Medical reviewed by: Jared Meacham, PhD, RD, CSCS and Patricia Weiser, PharmD

Bedtime is associated with quiet, but your sleep actually might be better with some noise. But what’s the best noise for sleep? There’s a rainbow of possibilities—white, pink, brown, and more—and they don’t all sound or work the same. Here’s what you need to know about each color, and why you might want to try some sound next time you hit the hay.

If you’ve ever fallen asleep instantly in a hotel room with the A/C humming or zonked out on a camping trip to the sound of chirping crickets and a babbling creek, you already have some experience with how certain sounds can help you sleep. But not all sounds are good for sleep, like honking car horns, snoring partners, or noisy neighbors.

What’s the difference? The key is steady sound. Unexpected intermittent noises (like a slamming door)can jolt us out of sleep. If you’re a light sleeper like I am or a shift worker who sleeps when most of the world is awake, a noise machine, a fan, or some other steady sound can mask unpredictable noises and prevent the “micro-awakenings” they cause.

Research backs this up. Environmental noise can mess with sleep quality, making it harder to fall asleep and causing more sleep disturbances. Awaking suddenly by a blaring horn also makes us more stressed. Over time, not getting enough sleep puts us at a higher risk of many chronic conditions, including diabetes, cardiovascular disease, obesity, and depression.

Since our auditory system is still active when we sleep, the idea is that steady sound will mask unexpected sounds that may wake us up. A slamming door is less jarring and seems less loud when there’s a soundtrack of white noise playing over it.

But there are some potential drawbacks to using a noise machine or sound app to sleep. It may impact hearing if it’s at a loud volume. It could also mask sounds we really need to hear, like a crying baby or our morning alarm.

If you’re not a fan of white noise or if rainfall sounds make you want to run to the bathroom, there are plenty of other sounds that might work better. You can experiment with and choose the sound that fits your noise needs best. The BetterSleep app lets you pick from a library of sleep noises in just a few minutes so sound sleep and clear mornings can be yours.

How to Use This Guide

Imagine a sleep sound tasting menu, where you can try multiple sounds and volumes and pair them with other elements of your bedtime routine until you find your favorite combination. Here’s how to choose the best noise for sleep.

• Pick a sleep noise based on your sleep environment or needs, such as masking loud traffic, a snoring partner, or tinnitus, or for silence anxiety or deeper relaxation.
• Test the sound for two to three nights to see how your brain reacts and if you notice improvements to sleep.
• Adjust the volume, tone, and timer based on how rested you feel.
• Pair the sound with other sleep-promoting habits, like dimming the lights in the evening, limiting screen time before bed, and making your bedroom cooler and darker.

Noise Colors 101: What Is Pink Noise, Anyway?

Not all sleep sounds are the same. White noise is different from pink noise, for example, and brown noise is different from green noise. So, what’s with all of the colors, and which one is best for you?

“The ‘color’ of noise describes the way sound energy is distributed across different frequencies,” says Hamid Djalilian, M.D., professor of otolaryngology, neurosurgery, and biomedical engineering at the University of California, Irvine, and chief medical officer at NeuroMed.

While white and pink noise have been widely studied, other sound colors haven’t.

Plus, assigning a color to a sound makes it easy to find on sleep apps like BetterSleep or in noise machine settings. Here’s a rundown of the sound colors and what sleep environment they’re best for.

White noise

The consistent sound of white noise makes it a frequently used sleep sound. Older research from 2017 found it reduced the time it took to fall asleep and improved overall sleep quality. Other research on its effectiveness, though, has been mixed.

“White noise spreads sound evenly across all frequencies,” Djalilian says. “The problem is that our ears don’t perceive it that way. We tend to register higher frequencies more sharply, which is why white noise often comes across as a bright hiss rather than something neutral.”

• What it sounds like: a steady “hiss” (like static from an old radio or TV)
• Suggested for: masking speech, TV chatter, hallway noise, tinnitus
• How it works: distributes equal power across all frequencies. That’s why it can feel “bright.”

Pink noise

What is pink noise? Pink noise has a deeper bass undertone to it, like leaves rustling. It sounds less hissy and more natural because it doesn’t remain steady through the frequencies. “Pink noise contains louder low noises and softer higher noises,” says Emma Lin, M.D., a pulmonologist, sleep expert, and co-founder of ReadyO2. “It is like rain or waves and makes you relax and sleep in lighter phases.

• What it sounds like: softer, deeper “shhh” than white noise
• Suggested for: light sleepers, general nighttime masking
• How it works: Research has found pink noise can improve sleep continuity and sleep quality by calming brain activity. Another study found it promoted deeper sleep and improved memory in people with mild cognitive impairment.

Red/brown noise

This one is sometimes called brown or Brownian noise and sometimes called red noise. “Brown noise drops off even more in the higher frequencies, giving it a deeper, sonorous tone that many find calming,” Djalilian says.

• What it sounds like: a rougher, deeper hum (think faraway thunder or a heavy waterfall)
• Suggested for: traffic, heavy footsteps, anxiety, ADHD
• How it works: It concentrates energy at even lower frequencies—perfect for rumbling city life.

Green noise

Green noise mimics relaxing nature sounds and sounds organic. “Green noise focuses its energy in the mid-range frequencies,” Djalilian says. “People often compare it to the sound of wind through trees, distant waterfalls, or the sound of crickets at night.”

Sometimes green noise refers to actual nature sounds. “Beyond these classic ‘colors,’ there are naturally dynamic sounds like rainfall, ocean waves, rivers, or forest soundscapes,” Djalilian says. “These shift in frequency and rhythm over time, and it’s that gentle movement that many find soothing.”

• What it sounds like: rain, river flow, ocean waves, wind through trees
• Suggested for: anxiety or stress reduction, meditation, gentle sleep onset
• How it works: Our brains may relax in response to sounds that are close to those found in nature.

Blue noise and violet noise

Both blue noise and violet noise are all treble, as compared to red/brown noise, which is all bass. They’re not great for sleep, but may be better suited for focus and concentration while working or studying.

Choose the Best Noise for Sleep for Your Situation

“When it comes to picking a sound for sleep, there’s no universal best option,” Djalilian says. “What matters most is how your body responds. Your choice might depend on your hearing, the type of noise you want to block out, the presence of underlying conditions like tinnitus or insomnia, and the state of your brain when you go to sleep, i.e., alertness or stress levels.”

Everyone is different, so it may take some trial and error before you find your perfect sleep sound. This quick guide can help you decide.

City noise or traffic rumbles

• Choose: Red/brown noise, deep rain
• Why: They carry more low-frequency bass energy to mask thumps and engine drones.

People talking or TV through walls

• Choose: white noise or pink noise
• Why: When people are talking (on TV or in real life), their speech spikes in unpredictable mid- to high frequencies. These steady sounds can mask them well.

Pets or closing hallway doors

• Choose: white noise at slightly higher volume early, then taper
• Why: “Use white noise to mask abrupt noises,” Lin says. Steady sound can mask sudden, startling noises to prevent sleep disruptions and fragmented sleep.

Tinnitus or “too quiet” anxiety

• Choose: white or pink noise or consistent ocean surf
• Why: Gentle continuity can mask the constant buzz of tinnitus and keeps your brain from listening for possible “danger” sounds when it’s quiet. “White or pink noise may mask the ringing and become less obvious,” she says.

For babies or children

• Choose: soft, distant pink or green noise, placed at least 6 feet away at a low volume
• Why: Sounds in kids’ rooms should be as quiet and far from their crib or bed as possible. “Pink or green noise is less perceived and maintains steady sleep,” she says. Consult your child’s pediatrician first about using sleep noise. Play sleep sounds for as little time as possible (choosing an app or device with a timer is a good idea). It’s not conclusive, but some research has suggested that continuous noise at night played at higher volumes could lead to hearing loss and speech delays in children.

Tonight’s Setup: A 2-Minute Starter Routine

One of the best parts about sleep sounds is they’re widely accessible. The BetterSleep app has a whole library of sounds, so you don’t need to buy a separate noise machine if you don’t want to. Follow these steps tonight to start incorporating sound into your bedtime regimen:

1. Pick one sound, depending on your needs and preferences.
2. Set the sound to one track so there are no abrupt loop changes.
3. Set the volume low. You should be able to talk over it without raising your voice.
4. Place the device 6 to 10 feet away from your head. Make sure your phone is flipped face down so the light doesn’t disrupt your sleep.
5. Use a timer. If you just need sound in the early stages of sleep, try 45 to 90 minutes. If you wake easily when silence returns, keep it on for the full night.

To create a customized sleep soundscape with BetterSleep’s Sound Mixer:

• Choose a flat base “color” sound.
• Add a nature sound, like gentle rain, campfire, or ocean waves. Or try an animal sound, like a cat purring or crickets chirping.
• Keep total volume moderate.

Volume, Placement & Hearing Safety

We’re all about good sleep, not hearing loss. Following these important guidelines will help you maximize rest without damage.

Volume guidelines

• Keep the volume low to moderate (under 50 dB, if possible). If you’re not sure exactly how loud your sound is, a rule of thumb is that you should never need to raise your voice to be heard over the sound.

Earbuds

If you must use earbuds to play sound (like if you’ve got a snoring partner next to you) choose ones that are designed to work for sleep, keep the volume very low, and try not to use them every night. Try earplugs with sound playing from a machine or phone app nearby, if you can.

Speaker distance

Keep the sound 6 to 10 feet from the bed to prevent hearing damage or overstimulation.

Advanced Tweaks (If You’re Still Waking Up)

If you’re still waking up in the night, try these modifications:

• Match sound to problem frequency. Brown/red noise is best for heavy thumps. White or pink noise can mask voices.
• Avoid varied tracks where the sounds change. Sounds of birds, whales, or thunderstorms can spike attention because they’re not the same steady, consistent sound.
• Add background layering: One sound might not be enough. If the rumble of trucks passing by wakes you up, try brown/red noise and soft rain together.
• Add pre-bed breathwork: Even a couple of minutes of relaxing breath exercises can calm the body and mind before sleep.

Other Recommendations

Using sound isn’t perfect. There are certainly some mistakes that can make sleep noise less effective. Here are Djalilian’s recommendations:

• Keep an eye on volume. “Some noise machines can hit 85 decibels, which is far too loud for safe, sustained use,” he says. “Aim for something closer to the gentle hum of a fan, around 50 decibels, especially if you’re using it in a child’s room.”
• Consider duration. “Some research suggests that listening to masking sounds all night might alter cognitive functions the next day,” he says. “The data isn’t conclusive yet, but it's enough to tell us that the smart move is to use a timer for sleep noise generators.”
• Stay flexible. “What soothes you one night might feel irritating the next,” he says. “Your brain isn’t the same from day to day as levels of stress, fatigue, and sensory sensitivity shift. Let your approach shift with it. There’s no single right answer here—only what works best for you, at that moment.”

Non-Sound Basics That Boost Results

Your sleep regimen may incorporate sound, but good sleep hygiene also includes other non-sound habits:

• An hour to two hours before bed, dim the lights. Turn off overhead lights, if possible.
• Turn off screens at least 30 minutes before bedtime.
• Make sure the bedroom is cool and dark. “The temperature should be about 65 degrees Fahrenheit,” Lin says.
• Try some relaxing wind-down practices: light stretching, reading a book (not on an e-reader), breathwork or guided meditation in the BetterSleep app.
• In the morning, get natural sunlight quickly after waking to stop melatonin production and restart your daily sleep-wake cycle.
• Exercise earlier in the day. A short walk after dinner can also help you sleep better.
• Go to bed and wake up at the same time every day. “It keeps your body’s clock, the circadian rhythm, in balance,” Lin says.
• Don’t drink caffeine after lunchtime or alcohol too close to bedtime.

The Bottom Line

Steady white noise and other color sounds may be able to improve sleep by masking sounds from your environment that can prevent you from falling asleep or can wake you up during the night. Each color is different, with different frequencies and tones, and each one is best for a certain type of interruption. BetterSleep has a full library of color sounds, as well as nature sounds, animal sounds, and guided meditations to get the restorative sleep you need to feel your best.

Key Takeaways

• White and pink noise are the most researched of the color sounds.
• Different sounds can mask different types of interruptions, from trucks rumbling and doors slamming to people talking and bed partners snoring.
• To prevent hearing damage, make sure the volume isn’t too loud and the device is placed at least 6 feet away from your head.
• Other healthy sleep habits, like avoiding caffeine and turning off screens ahead of bedtime, can work with sound to promote even better sleep.

Frequently Asked Questions (FAQs)

Is green or pink noise better for sleep?

It depends on your preference and the sound you need to mask. Pink noise is effective for sleep. Green noise can be, too, but it’s also good for relaxation and calm focus while awake.

What color noise makes you sleepy?

Color noise probably won’t make you sleepy by itself, but it can promote deeper sleep by masking sounds that can wake you up.

Is it OK to play brown noise all night?

Yes, you can play any color noise all night, as long as it’s at low volume and a safe distance from your head.

What noises should I avoid for sleep?

You want steady, consistent sounds, not any that change unexpectedly or that your brain will try to pay attention to instead of sleeping. These can include music with lyrics, bird calls or whale sounds, or rain sounds with intermittent cracks of thunder.

Which noise is best for deep sleep?

Emerging research points toward pink noise for supporting slow-wave activity.