It might seem odd, but adding noise to your sleep routine can actually help you achieve a better rest. The concept of surrounding oneself with a consistent sound, known as white noise, has long been a popular sleep aid. Now, variations like pink and brown noise are gaining attention, particularly on platforms like TikTok, for their ability to mute the myriad of disruptive sounds that can interfere with sleep.
Users on TikTok praise white, pink, green and brown noise for their array of benefits, claiming they can enhance sleep quality, encourage relaxation, and even increase productivity. This has led to an increase in sound devices and applications tailored to produce these ambient noises. But what exactly sets white, pink, and brown noise apart, and do they really live up to the claims of improving sleep? Learn everything you need to know in our article.
Different colour noises refer to variations in the power spectrum of noise signals. Here's a breakdown:
White noise, often referred to as the original 'colour' noise, is named for its consistent intensity across all sound frequencies, similar to how white light contains all colours. It's also known as broadband noise because it spans the entire range of audible sounds. According to experts, just as white light includes every colour in the visual spectrum, white noise combines every sound in the auditory spectrum. Commonly, people think of the static from TVs or radios as white noise.
However, white noise isn't limited to electronic static; it also includes natural and everyday sounds. Here are some examples of white noise:
These sounds are not only calming but are particularly beneficial for newborns, helping to create a comforting, consistent sound environment reminiscent of the womb, which can facilitate better sleep. Rain sounds and other forms of shhh white noise can effectively soothe babies, aiding in relaxation and sleep. These sounds can also be used in sound therapy to contrast ears ringing.
If you find it hard to sleep, you might have come across the suggestion to use white noise. This is because our brains keep processing sounds during sleep, so unexpected noises like snoring, barking, or dripping taps can wake us up. Does white noise help you sleep? Yes, white noise for sleeping works by providing a constant sound backdrop, which smooths out sudden noise changes, giving our brains a steadier sound environment and potentially leading to more peaceful sleep.
White noise isn't just about improving sleep; it has other health benefits, especially in relation to brain function and hearing. A study from 2017 showed that white noise can boost cognitive function in healthy adults who have lower attention levels. In this study, 80 participants learned new words, with half hearing white noise in the background and the other half learning in silence. Those listening to white noise had a better memory recall. Moreover, white noise can enhance sleep quality. Research involving patients in a critical care unit showed that white noise could drown out disruptive environmental sounds, aiding in better and more sustained sleep. Therefore, sleep white noise can be particularly useful for those facing sleep challenges or living in noisy surroundings, offering a sense of white noise relaxation. It's also been noted for its potential benefits for individuals with ADHD, providing a focus-friendly background noise that could help in managing attention-related difficulties.
To manage tinnitus, white noise therapy can be an effective approach:
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Pink noise is the second most familiar type of colour noise after white noise, often linked with soothing natural sounds. While both pink and white noise are audible and cover the broadband spectrum, pink noise is distinct due to its more pronounced lower frequencies. Experts explain that pink noise is more intense at lower frequencies and gentler at higher ones, leading to a balance in sound energy as the frequency or pitch rises, aligning with how we perceive sound.
Common examples of pink noise include:
Pink noise combines elements of white and brown noise, offering a decreasing high frequency that resembles gentle rain or a waterfall, according to Harris. Its pitch is lower than white noise but lacks the deep rumble of brown noise, often being described as softer and more even.
What does pink noise do to you? Experts highlight that, like other noise colours, pink noise can mask distracting background sounds. It's widely recognised for its soothing qualities, and audiologists suggest that pink noise can aid in falling asleep and maintaining sleep. Pink noise benefits and calming effects make it particularly beneficial, and it's even suggested for babies to create a tranquil sleep environment.
Similar to white noise, research indicates that pink noise can also enhance sleep quality. One study found that pink noise, when used as acoustic stimulation—a technique where sound is used to elicit a response from the nervous system during sleep—can lead to better sleep.
Moreover, pink noise might also boost memory function in older adults, potentially slowing cognitive decline. A separate study with younger men showed that incorporating pink noise into a memory recall session improved their beta and gamma brain waves, which are associated with better memory retention.
Understanding the nuances between white noise and pink noise can significantly enhance the sleep environment, particularly for sensitive sleepers like babies. While both types of noise can mask disruptive sounds, they differ in their frequency compositions. White noise, often used in white noise machines for babies, encompasses all audible frequencies at the same volume, creating a consistent hum that's effective in drowning out sudden noises such as car doors slamming or neighbours chatting.
Pink noise, on the other hand, reduces the intensity of higher frequencies, making it softer and more akin to natural sounds like the soothing pattern of rain white noise or the gentle rustle of leaves. This quality makes pink noise less abrasive and more conducive to relaxation and sleep, especially for those disturbed by the sharper sounds in white noise. The subdued high frequencies in pink noise ensure that disruptive sounds are not only masked but also perceived as less jarring, providing a tranquil backdrop that can be particularly beneficial in a nursery setting with a white noise machine for babies.
Disadvantages of pink noise include:
Brown noise, part of the colour noise family alongside white and pink noise, is particularly noted for its depth. Experts explain that brown noise has a stronger presence in the low frequencies, lacking the high-frequency tones found in white and pink noise. Similar to pink noise, it also features a decrease in intensity with each rising frequency octave.
What distinguishes brown noise from its white and pink counterparts is its deeper, more robust frequencies. The decrease in intensity is more pronounced—about 6dB per octave—contrasting the lower and higher frequencies more significantly than in white and pink noise. Brown noise is characterized by a richer low-frequency energy.
Common examples of brown noise include:
Brown noise is celebrated for its calming effects, sharpening concentration, and aiding sleep. In a 2017 study, employees reported better focus and work performance while listening to brown noise through earphones. This sound is renowned for its more natural fluctuations compared to other noise types.
Experts highlighted that brown noise is beneficial for enhancing sleep quality and is a strategy for managing anxiety and promoting a sense of calm. Just like white noise, brown noise can mask background sounds, contributing to a deeper and more rejuvenating sleep, according to NBC News' Dr. John Torres.
On platforms like TikTok, brown noise has gained popularity for its ability to reduce stress, alleviate anxiety, and improve concentration, making it a sought-after tool for relaxation and focus. It's particularly noted for its effectiveness in individuals with ADHD, offering a soothing backdrop that can aid in maintaining attention and reducing distractions, thereby supporting better sleep and daytime functioning.
While white noise is widely studied, research on green noise benefits is limited. Individuals can experiment with both to determine which suits their sleep needs best. Green noise and white noise differ in frequency distribution and impact on sleep:
Frequency Distribution:
Impact on Sleep:
Incorporating white noise into your baby's sleep routine can offer several key advantages, ensuring a smoother transition into the world for your little one:
There are a few occasions to stop using white noise for a baby:
A white noise machine is essentially a device designed to emit a blend of all audible frequencies, similar to natural sounds such as the murmur of a stream or the rustle of leaves. White noise machines are a multifaceted tool beneficial for enhancing relaxation, focus, and sleep, suitable for individuals of all ages. This device serves multiple purposes:
For parents-to-be, the best nursery white noise machine might come in the form of a white noise toy or teddy bear. White noise teddies combine the comforting presence of a soft toy with the soothing sounds of white noise, making them an ideal sleep companion for infants.
A pink noise machine generates pink noise, distinguished from white noise by its equal energy distribution across each octave, creating a balanced and even sound. This type of noise is particularly effective for masking background disturbances, enhancing concentration, and facilitating improved sleep.
Pink noise systems, including various devices and applications, produce sounds that resemble natural phenomena such as rainfall or soft wind, offering a soothing backdrop for relaxation and sleep. Many individuals turn to pink noise YouTube videos or use pink noise generators online to access these calming sounds conveniently. Do pink noise machines work? Apparently, yes. For those seeking a better night's rest, pink noise for sleep is an increasingly popular solution, with dedicated pink noise sound machines designed to support deeper and more restful sleep. Parents might opt for products like the Tommee Tippee pink noise device, tailored for infants and young children, to help soothe and settle them at bedtime.
Moreover, pink noise-cancelling headphones are a modern solution for individuals in noisy environments, allowing users to immerse themselves in the serene sounds of pink noise, effectively blocking out external distractions.
The best colour noise for sleep depends on individual preferences and needs. To enhance sleep, consider the following colour noises:
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