Understanding the Colored Noises for Sleep: How Different Noises Can Improve Your Sleep

Does it not sound weird to hear that there are different colors of noise? If you’re familiar with this concept, you probably know that noise colors are more than static sounds. A better description will be a calming toolkit for the body and mind. But the real kicker is that all the sounds – white, pink, brown, blue, and so on – have unique frequencies and effects.

Today, these sounds are more popular than ever, and that’s because more people are looking for natural ways to improve their sleep and relaxation. Take pink noise, for example. Its gentle, rain-like quality is the perfect experience to induce deep, restful sleep in anyone looking to have a nice bedtime. Yet it is just one of many you’ll discover on platforms like the Sensity app.

So, do you want to know how many colors of noise are there, their benefits, and how to use them in your daily life? Then, keep reading.

What are the Colors of Noise?

You may be thinking, ‘Isn’t noise the exact thing I need to avoid having a nice sleep?’ Well, not this kind of noise. You can view colors of noise as sounds, categorized based on their frequency distribution and how they affect our ears and brain.

If you remember how colors are defined by their wavelength of light, then you’ll know that something similar applies here. The spectrum of sound pitches defines these sounds, and to make them easy to identify, they’re labeled with colors.

As you may have figured out already, the different colors of noise for sleep have varying purposes, but the uniting factors among them are sleep and relaxation. Interestingly, you may have even heard of some types of noise colors, and it probably didn’t just register then.

This begs the question: What are the different colors of noise? There are quite a few of these sounds, but the most popular ones are white, pink, brown, and green noise.

White noise tops the chart in terms of popularity and balance. It’s equal intensity across all vibrations within the human’s hearing range. If you think of white noise sound as the steady hum of a fan, you won’t be wrong.

Pink noise, a low frequency sound, is softer and more natural. You can compare this to the sound of steady rain, waves crashing on a beach, or even rustling leaves. If you’re a sucker for nature-like sounds, this is the perfect option.

Brown noise, also called red noise, is a deeper and richer sound. Like pink noise, it’s a low frequency sound with more timbre. Its pitch is similar to a deep rumble or a distant thunderstorm.

Green noise is not as popular as the others, but as the same suggests, it’s a sound that’s one with Mother Nature. Hearing it will remind you of wind rustling through leaves or flowing rivers.

Moreover, Blue noise is known for its high-frequency, sharp sound, making it suitable for masking background noise or audio testing.

Like white noise, grey noise is perceived as equally loud across frequencies and is often used in sound therapies and hearing tests.

Finally, violet noise, another high-frequency sound, is effective for addressing disturbances or conditions like Tinnitus but is not ideal for relaxation.

These noise colors have niche applications, each serving specific auditory needs.

Now that we’ve briefly explored what these noise colors are used for, let’s learn how they affect us.

Types of Colored Noise and Their Effects

At this point, you should know some of the noises for sleep, but you may still be wondering, ‘ What do the different colors of noise mean?’ Well, that’s what this section is all about.

White Noise

It’s high time you learned why white noise for sleep is the most popular among the colors of noise examples.

This sleep noise is among the sleep sounds that contain all the frequencies within the range of human hearing and are distributed equally.

Due to its consistent pitch and amplitude, white noise effectively mutes sudden or distracting sounds, creating a neutral sound environment. The study conducted on ten people in New York revealed that it improved their sleep despite prevalent environmental disturbances.

The Benefits of White Noise for Sleeping or Relaxation

Below are some key advantages of incorporating white noise into your nighttime routine. This consistent sound creates a soothing environment to help you drift off more easily and stay asleep longer, making it an effective tool for those seeking better rest.

• Masks disturbance. This sound is perfect for muting sudden sounds from traffic or passersby. It masks this by creating a consistent audio backdrop that makes it easy for your brain to ignore unwanted sounds.
• Induces sleep faster. Exposure to this steady sound will provide a calming environment and help you fall asleep faster.
• Keeps you asleep. It’s one thing to sleep and another to have an uninterrupted ride through the night. This sound prevents disturbances that could have otherwise woken you, ensuring you stay asleep longer.
• Helps you focus. A 2019 review noted that this sound is therapeutic for kids with ADHD.

In addition to its benefits for sleep, white noise can enhance concentration and productivity, making it a valuable tool in various settings.

Environments Where White Noise is Most Effective

Besides the benefits of white noise we discussed earlier, it works wonders in places where distractions are everywhere.

• A busy office. The constant chatter, phone ringing, and other background sounds can make it difficult to focus. This sound can help mask these distractions and create a more peaceful work environment.
• Library. While libraries are generally quiet, there will still be the occasional cough, page-turning, or other distractions. White noise thrives in such an environment because it creates a more consistent sound level and makes it easier to concentrate on your reading.
• Shared living spaces. Living with roommates or family members can sometimes be challenging due to disturbance. With this sound, you may create a more private and peaceful atmosphere in shared spaces.
• Urban areas. Cities are often noisy, with traffic, construction, and other background sounds. White noise can reduce this impact and create a more relaxing environment.

Pink Noise

You may not have heard of this, but it’s one of the best sounds for sleep.

Researchers at Northwestern University conducted a study that revealed that pink noise is essential for restorative sleep. Compared to white, this sound is deeper and more balanced, making it very soothing to whoever listens. It’s also softer on the ear, thanks to the slow decline in intensity across higher frequencies, making it the best frequency for healing.

The Benefits of Pink Noise For Sleep

Pink noise offers many benefits for getting better shut-eye. Here are the key advantages of incorporating pink noise into your sleep routine.

It Enhances Your Sleep

This sound is believed to enhance deep sleep, the restorative phase of the sleep cycle, which speeds up physical and mental recovery.

Stabilizes Your Sleep Patterns

Studies have also suggested that it synchronizes brain waves and stabilizes sleep patterns.

It Aids in Memory Retention

Lastly, it helps with memory retention by boosting the brain’s ability to remember memories when sleeping.

Brown Noise

What is brown noise known for? This sound stands out for one thing—its deep and heavy bass. This shows a bias towards lower frequencies and brings it closer to pink and red noise than white. Similar to brown, red noise also emphasizes lower frequencies but has a slightly different spectral density, making it even more profound.

In comparing white noise vs brown noise, the latter’s pitch is less steady because it declines at 6 decibels per octave. So when it comes to what sleep sound is richer and resonates more with the individual, brown noise for sleep easily comes out on top.

Uses of Brown Noise for Relaxation and Sleep

While it may not be the best sleep option, brown noise offers a unique set of advantages that can enhance relaxation and focus. Let’s explore how this low-frequency sound can be utilized for maximum benefit.

Promotes calmness

The deeper the tone, the calmer the sound. Although brown noise has this depth in droves, it will be a bold claim to tag it as the best noise for sleep. However, it can envelop you in a comfortable feeling that will relieve you of stress or anxiety.

Ideal for lovers of low-frequency sound

If you like deeper and more resonant sounds, this will be more effective and pleasant for you than others.

Focus and concentration

Though this sound is less effective than the white one, it still does a fair job keeping out background sounds.

Green Noise

How does this nature-like sound compare to white and pink noise? This sound neither falls into the low nor high-frequency category, just a sweet spot in the middle. ‘Sound of nature’ will be an apt nickname for this sound when you consider the experience it gives to the listener. In comparing green noise vs white noise, the former is superior in balance and softness. Green noise sound has soothing properties that provide a grounding and calming experience.

According to a study on green noise, its rhythmic tone helps lower human stress levels, making it ideal for relaxation and meditation.

The Benefits of Green Noise

Known for its soothing qualities, green noise closely resembles natural sounds like rain or rustling leaves. Let’s dive into the effects of green noise and see why it stands out from other sound types.

Natural relaxant

It is a better imitator of real-world sounds than pink and white, making it ideal for creating a serene environment.

Gentler sleep aid

It provides a softer alternative if you don’t like high frequency sounds because they are too harsh.

Reduces stress

Its natural pitch is more effective than white in calming the mind and body, positioning it as the ideal sound for mindfulness and meditation practices.

Clears the mind

A few sounds are as good as green when it comes to supporting focus and clarity in quiet and reflective activities.

Other color noises add a unique touch to soundscapes and can impact our mood and mental state. Let’s discuss them briefly:

Blue Noise

What does blue sound like?

Think of it as blue noise, a high-frequency sound that emphasizes higher vibrations than lower ones. It can be likened to a sharp, piercing, hiss-like sound, which puts it in direct contrast with brown noise.

Blue noise, with its unique high-frequency focus, brings interesting benefits to our auditory experience.

• When it comes to the different types of noise colors and what they do, blue noise is quite unique from the ones mentioned earlier.
• Its high pitch makes it unsuitable for sleeping or relaxation.
• Its hardness makes it ideal for masking certain background sounds or audio testing.

Grey Noise

If you’re familiar with this color and its category, you can draw similar comparisons to that in this context.

Grey noise is very similar to white noise in that it sounds equally loud across all frequencies to the human ear, giving it a ‘flat’ feel.

Figuring out how grey noise affects us can help you decide if it’s worth adding to your daily routine for extra well-being.

• It is mainly used for sound therapies and hearing tests.
• It’s rarely used for sleep.

Violet Noise

Do you remember the last time you heard a sizzle or hiss? That’s what this sound is like.

It is another addition to the high-frequency sound category. It is sharp and high-pitched, almost identical to blue.

The niche applications of violet noise aren’t just about listening—they can actually help with relaxation in different situations.

• As you may have predicted, this sound is not so great for sleep or relaxation.
• However, you can use it to deal with loud disturbances or specific hearing conditions like Tinnitus.

There are still like violet and black noise colors, but their applications are much rarer than the others.

How to Use Colored Noise for Sleep

Knowing this is an underrated skill because it’s a simple but effective way to enhance your rest. Whether you’re dealing with a loud environment, a lot of stress, or finding it difficult to sleep, choosing the right colors can make all the difference.

Choose the Right Noise Color For You

Understanding different types of colored noise can help you tailor your audio setup for better sleep. See each noise color’s characteristics and benefits in the table below and choose what works best for you.

Noise colors	Who they’re ideal for
White	It’s ideal for light sleepers who are easily disturbed by background sound because it creates a consistent sound blanket that can mask sudden sounds like traffic or snoring.
Pink	It’s great for those looking to improve deep sleep and memory retention. Its natural, softer tone resembles soothing rain and is suitable for people who prefer a more balanced, calming sound.
Brown	This is the best option for heavy sleepers, those who enjoy a deeper, bass-heavy sound or find white noise too sharp.
Green	It’s perfect for people who are stressed or anxious, as it mirrors calming natural sounds. This makes it great for meditation before bed or for those who want a tranquil sleep environment.

 

Tools and Platforms to Harness Noises For Sleep

Sound Machines

One of the best ways to tap into the benefits of colored noise is by investing in a quality sound machine that provides a range of pitches. You can use the settings to adjust the frequency, volume, and even the type of sound to your preference. You’re better off with one that has a timer feature because it can automatically shut off after a set period.

Mobile Apps

A quick trip to the Apple Store and Google Play Store will reveal many apps with a wide variety of options. With options like Sensity App, you can customize your sound experience by mixing different sounds and setting timers.

You can also use platforms like YouTube, Spotify, and Calm to curate playlists containing tracks of different sounds according to your preference and then play them in the background.

Tips on How to Incorporate Colored Noises into Sleep Routines

Now that we understand the function of each colored noise, here are a few tips on how to incorporate it into your day-by-day routine:

• Start with a low volume and gradually increase the pitch if needed.
• Play the sound as you’re preparing to wind down for the night.
• Combine colored noises for sleep with other practices, such as creating a cool and dark environment or switching your phone screen off.
• Be consistent with it.
• Try different apps and sounds until you find what works for you.
• Give it time because even if you use the best white noise app, your brain may not adjust as quickly as you want it to.

Using Colored Noises for Calming Kids

Kids can be a handful, especially those who are easily startled or have trouble falling asleep. Knowing how colored noise affects sleep is necessary so you can create a consistent and relaxing sound that will create a comfortable environment for them.

White noise is one such sound because it provides a steady and neutral pitch that helps mask household sounds like talking or siblings playing. This is one of the most popular choices for kids because it creates a womb-like environment, which is familiar and calming for them.

Pink noise is also friendly for kids thanks to its softer and more natural tone, which mimics the sound of rainfall or wind. This promotes and prolongs deep sleep.

Brown noise is not so far behind; its deep and soothing frequency makes it ideal for kids with sensory sensitivities.

How to Integrate Colored Noises into a Child’s Routine?

Colored Noises can also be highly beneficial for children. Here are some ways in which you can add this practice into their routine:

• Bedtime routine: Use a sound machine or mobile app to play colored noise for your kids at a low volume during bedtime. This can help signal the child that it’s time to wind down and sleep.
• Nap time: When it’s time for their siesta, use sounds to create a calming and familiar environment to help them settle down faster.
• During stressful moments: In situations like visits to the doctor or fitful car rides, you can play brown or pink noise to soothe your anxiety.
• Create a calm zone: You should set up a calming corner in your child’s room or play area so they can go there to relax. Then, use a sound machine with a range of sounds to create an inviting atmosphere in that zone.

The Science Behind Colored Noise and Sleep

There have been several scientific studies on the benefits of colored noise and sleep, and they’ve brought some interesting findings:

White Noise

A 2017 study published in Frontiers in Neurology concluded that white noise may reduce the time difference between wake two and the second of sleep by 38%, improving sleep quality. To corroborate that, a 2021 study claimed that white noise can be an effective non-pharmacological method for improving sleep quality in hospital patients.

Pink Noise

A 2012 study found that pink noise significantly reduces brain wave complexity, which induces stability in sleeping patterns. Another 2017 study published in Frontiers in Human Neuroscience found that it can boost memory retention in sleeping older adults.

Potential Downsides of the Different Colors of Noise and Their Effects

There are also some cons related to using colors of noise frequently. We detailed some of the most common ones in the list below:

• Habituation. Over time, some individuals may become used to the sound, which will reduce its potency as a sleep aid.
• Masking important sounds. When masking sudden or distracting sounds, colored noise can also mask alarms or emergency notifications, which can be problematic in certain situations.
• Hearing damage.Long exposure to sound can lead to hearing damage, especially in kids. This is why it’s essential to maintain a safe volume level when using it as a sleep aid
• Individual preferences. People respond differently to the colors of noise, and what worked for John may not work for James.

Conclusion

Each type, from white and brown to green, comes with unique benefits and effects with regard to improving focus, sleep, and relaxation. With the ability to mask disruptive sounds and calm anxious minds, these colors of noise examples are, without a doubt, powerful tools for helping you sleep.

But the hack is finding the ideal sound that works for you, and you can only discover that by experimenting with different options and seeing which one helps you to stay calm or sleep better. With a little trial and adjustment, you can create a soothing sound environment perfect for your preferences.