purifiers
- Humidifiers
- A comfortable mattress
Air purifiers:
Ranging from $25 to over $1000—think Dyson—air purifiers remove gases (from furniture, cooking appliances, and home heating), odors, allergens, and pollutants (like pollen and dander). For those with allergies or who are sensitive to environmental particulate, an air purifier in the bedroom is a life changer.
Humidifiers:
In a similar cost bracket to air purifiers, humidifiers maintain ideal humidity levels in your bedroom. This is important during the winter months when moisture levels drop, and for those who snore or have sleep apnea or tonsillitis.
Added moisture alleviates the physical discomfort of dry air, which is known to irritate the nose, throat, and skin. The Sleep Foundation breaks down the advantages and many types of humidifiers if you’re curious about the benefits of moisture for better sleep.
There are also air purifier/humidifier combos out there if you have the budget and want to both moisturize and purify the air you breathe while you sleep.
The right mattress:
Noise, moisture, and clean air are all wonderful ways to improve your sleep. But the most important element of great sleep—insert full bias disclosure here!—is a comfortable mattress.
Your mattress supports every part of your body and is the foundation of sweet dreams. A high-quality memory foam mattress reduces pain and discomfort and keeps you at the perfect temperature all night long. >
The Leesa Sapira Hybrid, with its perfect balance of support and comfort, or the Leesa Legend Chill with lux cooling could be just what you need to create your ideal sleep sanctuary./p>
With a limited lifetime warranty, free delivery to your door, and a 100-night trial, we would love for you to test-drive our award-winning selection of mattresses.
We designed them with impeccable detail to give you the comfort and support that you need for a good night's sleep. We put 30+ years of rigorous research and industry knowledge into crafting the perfect mattress for every sleeping type and price point.
When you shop with Leesa, your purchase has purpose. Since 2015, we've donated more than 40,000 mattresses to shelters and those in need nationwide.
With a quality mattress from Leesa and your custom bedtime soundtrack, you'll be well on your way to better sleep.
FAQs
What is brown noise and is brown noise better than white noise?
Brown noise isn’t necessarily better, but it might be more soothing for those who prefer lower-frequency sounds.
What color noise is best for sleep?
There's no "right" noise color for sleep, as it varies by person. Experiment with white, brown, and pink noise to see what helps you the most. There are also sub-categories of sleep sounds. Look into tan noise, gray noise, blue noise, and violet noise!
Is it OK to listen to brown noise all night?
Yes, it’s generally safe to listen to brown noise all night, as long as it’s at a comfortable volume.
What color noise is best for anxiety?
Many people find pink noise or brown noise helpful for anxiety due to their soothing qualities.
What color sound is rain?
The ambient noise of rain typically falls under pink noise.
What color sound is thunder?
Thunder, with its deep, rumbling sounds, is a brown noise.