Brown Noise vs. White Noise: Which One Is Better for Restful Sleep?

Many individuals find that pink or brown noise helps them sleep more soundly compared to traditional white noise. Image Credit: Flavio Coelho/Getty Images

Adequate sleep is essential for maintaining good health, but noise disturbances can greatly affect our rest quality. While white noise machines are often used to block out unwanted sounds, there’s more to explore beyond just white noise.

In this article, we’ll dive into the fascinating world of different noise types, focusing on the comparison of brown noise and white noise, and determine which one might be the secret to enhancing your sleep experience.

Brown Noise vs. White Noise

Brown noise, sometimes referred to as red noise, is a deeper variant of white noise that emphasizes the lower frequencies while reducing the higher ones. It sounds similar to the rumbling of distant thunder, the rush of river rapids, or heavy rain, which many find soothing to the ear.

This type of noise is named not only after a color but also in honor of Scottish scientist Robert Brown.

In the 1800s, Brown discovered that pollen particles in water moved randomly, and he developed a mathematical formula to predict these erratic movements. When this formula is applied to sound, it creates a noise profile that is heavy on the bass.

White noise, on the other hand, encompasses all frequencies, from deep bass to high-pitched tones. It effectively masks background noise, aiding in a smooth transition to sleep.

Natural events such as light rain or the soft whisper of the wind through trees are often considered examples of white noise.

Pink Noise: A Softer Choice

You're not limited to just brown and white noise. There's also pink noise, which could be your key to a better night's rest. Research at Northwestern University has connected pink noise to improved sleep quality and better word recall in older individuals.

Pink noise, similar to white noise, is more focused on

bass and mid-range sounds, much like the steady patter of rainfall or the rhythm of ocean waves. For those who favor lower frequencies, pink noise may feel more soothing.

Pink, White, or Brown Noise: Which One Is Best for Sleep?

There's still much that science has yet to uncover about human sleep patterns, and the research on auditory stimulation and sleep has been limited by small sample sizes.

In a 2017 study conducted at Oxford University with eight participants, it was found that subjects fell asleep about 40% faster when listening to white noise. However, their total sleep time remained relatively unchanged.

A 2016 experiment involving 16 young adults revealed that their ability to remember vocabulary words improved slightly when they slept with pink noise. Additionally, a 2017 study at Northwestern University, conducted on 13 older adults, linked pink noise to deeper sleep and enhanced word recall.

A larger study published by the Journal of Caring Sciences in Iran examined 60 elderly patients with heart conditions. Half of the patients slept with white noise, while the other half experienced the usual hospital background sounds.

In the control group, researchers observed that sleep quality declined as patients spent more nights in the hospital, exposed to the constant background noise. In contrast, those who slept with white noise maintained a relatively consistent sleep quality throughout their stay.

We couldn't find any research studies on how brown noise affects sleep. Until more experiments with larger sample sizes and a wider range of participants are conducted, the effects of brown, white, and pink noise will likely remain subjective.

Getting Started with Sound Therapy

There are numerous free and paid options for trying out different noise colors for sleep. You can find both natural and synthesized tracks on platforms like YouTube and Spotify. Additionally, there are specialized mobile apps designed to assist with sleep, offering a curated audio selection.

You can also purchase a sound machine specifically designed for sleep, often featuring built-in speakers and a variety of noise profiles. Many of these devices have timers, allowing them to play sounds as you fall asleep and automatically turn off after about an hour.

Regardless of the audio source, keep the volume low to ensure it blends with the usual background sounds. Excessively loud noises or disruptive background sounds can actually worsen sleep quality, so it's best to use white, pink, or brown noise in moderation.

The Pursuit of Perfect Sleep

While research has provided some guidance on the most suitable noise colors for sleep, your personal preference plays a crucial role in determining which one works best for you. Feel free to experiment with various combinations of these noise colors to curate a personalized soundscape that truly resonates with you.

Dr. Phyllis Zee from Northwestern University Feinberg School of Medicine suggests that there is no definitive answer to this. She says, 'What I tell my patients is, 'I really don't know which is going to be better. Why don't you just try them out to see which is relaxing for you?'' Dr. Zee contributed to the 2017 study on pink noise and its effects on older adults.

Sleep is an essential part of our daily lives, and identifying the right noise color for your needs may be the key to unlocking a world of deeper and more rejuvenating rest. Sweet dreams await!