Colored Noise: Using Pink Noise for Sleep

If you haven't heard about the benefits of pink noise for sleep, you may be one of the more than one-third of adults who get less than the seven to nine hours adults need for focus, mental health, and overall wellness, according to the joint consensus of the American Academy of Sleep Medicine and the Sleep Research Society.

Sound is a common reason for interrupted rest. Barking dogs, traffic, and sudden changes in your sound environment can pull you out of deep sleep, and research shows these disturbances disrupt sleep stages and raise adrenaline and cortisol. Like white noise, pink noise is a proven way to mask those sounds and help you stay asleep through the night.

Keep reading to learn about:

• What Is Pink Noise?
• Pink Noise vs. White Noise vs. Brown Noise
• Scientific Research on Pink Noise
• Evidence-Based Pink Noise Benefits for Sleep
• How to Use Pink Noise Effectively
• Pink Noise Machines, Apps & Technology
• Pink Noise Safety & Considerations
• Pink Noise for Sleep FAQs
• Try Pink Noise Tonight With BetterSleep

What Is Pink Noise?

Pink noise is a sound with equal energy across octaves. It spans every frequency the human ear can hear, but its power drops by about 3 decibels per octave as the frequency rises. The result is a soft, smooth sound that resembles steady rainfall, wind through trees, or ocean waves, which many people find pleasant for relaxation, focus, or falling asleep.

"That consistent noise creates a masking effect that blocks out sudden noises that might cause you to wake up," explains Michelle Drerup, PsyD, DBSM, a sleep medicine expert at the Cleveland Clinic Sleep Disorders Center.

Sound exists on a sound spectrum, much like light exists on a color spectrum, and humans hear frequencies from about 20 to 20,000 hertz. Colored sounds contain that whole range in different balances. "White noise is perfectly balanced across all frequencies," says Dr. Drerup. "With pink noise, the higher frequencies are actually turned down. Pink noise sounds lower-pitched than white noise."

Pink Noise vs. White Noise vs. Brown Noise

These three colors each offer a different kind of sleep support:

• Pink noise is softer and smoother than white noise and often reminds listeners of nature, like a rushing river or rustling leaves. Beyond helping you stay asleep, it might also improve memory consolidation, according to a study on brain waves at night.
• White noise has a more mechanical tone, like a fan, air conditioner, or radio static. It's good at covering city traffic: One study found it helped people in New York rest despite constant ambient sound.
• Brown noise, sometimes called red noise, is the deepest of the three and evokes distant thunder or a crackling campfire. Like its pink counterpart, it may help with promoting relaxation and deeper, uninterrupted rest.

If you're unsure which you prefer, try both for a few nights and see how you feel.

Scientific Research on Pink Noise

Studies on pink noise specifically are still developing, but its benefits build on decades of science showing how sound interacts with the brain at night.

What Sleep Science Tells Us About Sound and the Brain

Each night, you cycle through light sleep, deep sleep, and REM sleep, according to sleep experts. In NREM2, your mind alternates between slow waves and bursts of activity called sleep spindles, which may help organize memories. In the deepest stage, NREM3, you enter slow-wave sleep (SWS), when the body repairs tissue and strengthens immune function.

Studies show that sound can influence these stages:

• Early studies suggest sleep spindles play a role in memory consolidation and brain maturation, and a study in the Journal of Neuroscience found that boosting spindles during naps led to 40% greater memory improvement.
• The Journal of Neuroscience Methods describes how acoustic stimulation can enhance slow-wave activity, which may improve sleep quality and daytime thinking.
• One study showed broadband sound reduced the time it took participants to fall asleep by about 38%, and a paper in the journal Sleep found sound stimulation at night improved memory consolidation.

Other Pink Noise Uses

• Tinnitus: An early clinical study suggests it may reduce persistent ringing in the ears, although more trials are needed before it's considered a treatment.
• Studying and focus: An Oregon Health & Science University study on young people with ADHD showed small but significant benefits of white and pink noise for focus.

Evidence-Based Pink Noise Benefits for Sleep

Sound Masking

The simplest benefit is masking sounds that wake you. A pink noise study found that playing it at a steady 60 decibels helped participants fall asleep in about four minutes on average, compared with almost ten minutes without it.

Deeper Sleep

Researchers in 2020 found that pink noise played at decreasing volume helped participants fall asleep faster and reach deeper non-REM sleep sooner.

Slow-wave Sleep Enhancement

Researchers tracking participants found that brain waves slowed to synchronize with the sound, which can help stabilize sleep.

Increased Sleep Spindles

One study found that pink noise pulses at night may increase spindle density, helping the mind block out distractions. People with greater spindle density are also better able to recall what they learned before bed, scientists report.

Better Memory in Older Adults

In a Northwestern University study, older adults who heard pink noise pulses timed to their deep sleep showed stronger slow-wave activity and remembered more the next day. "As people age, we also get less deep sleep," noted Margeaux Schade of Penn State University.

"The brain is always listening. Our results show how the sleeping brain responds in the moment to sounds," says Dr. Orfeu Buxton, professor of biobehavioral health at Penn State University.

How to Use Pink Noise Effectively

Pink noise for sleep works best alongside a healthy sleep environment: a regular bedtime, no caffeine late in the day, and a cool, dark, quiet room. To get started:

• Start playing it 15 to 30 minutes before bed so your body can wind down and relax.
• Place the speaker or device across the room from your head rather than right beside your ears.
• Keep the volume at 60 decibels or lower (about the hum of a refrigerator), and even lower for babies.
• Set a timer if you'd rather the sound shut off on its own.
• Give it 7 to 10 nights and notice how you feel. Like any bedtime habit, regular use teaches your body to associate the sound with rest.

Dr. Drerup likens it to a child's teddy bear: "Is the teddy bear changing her sleep? No, but she associates it with falling asleep."

Pink Noise Machines, Apps & Technology

Sound machines

A dedicated sound machine is simple and reliable. When shopping, look for a timer, multiple sound settings, volume control, a convenient power source, and portability for travel. Machines often offer more limited customization than apps.

Apps

Smartphone apps offer more flexibility, with features like sound mixing, timers, and easy volume control. The BetterSleep app, built by experts, lets you mix pink noise with rainfall or ocean waves and build a nightly playlist that fits your routine. It's available for iOS and Android and is free to download.

Websites and Free Resources

YouTube has free videos and playlists that play pink noise for hours, some with a dark screen. Check that the YouTube source is reliable, though, since not every track with that label actually is.

Pink Noise Safety & Considerations

• Keep the volume at 60 decibels or lower for adults and 50 decibels or lower for babies. Consistent exposure to sound at 70 decibels or louder can cause hearing loss, according to the CDC and the WHO.
• Use machines as recommended by the manufacturer, and keep electronics out of reach of children.
• If you're sensitive to sound or have hearing loss, a sleep disorder, or other medical concerns, ask your doctor for advice before using a sound machine or app.

Pink Noise for Sleep FAQs

What does pink noise do?

It masks disruptive sounds and can help you feel relaxed, improve concentration, and support restful sleep.

What does pink noise sound like?

It sounds similar to nature, like a rushing river, wind in the trees, or falling rain. It's gentler than the static-like hiss of white noise.

How long should I listen to pink noise?

As long as you like, all night or on a timer. Just keep the volume quiet, at 60 decibels or lower, to protect your hearing.

Is pink noise good for sleep?

Studies suggest it can help with sleeplessness and nighttime disturbances, and may help you stay in the deep sleep stages that are the most restful.

How to use pink noise for sleep?

Play it from a sound machine or an app like BetterSleep at a comfortable volume, starting shortly before bed.

What's the difference between pink and white noise?

Both contain every frequency humans can hear. In white noise, all frequencies are equally balanced. In pink noise, the lower frequencies are stronger than the higher ones.

Try Pink Noise Tonight With BetterSleep

If you struggle with insomnia or getting enough rest, it might help. BetterSleep was created by sleep experts and makes it easy to add pink noise to your bedtime routine, alongside guided meditations, music, and SleepTales.

With 150+ customizable sounds, BetterSleep has helped over 67 million people rest better. Download the app for iPhone or Android and get started today.