Everything to Know About Pink, Brown, Black, and White Noise for Sleep

Sleep: Most Americans don't get enough of it. In fact, 1 out of 3 adults doesn't get enough shut-eye. Many can trace it back to getting up early for work or going to bed too late because of a busy day. But some people solve the problem by turning to sonic hues or color noises when it comes to falling and staying asleep. But what exactly are sonic hues? Let’s take a closer look.

White

White noise is the most commonly used sonic noise, and many people are familiar with it. It covers all audible frequencies. Energy is evenly distributed across the frequency of white noise. It generates a subtle humming sound that the mind focuses on to help drown out surrounding noise. Examples are:

• A slightly noisy fan
• Television static
• The hum of a radiator or air conditioner
• Music playing at certain frequencies

If we’re experiencing trouble falling asleep, especially if there is a noisy outside environment, turning on some white noise may help. But it's far from the only option in sonic hues.

Pink

Many of us have never heard of pink noise. Although it’s similar to white noise, pink noise has a much deeper tone than white noise and often has a bass rumble. Pink noise tends to have an even, relaxing sound. Some examples of pink noise include: 

• Steady rain
• The wind rustling through the trees
• Waves hitting the beach

To find pink noise easily, try searching on YouTube or Spotify for playlists or using an app as a convenient way to have pink noise available when it's time to settle in for the night. 

Brown

Not all people tolerate a humming or hissing sounds as they are trying to fall asleep. In these cases, brown noise might be a better option. Sometimes referred to as red noise, brown noise has higher energy but at a lower frequency. It’s deeper and more robust. Sounds in this category might include:

• A mellow thunderstorm
• Waterfalls crashing into the water below
• The sound of waves and water during a storm 
• A low roaring sound 

The goal of using brown noise to sleep is to induce relaxation and help the mind wind down. 

Black

Complete silence defines black noise. We all need silence to some degree to fall into a state of deep relaxation. For some people, though they need complete silence.

Combining different types of noise creates a setting for others to fall asleep and stay asleep. Exploring different options to create a good night's sleep could be a fun project to tackle this year. By exploring what works for us as individuals, we may find that one or several sound hues work perfectly but others are out of the question. No matter what, it all starts with good sleep hygiene such as avoiding stimulants before bed, keeping lights dim, and following a routine sleep schedule. Once that's accomplished, and we've found our best sound combo (or no sound at all), it's time to tune in and sleep. 

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