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What Color Noise Will Help You Sleep Better At Night?

by Ann Ferguson

Even though you’re sleeping, your brain never really turns off; it still processes sounds while you sleep! Which can be a problem if there’s a sudden increase in noise that wakes you up.

While you might think to grab a set of heavy-duty earplugs to solve the problem, less noise isn’t always the answer — sometimes you need more noise. Or, more specifically, a type of color noise that can help your brain relax and promote better sleep!

No doubt you’ve heard of white noise, but there’s also pink, brown, and black noise, too. So, which is better for your sleep? Let’s find out!

White Noise

Dog sleeping in front of fan

Noise color, or sonic hue, is determined by the energy of the sound signal and how that energy is distributed over various frequencies. White noise includes all audible frequencies, with energy equally distributed across each frequency. This process creates a steady humming sound, like:

  • Whirring fans
  • Radio or television static
  • Hissing radiator
  • Humming air conditioner

How does white noise help you sleep? The humming sound masks the loud sounds that disrupt your sleep, allowing you to go to sleep faster and stay asleep longer. White noise has also been shown to improve memory, tinnitus, and concentration.

Pink Noise

Woman listening to soft rainfall

Pink noise is similar to white noise in that it consists of all the frequencies we hear, but the energy isn’t equally distributed across every frequency. With pink noise, the energy is more intense at lower sounds which creates a deep sound that might sound flat or even to the human ear. Essentially pink noise is like white noise, but with a bass rumble, creating sounds like:

  • Rustling leaves
  • Steady rain
  • Wind
  • Heartbeats
  • Ocean waves

Studies have shown that pink noise helps reduce brain waves and increase stable sleep. Plus, pink noise helps you spend more time in deep, slow wave sleepwhich improves memory recall. You’ll also wake up more refreshed because you spend more time in deep sleep.

Brown Noise

Rushing waterfall

Brown noise, also known as red or Brownian noise, has higher energy at lower frequencies, which creates an even deeper sound than pink noise. Examples of brown noise, include:

  • Low roaring
  • Strong waterfalls
  • Thunder
  • Strong river currents
  • Heavy rainfall

Brown noise removes higher pitch sounds, which makes it easier to fall asleep and feel more relaxed. You can even listen to brown noise as your “work soundtrack” and improve your focus!

Black Noise

Black noise is not an actual noise or set of frequencies — it’s the absence of sound. When you have complete silence, it is known as “technical silence,” where there is no noise. Black noise has predominately zero power levels across all frequencies except for a few narrow bands or spikes.

The absence of noise can help you feel more relaxed and fall asleep better. But the likelihood of reaching black noise status in any home is very minimal.

Helpful Sleep Tips

Woman looking at phone while in bed

Along with listening to various frequencies, you can also improve your sleep health with a few tweaks to your routine.

  • Create a sleep schedule and stick to it, even on your days off.
  • Try to make time for regular exercise to help you feel tired. Just avoid heavy activity a few hours before bed.
  • Nap less frequently and try to keep each nap to around 30 minutes to avoid disrupting your sleep schedule.
  • Turn off bright lights and avoid light from screens an hour before bed.
  • Enjoy a relaxing activity like reading or meditation 30 to 60 minutes before bed.

Better Sleep Awaits!

There are various ways to try sleeping with different sounds through your medium of choice. You can find noise tracks on streaming services or find sleep apps that offer various noises. But one of the best ways to help you sleep better is to make sure you have the right mattress first. At Crane's Mattress, you’ll find the sleep solution that’ll help you greet the day with a smile.

Have any questions? Give us a call or stop by our store. We’ll help you find what you need!