Your body might be in bed. But your brain? Still doing cartwheels.
Thoughts keep looping. Every sound feels louder than it should. And somehow, the silence just makes it worse.
You’ve probably heard of white noise, but did you know there’s an entire spectrum of “colour” sounds designed to help your brain wind down?
Key Takeaways
- The best colour noise for sleep depends on your personal preferences and how your brain responds to sound. White, pink, brown, and green noise each offer different tones and benefits.
- Pink and brown noise may help deepen sleep by calming the nervous system and boosting slow-wave activity, while green noise mimics nature with a more dynamic, soothing feel.
- The way you use sound matters. Keep the volume low, test sounds before bed, and set up a relaxing environment with warm lighting and calming scents to support better sleep.
In this guide, we’ll walk you through the main types of coloured noise, from the popular ones (hello, white noise), to the lesser-known hues that might be the missing piece in your bedtime routine.
Jump to a section:
- White Noise
- Brown Noise
- Pink Noise
- Green Noise
- Other Colours of Noise
- So, What Is The Best Colour Noise For Sleep?
- Tips for Using Noise Colours
White Noise
✅ Helps babies sleep, blocks out snoring, and boosts focus in noisy spaces.
You’ve probably heard it before, even if you didn’t know the name.
White noise is that steady, static-like sound that covers a broad range of frequencies. Think of a whirring fan, a humming air conditioner, or the fuzz from an untuned radio.
It’s called “white” because, like white light, it mixes all audible frequencies at the same strength. This steady sound masks sudden noises and helps your brain stay calm instead of jumping at every creak.
In a 2021 study, researchers found that “white noise significantly improved sleep based on subjective and objective measurements in subjects complaining of difficulty sleeping due to high levels of environmental noise.” That means it didn’t just feel like people were sleeping better. They actually were.
But it’s not for everyone.
Some people find it a bit too sharp, especially at higher volumes. If white noise feels more irritating than relaxing, there are deeper and softer sounds that might suit you better.
Brown Noise
✅ Helps some people fall asleep faster and stay asleep longer by adding depth to background sound.
Brown noise (also called red noise) has a deeper, fuller sound. It leans into the low end of the spectrum, creating a steady rumble like distant thunder or crashing waves.
Unlike white noise, it pushes more energy into the bass. This gives it a softer, more grounded feel that many find calming, especially at bedtime.
Research on brown noise is still limited. But a 2020 study suggested that “slow, repetitive rhythms can make the brain feel safe and settled. This sense of familiarity may help signal the brain that it’s time to rest.” Brown noise may offer a similar effect, though more evidence is needed.
Some people use it to quiet racing thoughts or ease sensory overload. And because it skips the sharp high tones, it can be easier to listen to for longer stretches.
You won’t always see it as a default setting, but many sleep apps now include it. You can also find plenty of tracks online.
If you sleep better with a low, steady sound, brown noise could be worth a try.
Pink Noise
✅ Often used to improve deep sleep and memory by softening background sounds with a gentler tone.
Pink noise sits between white and brown. It has less high-frequency hiss than white noise, but it’s not as deep and rumbly as brown.
Think of it as balanced. It sounds a bit like rustling leaves, steady rainfall, or ocean waves gently rolling in and out.
What makes it different is how the energy is distributed. Pink noise decreases in power as the frequency rises, which creates a softer, more natural sound. That drop-off mimics patterns found in nature, which may explain why it feels familiar and soothing.
A 2020 study found that “pink noise helped increase the percentage of deep sleep (N3) by boosting slow-wave brain activity during the night.” The overall sleep time didn’t change, but the sleep itself became more restorative, especially during the N3 stageof thesleep cycle where deep rest and recovery take place.
You’ll find pink noise on sleep apps and sound machines. It can be especially helpful if white noise feels too sharp but brown noise feels too heavy.
Green Noise
✅ Mimics sounds from nature with soft, mid-range tones that feel calm but not too repetitive.
Green noise may sound trendy, but it’s catching on for a reason. Most versions use mid-range tones that feel calm, natural, and grounded.
It often sounds like wind through trees, steady rain, or the backdrop of a forest. Less sharp than white noise and less heavy than brown, green noise sits comfortably in the middle. It feels natural, with just enough variation to keep your brain from tuning it out completely.
Some people find that constant, unchanging noise becomes tiring after a while. Green noise offers a little more movement. That dynamic quality may help prevent auditory fatigue, especially if you’re sensitive to repetitive sounds.
There isn’t much research on green noise yet, but its soothing tone and nature-inspired profile have made it a go-to on YouTube and playlists.
If you like the sound of nature but don’t want to rely on recorded birdsong or babbling brooks, green noise might be the balanced middle ground you’ve been looking for. You can also explore other relaxing sleep sounds that use nature and frequency-based audio to help you drift off more easily.
Other Colours of Noise
Not all coloured sounds are designed with sleep in mind. Some are better suited for focus, therapy, or sound masking.
Here’s a quick look at the lesser-known options and what they’re actually good for.
Blue Noise
✅ High-pitched and sharp. Mostly used for alertness or sound masking, not sleep.
Blue noise boosts the higher frequencies. It has a bright, hissy sound that’s more intense than white noise. Some people find it helpful for focus or tinnitus relief, though its sharpness can make it less suitable for sleep.
Violet Noise
✅ Even sharper than blue noise. Sometimes used in sound therapy or for tinnitus relief.
Violet noise is like blue noise turned up a notch. It’s packed with ultra-high frequencies and sounds more like a hiss than a hum. You won’t find it on most sleep playlists, and it’s not recommended for winding down.
Grey Noise
✅ Adjusts to how we hear sound. Used more in testing than for sleep.
Grey noise balances its volume across frequencies to match how humans actually perceive sound. It feels more even than it looks on paper. While interesting in theory, it’s mostly used in hearing tests or therapy, not for helping you drift off.
So, What Is the Best Colour Noise for Sleep?
Simply, it varies from person to person.
Some people drift off fastest to the steady hum of white noise.
Others feel calmer with the deep rumble of brown noise or the natural softness of pink noise.
And for those who crave nature without the birdsong, green noise might feel just right.
There’s no single winner. What matters most is how your brain reacts to the sound, and whether it helps block out distractions or soften anxious thoughts.
If you’re not sure where to start, try a few options for a few nights each. And if colour noise doesn’t quite do the trick, you can also explore other audio options like binaural beats or solfeggio frequencies. Some people find those more rhythm-based sounds even more effective for quieting a restless mind.
Tips for Using Noise Colours
Once you’ve found a sound that feels right, how you use it matters just as much. Here are a few simple ways to get the most out of your sleep sounds.
1. Keep the volume low
It should be just loud enough to soften background noise. Aim for around 40 to 50 decibels. That’s about the volume of a quiet conversation or gentle rainfall.
According to Bay Audio, “prolonged exposure to sounds over 70 decibels can lead to noise induced hearing loss, while sounds above 120 decibels can cause immediate damage when in close range.”
2. Test different sounds before bed
If you’re curious about a new noise, try it while winding down. Don’t wait until 2 a.m. when you’re already tossing and turning.
3. Use a timer if needed
Some people like sound all night. Others wake up more refreshed if it fades out after an hour or two. Try a fade-out timer and see what works best for you.
4. Try headphones or a pillow speaker
If you’re sharing a bed (or walls), headphones or a low-profile speaker can help you enjoy your sound without disturbing anyone else.
5. Don’t forget your sleep environment
Sound helps, but it’s only part of the picture.
A calming bedroom setup can make a huge difference too. Think warm lighting and relaxing scents like lavender or eucalyptus. And if your mattress or pillow isn’t pulling its weight, it might be time for an upgrade.
At Ecosa, we design supportive mattresses, memory foam pillows, and bedding that work together to create a sleep space that actually helps you rest. When your environment feels right, your body knows it’s time to switch off.