Discover how green noise can transform your sleep quality. Our comprehensive guide covers benefits, usage tips, and the science behind nature's most effective sleep aid.

The Guide to Green Noise for Sleep

Feeling tired? You’re not alone. Around 33% of Americans report that they don’t get enough sleep, with between 50-70 million suffering from sleep disorders. BetterSleep has a sleep hack that’ll have you feeling more relaxed and rested right away: Green Noise.

Green noise is a type of ambient sound that has been shown to promote relaxation and help listeners fall into a deeper sleep. Due to the specific frequency of the sound, it tends to mimic natural noises like waterfalls, ocean waves or rustling leaves. Green noise is a variation of white noise; while white noise may feel a bit harsh to some listeners (think TV static), green noise eliminates the higher frequencies of sound, therefore making it milder and helping listeners settle down into a calmer state. If you’re a nature lover, you already know how these sounds can help you feel pleasantly relaxed and centered. Thanks to its calming and tranquil tendency, green noise is often used for sound masking or as a study aid, helping folks find peace in different moments throughout the day or night.

BetterSleep’s green noise soundscapes have listeners feeling the benefits not only at bedtime, but any time the world feels a little too loud.

What Is Green Noise? Understanding the Science Behind Nature's Sleep Aid

What makes green noise so special? What makes it different from other “colors” of noise? Follow along as we take you through the science behind green noise.

What is Green Noise?

You’ve probably heard of white noise before, but did you know that ambient noise can come in many “colors,” including white, pink, brown, green and more? According to Dr. Abhinav Singh, a board certified specialist in Sleep Medicine, "Different frequency concentrations are grouped as colors. White has a hissing tone to it, while green has more middle range, and brown has more low bass ranges." Most people are familiar with white noise–the sound the TV or radio makes when it’s out of tune. It’s fuzzy, consistent and might sound a little harsh to some. Enter green noise, white noise’s polite cousin, here to put you into a spa-like state of relaxation!

Green noise is a type of ambient sound with frequencies around 500Hz. Created by filtering out certain higher or harsher tones of white noise, green noise is a mellow frequency that mimics the sounds of nature. Because some frequencies are removed, green noise has a slight oscillating quality that likens it to the ebb and flow of nature. For this reason, it’s known to be one of the calming “colors” of sound, often used in meditation, study sessions, or to relax before bedtime.

What is Frequency of Sound?

Sound frequency, simply put, is the number of times a sound wave vibrates in a single second. We measure sound frequency in hertz (Hz); humans have a hearing range of 20-20,000 Hz. Higher frequency sounds have a higher pitch, and lower frequencies generate lower tones. Here are some common examples of frequencies you may encounter in your everyday life:

Sound Example

Approximate Frequency (Hz)

• Thunder: 20–120 Hz
• Cat Purr: 25–50 Hz
• Human Speech: 85–255 Hz
• Rainfall: 100–800 Hz
• Car Horn: 500–1000 Hz
• Bird Chirping: 2000–8000 Hz
• Dog Whistle: 20,000+ Hz

These frequencies have different impacts on the human brain. Evolutionarily speaking, our brains are conditioned to respond to different sounds. High pitched noises set us on alert, indicating danger or a change in the environment. Think about it: it’s almost impossible to ignore the high tones of a baby crying or a fire alarm; we are wired to pay close attention when we hear these sounds in order to ensure our own safety, and the wellbeing of those around us.

Low frequencies, on the other hand, have been shown to have a calming effect on us. Thunder sounds, meditative music and brown noise (keep reading for the full explanation) tend to make us feel grounded and relaxed. In nature, animals use the lowest frequency tones in their vocal abilities to communicate safety. Have you ever had a cat curled on your lap, purring contentedly? This is among the lowest of all frequencies of sound that humans can hear, and is known to have a calming effect on our physiology. Some people (cat lovers, no doubt) even assert that cat purrs can promote healing, but more clinical trials are needed to prove the theory.

Different “Colors” of Noise

Perhaps you’ve heard of white noise, but what about other colors?

White Noise: Equal distribution of frequencies makes white noise a stable sound, often compared to TV or radio static. It ranges between 20-20,00 hertz (Hz), which is the full spectrum of audible sound. Since white noise encapsulates all frequencies at once, white noise is excellent at masking other sounds that people might find distracting, like traffic or noisy neighbours. Many listeners enjoy the sound-masking qualities of white noise, while others find the hissing tones too abrasive.

White noise has long been shown to help people fall asleep faster and achieve deeper, more restful sleep. In one study, white noise was shown to improve sleep onset time by 38% in healthy adults. As the most well-researched color of sound, white noise has plenty of evidence to back up its efficacy.

Brown Noise: Filtered white noise with all the higher frequencies removed, brown noise emphasized low frequencies and is often compared to sounds of thunder or heavy rainfall. Brown noise range is typically under 500Hz, making it sound low but still steady.

The grounding tone of brown noise may evoke feelings like curling up with a good book and a warm cup of tea during a thunderstorm. It blankets you with its deep, soothing sound, allowing even the most anxious listeners to sink into a sense of calm. Brown noise is especially effective as a tool to help with relaxation, but also as a sound-masking mechanism. The low tones of this frequency create a soothing cover-up for unwanted sounds and help drown out nighttime distractions.

Pink Noise: Pink noise lies between white and brown on the spectrum, with generally lower frequencies. It is a gentle, consistent sound which has been shown to help sensitive listeners stay asleep more effectively than white noise. Pink noise has also been proven to help with some cognitive and memory functions in older adults. As the scientific community investigates more about pink noise, increasing numbers of users report positive outcomes after using this frequency as a sleep aid. A systematic review of 35 studies showed that 81.9% of those featuring pink noise were linked to sleep improvements. Compare that to the 33% of white noise studies with the same criteria and we can see that pink noise listeners are definitely onto something!

Green Noise: Another type of filtered white noise, green noise cuts out all high- and low-frequencies to focus on soundwaves centered around 500Hz. Green noise tends to have a mildly “wavy” effect, which means the frequency can go up and down within a defined window, between 500-5,000Hz, creating a slightly oscillating sound that differs from traditional white noise’s even tone. The frequency of green noise mimics that of nature, leading to a relaxing, tranquil feeling in listeners.

Green Noise found in Nature

Waterfalls, rustling leaves, ocean waves – all of these are very similar to the ambient sounds of green noise from a sound machine or sound mixer app. If you’ve spent time in nature, you may know how relaxing it can be to get lost in the sounds of a babbling brook or the gentle rush of a waterfall. For example,the frequency of a calm river has many ups and downs (higher or lower frequencies), but peaks at around 861Hz, putting it in the same frequency category as green noise. Natural sounds have always been shown to reduce stress and help listeners feel more relaxed, and new documentation suggests that green noise attunes our brains to similar frequencies.

The Benefits of Green Noise for Sleep and Health

According to expert Dan Berlau, a professor of pharmaceutical sciences at the Regis University School of Pharmacy, "Soothing sounds help the brain and nervous system by reducing stress and promoting relaxation through the activation of the parasympathetic nervous system. Additionally, colored noise can mask disruptive environmental sounds and help lift mood and reduce anxiety." Read on to discover the many ways green noise can impact health.

Improved Sleep

Green Noise, as the frequency of nature, can be used as a sleep aid with countless potential benefits. For starters, the steadiness of green noise can be used to mask outside noises that may prevent a person from falling asleep. We all know how hard it is to drift off when you can hear your neighbor’s TV blasting, and green noise can make the perfect sound cover.

Green noise has also been reported to help listeners fall asleep faster, stay asleep longer and wake up feeling generally more rested. It can help the brain establish a more consistent sleep pattern, allowing the listener to remain asleep during moments where they may have otherwise woken up. Anecdotal evidence from green noise users suggests that it’s a calmer alternative to white noise, which users report can sound harsh, like hissing or static.

Anxiety and Stress Reduction

Anxiety can be the enemy of sleep; anyone who’s ever laid awake at night, mind wandering, can attest to that! The soothing tones of green noise can help calm anxious minds, as reported by BetterSleep users. One user even described green noise as feeling like “a weight [being] lifted off my brain,” an indication of the type of serenity associated with this type of ambient sound. The consistent nature of green noise also helps block out mental chatter and helps the user focus on the nature-like sounds, creating space for mindfulness.

Nature sounds have long been established as a source of calm for humans. According to research published in Science of The Total Environment, listening to the sounds of nature can improve mood and alleviate stress. The frequency similarities of nature and green noise make them a fantastic crossover for those wanting to experience calm, soothing and natural sounds.

Green noise is quickly becoming a sound of choice for wellness environments like yoga classes, mindfulness or meditation training, and breathwork practices. Though it’s a relatively new trend, green noise is gaining momentum and becoming a fast favourite among holistic practitioners who want to focus on the healing and rejuvenating properties of nature. With its close-to-nature frequencies, green noise is a great choice for those wanting a natural, yet neutral, soundscape.

Concentration and Focus

Due to its rhythmic yet non-intrusive quality, green noise is ideal for those looking for some background noise, but not wanting the sounds to overtake their focus. Green noise is mid-range, with the highest and lowest frequencies of audible sound removed, so many people find it to be a fairly neutral sound. Some folks like to study with classical or ambient music, though others find it distracting if there are lyrics or complicated musical patterns for their brains to follow. Others find silence to be a little too quiet for concentrated work-flow, and want there to be just a little something in the background. Green noise accommodates the need for a calming yet subtle backdrop for any work or study session.

Heart Rate Normalization and Physiological Benefits

Since its acoustic properties are so similar to sounds of nature, green noise is an excellent option for those wanting to promote healthier physiology practices. In addition to its calming nature, green noise can help block out other loud or irritating sounds in the environment. One study published by the Journal of the American College of Cardiology highlights the possible dangers of excessive noise on the human heart. This peer-reviewed study specifically investigates the effects of nighttime noise on vascular function and oxidative stress, noting that noisy environments have a significant impact on heart health. In fact, the study shows that nighttime noise exposure can increase a person’s risk of stroke and coronary heart disease! Those who live in cities or loud environments may want to seriously consider incorporating noise cancellation strategies, like green noise, into their daily lives.

Aside from the noise-cancelling benefits, green noise can have an overall calming effect on the human body. Physiologically, when we hear sounds of nature, our heart rate and breath rate can slow down. Green noise operates at the same frequency as natural sounds, giving it an overall soothing and relaxing vibe. Try it for yourself–take a moment to center, whether during the day or before bed, with the frequency of nature.

Who Should Use Green Noise? Identifying Ideal Candidates

Anyone can benefit from the use of green noise, but here are a few key groups who may benefit especially from the wonderful world of natural frequencies.

Shift Workers

Those who have ever worked a night shift can attest that trying to sleep during the day can be a complicated process. Oftentimes, shift workers or overnight workers have schedules that simply cannot accommodate a normal circadian rhythm. When this natural “inner clock” can’t be followed, some people may experience trouble falling asleep, staying asleep, or even more serious sleep disorders. Green noise is a helpful tool for relaxation no matter what time it is, making it suitable for those sleeping at odd hours. In addition to some other strategies, such as a dark bedroom and a consistent bedtime routine, green noise can help you get more restorative sleep, no matter when bedtime is.

Urban Dwellers

City folks are often bombarded with nighttime noise–traffic, garbage trucks, rowdy neighbors, you name it! Embracing the soft sounds of green noise can help block out those unwanted sleep disturbances. Not only will it nestle you into a quiet cocoon of natural sounds, green noise has been known to help mask outside noises during a sleep cycle, helping the listener sleep for longer periods, without interruption. Now that the statistics show how damaging nighttime noise can be, we know that we should take the necessary steps to ensure a better sleep environment.

Anyone with Anxiety at Bedtime

Struggling with a racing mind or thoughts that just won’t seem to quiet down? Green noise might be just what your nervous system is craving–a way to slow down and focus on one soothing sound. Mental health is one of the most important aspects of good sleep hygiene; if we don’t feel good before bed, it’s easy to spiral into insomnia or other serious sleep problems. Since its mid-range frequency resembles nature, green noise provides a consistent, pacifying sound that can help reduce the stress hormones that flood an anxious mind. The repetitive and continuous thrum of green noise gives listeners one singular sound to focus on, which can help ease the unwanted reel of thoughts cycling in the mind. Additionally, some people may be bothered by a room that’s too quiet, and green noise can provide that gentle and organic background vibe for the perfect sleep setting.

Parents Supporting Children

Throughout the ages, kids have been notoriously resistant to bedtime, so parents need every advantage they can get! Helping soothe energetic kids off to dreamland can be a daunting task, but incorporating green noise into children’s bedtime routines can be a natural and practical method to encourage a peaceful transition to sleep. The harmonizing sounds of nature can help children feel relaxed by lowering their breathing rate and giving them a single point of focus, supporting them gently as they fall asleep. Any parent who’s ever tried to lull a lively child to sleep can see that green noise could be a gamechanger for bedtime success.

An important aspect to note is that volume levels should be lower for children and babies, kept within 30-40 decibels to avoid any possible hearing damage.

Students and Professionals

Green noise, while extremely useful at night, is also considered a great tool for focus and concentration. Those who want a little extra cognitive boost might want to give green noise a try during their next intense study or work session. Users report that green noise can help people feel more “in the zone” while executing tasks that require superior focus. Green noise can also be beneficial for workflow by cancelling out other unwanted noises in the vicinity.

People Living with PTSD or Sleep Disorders

PTSD (Post Traumatic Stress Disorder) is a condition that affects about 13 million Americans per year. It is a condition caused by trauma, usually involving a dangerous and shocking incident. PTSD can affect anyone, but commonly impacts veterans or military personnel after living through combat or training accidents. People living with PTSD may face an increased likelihood of sleep problems including insomnia, nightmares and a long list of other issues. Because of the tendency toward these sleep issues, folks living with PTSD have a higher risk of sleep-related health concerns.

Anyone suffering from a sleep disorder knows the feeling of exhaustion throughout the day, the inability to fall or stay asleep and the more serious health implications that can come with it. That’s where green noise comes in. The soothing sounds of nature may be able to help bring a sense of calm to people living with PTSD or sleep disorders. Because of the nature of PTSD, it involves an overactivation of the sympathetic nervous system (“fight or flight” response) and an underaction or dysregulation of the parasympathetic nervous system (“rest and digest” mode). When these systems are out of whack, sleep becomes very difficult and extremely sensitive. Many folks living with PTSD wake frequently during the night, whether due to nightmares or startles during the night. Because natural frequencies are shown to help regulate the sympathetic nervous system and help a person calm down, green noise as a part of a larger therapy plan may be a helpful suggestion for many. Green noise is useful in both blocking out environmental noises that may startle a person awake and helping instill a sense of calm and relaxation. It’s also less harsh than white noise, which makes it a mellow, tranquil sound. As part of a therapy plan, green noise can be helpful for those experiencing PTSD and other sleep disorders.

How to Use Green Noise Effectively: A Practical Implementation Guide

Before jumping into green noise, here’s everything you need to know for optimal results.

Starting as part of your wind-down routine, it’s advised to press play a good 15 to 30 minutes before going to bed, ensuring you’re already getting into relaxation mode for the evening. Keep the volume relatively low for the health of your hearing. Overnight sounds should not exceed 50 decibels, or equivalent to the hum of a refrigerator, but for extended listening, it’s better to keep the volume closer to 40 decibels. It’s best to position your listening device away from your head. If you’re using green noise with kids or babies, the sound should not exceed 30 decibels, especially for prolonged use. Continue your bedtime routine, allowing the frequency of nature to wash over you and engage some mindfulness practices.

Integrating Green Noise into a Healthy Bedtime Routine

Bedtime is a sacred time for some, while others find it to be stressful or anxiety-inducing. Whatever your POV on bedtime, we’ll help you clean up your sleep hygiene and get on the right track to the best sleep of your life.

What Makes a Good Bedtime Routine?

A healthy bedtime routine can make all the difference in a person’s ability to get restful, restorative sleep. However, what you consider a healthy sleep habit might throw someone else off their sleep game entirely–it’s an utterly unique process for each person. That’s why the sleep scientists at BetterSleep have designed this highly customizable advice for figuring out your perfect sleep habits.

Stick to a Schedule

Sleep experts agree that a steady bedtime and wake-up time is essential for a healthy sleep routine. Health psychologist Julia Kogan states that "by waking up at a consistent time every day, it helps set our body's clock, known as the circadian rhythm, which also helps us feel sleepy at the same time every day and have a sufficient window of time for sleep.” Our circadian rhythm regulates more than just sleep; it’s responsible for hormone production, digestion and body temperature as well. This holistic body system can be thrown off kilter if our bedtimes stray too far from a reasonable average, so bedtime consistency is an important part of a fully functioning body.

Preparation for Bedtime

Think back to when you were a kid. You likely had some tasks to cross off your bedtime to-do list like brushing your teeth, washing your face and reading a bedtime story. Well, it’s time to nurture your inner child and bring bedtime back! Setting yourself up with a real routine and going through the same process night after night can help classically condition your brain to recognize patterns and start getting sleepy, even before your head hits the pillow. Some possible ideas to get you started include:

• Prepare Your Bedroom
• Calm Music/Green Noise
• Gentle Stretching
• Bedtime Hygiene (brush teeth, warm shower)
• Read a book
• Meditate
• Lights Out

Following a tranquil routine can help get your brain into the mindset of sleep, allowing it to register that bedtime is coming. Include whatever calm activities feel good for you, but do your best to keep it relatively consistent each evening.

Set the Ambience

Taking a few moments before bedtime to set the scene becomes an essential step for those who swear by their evening routines. The bright lighting that most of us have in our homes is quite disruptive to the circadian rhythm, so experts advise installing dimmer switches or using softer lamp lighting after sundown. Sleep neuroscientist Matthew Walker notes that “by dimming the lights an hour before bed, you help your body recognize that night has arrived, making it easier to fall asleep and stay asleep.” Spending just 5 minutes preparing your space for bedtime is a simple first step that will help you subconsciously realize that bedtime is on its way.

Unplug from Technology

Did you know that approximately 70% of American adults sleep with their smartphone either right next to them or close by in their room? In our modern society, unplugging completely can be next to impossible. But experts recommend disconnecting as much as possible before bedtime to avoid upsetting your sensitive circadian beat. While it’s ok to keep your phone nearby to set alarm clocks, listen to sleep sounds or set timers and reminders, professionals in the sleep science field agree: blocking out blue light as much as possible is essential for a restful night of sleep. The blue wavelength of light has the strongest alerting effect on your circadian rhythm and halts your melatonin release,” says Dr. Angela Holliday-Bell, MD and certified sleep health specialist. “Evening screen exposure can delay your melatonin release, effectively shifting or delaying your circadian rhythm such that you feel sleepy later than intended.” Though many folks like to spend time on their smart phones or other devices to unwind or relax, those habits may be unconsciously sabotaging our sleep! So, what can we do instead?

Read a book before turning out the lights. Try to avoid anything thrilling or frightening before bed. It’s also best to skip books in the self-help category, as this can prompt you to start making mental plans and checklists, defeating the purpose of the wind-down activity. Experts suggest light fiction or fantasy, poetry or biographies for the best pre-sleep relaxation.

Gentle exercise is another great way to wind down and prepare your body and mind for bed. Mild exercise like stretching or yoga can help connect body and mind, especially when combined with breathing exercises. These mindful practices help bring your heart rate and breath rate down, adding a much-needed moment of calm after a busy day. Check out some ideas for Yoga Before Bed from the BetterSleep blog.

Meditation is an excellent tool for getting the body and mind synchronized for deep sleep. The practice of meditation can feel daunting at first; telling your busy mind to quiet down is like trying to tell a toddler not to push elevator buttons! But meditation is actually not as complicated as you think. Take a moment to close your eyes and count to five, breathing in as you do. Now hold your breath for a beat, then exhale as slowly as you can. Look at you–you’ve just meditated! Mindfulness is really the ultimate in mono-tasking; it’s taking time to slow down and focus on one single activity at a time. Breathing? Great. Watching a flickering candle for a few minutes? Also a wonderful way to meditate. Want to sit cross-legged and connect with your inner monk vibe? Sounds fantastic. Whatever your level, don’t let yourself be intimidated by the concept. A few focused deep breaths before bedtime can revolutionize your whole bedtime routine with very minimal effort. If you’re looking for a little extra help with meditation, BetterSleep offers guided meditations in the sleep sounds library.

Avoid Common Sleep Disrupters

Sleep experts suggest that certain activities can have a negative effect on a person’s ability to fall asleep, and even on the quality of sleep throughout the night. Dr. Jade Wu, a board-certified sleep psychologist and author of the book Hello Sleep, says that bedtime is “not the time to multitask or stimulate your brain with more input. Instead, it should be treated as a buffer between your busy day and restful night.” In order to get the most restorative sleep, professionals in the field recommend steering clear of the following stimuli for at least 2 hours before bedtime, whenever possible.

Screen time

Alcohol

Heavy meals

Caffeine 

Work or intense mental tasks

Multi-tasking

Bright lights

Strenuous exercise

Using Green Noise in Real Life: Practical Tips

Whether using green noise for some evening calm or just to chill out during the day, you may wonder about the best ways to implement these natural sounds into your daily life. Here’s the full story on how to implement green noise in a way that makes sense for your unique needs.

Best Times of Day to Use Green Noise

Any time of day or night can be the right time for green noise. Activities that compliment green noise’s natural frequency are especially fitting for this particular soundscape. These moments are numerous, but may include the following.

Study sessions are the perfect time for green noise, as it can help improve focus and concentration on steady tasks. Deep work requires intense focus, and green noise provides a neutral background sound. It doesn’t have harsh or hissing tones, so it is often referenced as a grounding and subtle soundtrack to help you concentrate your attention.

Wellness practices like yoga, meditation and other audio therapies regularly use green noise as background music. Because green noise utilizes the same frequencies as nature, it’s a favourite choice for practitioners who want to add a natural ambience to their classes or workshops. Its unassuming sound texture and lack of melody or lyrics make green noise a fitting choice as background audio, whether you’re attending class in a studio or engaging in your own practice at home.

Bedtime routine is another optimal time for green noise implementation. Starting 15-30 minutes before bed, turn on your green noise playlist and let the frequency of nature wash over you. The soothing tones of green noise can add some moments of relaxation to any bedtime routine and help you wind down after a busy day. This window, however brief, gives your body time to slow down and your brain the space to unplug from the hustle of the day.

Green Noise vs. Other Sound Colors: Making the Right Choice

While this is an entirely personal preference, many people find green noise to be the most calming, natural sounding ambient noise. Some may dislike the harsher tones of white noise, while others might gravitate to the low rumblings of brown noise. There’s no right answer here, but no matter your preference, all these different “sound colors” have been shown to help people relax and fall into a deeper, more restful sleep.

https://www.sleepfoundation.org/noise-and-sleep/what-is-green-noise

Best Devices for Listening

While some folks listen to green noise directly on their smartphones, the speakers aren’t always the best quality and don’t always have clean output. Here are some possible ways you might want to consider listening to green noise and other sleep sounds.

Sound Machines

Sound machines have been around for over half a century. This tried-and-true classic is a useful sleep aid for some, while others prefer a more modern solution. Sound machines are marketed toward folks who have trouble sleeping, parents with young children and people who live in noisy areas. Equipped with a small selection of audio tracks, often featuring colored noise and nature sounds, sound machines are a great choice for those who only need a few different options for sleep sounds. Not all sound machines come with green noise, so you might want to verify your options before buying. The audio quality ranges on sound machines depending on the price point. Many sound machines also consider other features, such as portability, bluetooth connectivity and timers.

Smart Speakers

“Alexa, play Sleep Sounds.” Or maybe it’s “Ok Google, play my Green Noise playlist on the BetterSleep app.” These commands might be familiar to you if you have smart speakers at home. Smart Speakers allow you to set timers, integrate routines and listen from a wide range of sources. You can connect your smart speaker directly to the BetterSleep app, pairing with your sleep playlist or with any of the hundreds of sleep stories and guided meditations offered on the app. Smart speaker integration also helps with habit stacking. For example, you can program your speaker to dim the lights and play sleep music at the same time each night, helping you maintain a consistent bedtime routine.

BetterSleep App

Some sound machines come with timers and other customizable features, but using the BetterSleep app’s sound mixer is the most flexible option to build your perfect sleep playlist. Not only that, but BetterSleep is loaded with innovative personizations that can help guide you to your best sleep ever. Let’s start simple: you can add a timer to your green noise track, allowing the sound to continue throughout the night, or cutting it after a certain period. The BetterSleep sound mixer also lets you layer different sounds and beats on top of one another, allowing you to create a one-of-a-kind wall of sound with just a few clicks. You can add colored noise, nature sounds, binaural beats and much more, adjusting the volume and intensity of each individual sound. While typical sound machines let you play one sound at a time, BetterSleep provides the experience for users to compose their own soundscape by picking and choosing sounds according to their unique tastes.

Not only that, but the BetterSleep app offers a sleep tracker and countless other useful features to help improve your sleep. Notably, the Sleep Tracker is a favorite among BetterSleep users. The Sleep Tracker helps you recognize your sleep patterns, ideal waking window and can analyze your overnight data to recommend better long-term sleeping habits. This cutting-edge app also offers insight and advice for users based on self-reported information. For example, the chronotype quiz helps users investigate their own “sleep style” and guides them to find personalized sleep solutions, all backed by science. The sleep experts at BetterSleep have compiled thousands of resources for your perusal, from blog posts to habit tools that will help you get informed and organized about the structure of your sleep.

BetterSleep offers flexible listening models, allowing you to connect headphones (in-ear, over ear or headband), bluetooth speakers or smart speakers to your device to play your favourite sleep sounds. You’ll want to consider some different factors when choosing how to listen, such as:

Do you sleep alone? 

Do you want to listen just before bed or all night?

What is your preferred position for sleep?

Do you mind keeping your phone on your bedside table?

Do you need noise-cancelling features?

Once you’ve figured out your listening preference, you’ll be able to try it for yourself and experience the calm sensations that green noise can deliver.

Volume and Duration Guidelines for Safe Listening

It’s always important to know the safety guidelines before implementing any new technology in your routine. There are two major points to be aware of when considering your sleep sounds: device safety and hearing protection.

Smartphones and tablets are indispensable tools in our modern world, but we cannot discount safety warnings and features when using them, especially at night. First, devices should always be kept at a distance from the bed to avoid overheating and fire risk. Electronics produce heat, especially when plugged in for charging. Keeping them on the bed or worse, under a pillow, can cause them to overheat and pose a serious risk of catching on fire. Internet-enabled devices are also constantly emitting EMFs (electromagnetic frequencies) so it’s best to keep them on airplane mode at night. (Thankfully, BetterSleep’s playlists are downloadable and you’re able to listen even when offline.) EMF emission risk drops drastically with distance, so keeping your devices a few feet away can significantly lessen the exposure.

When implementing sleep sounds into your routine, safe volume levels are of the utmost importance. The World Health Organization recommends keeping nighttime noises as low as possible, with continuous sounds ranging around 40 decibels. (If you aren’t sure what that sounds like, there are tons of free volume monitoring apps available for download.) Experts note that sounds over 80-90 decibels can be damaging to our ears and continuous noise at this level can cause irreversible hearing loss. Therefore, sleep scientists suggest keeping green noise at the lowest possible volume overnight, so that it covers external noises but doesn’t disrupt your sleep or cause damage to your hearing. If you’re using sleep sounds with children, be cautious to keep the volume even lower, around 30 decibels, in order to protect their sensitive little ears.

Debunking Myths About Green Noise

Green noise is a relatively new noise color on the scene, especially in the sleep and audio therapy space. Green noise has been used for years in audio engineering, but it’s only recently become popular in the sleep wellness sphere. Because it’s a rather new trend, there are some misconceptions circulating about green noise that we’ll address below.

“All Noise Colors Work the Same” – False

White, green, pink and brown noise all have different advantages and are best suited to certain situations. Though there is significant crossover in their strengths,

White noise: masking other disturbing sounds in the environment

Brown noise: grounding and deep relaxation

Pink noise: brainwave activity

Green noise: promoting a sense of calm

“Green Noise Is Just Rain Sounds” – Not Quite

Green noise can evoke the same feelings as rain sounds, but they aren’t the same. Though green noise was designed to have the same frequency as many natural sounds, rain has a more varying sound with some higher and lower pitches, and often changes in intensity. Green noise may make you feel as if you’re listening to a gentle rain storm, but it’s a unique sound on its own.

“Green Noise Works Instantly” – It’s a Practice

Wouldn’t it be great if we could have a magic sleep button that works with the first use? That’s not the reality, but luckily green noise is a practical tool within a healthy sleep routine. It may take a few nights to start feeling the effects, but your patience will be rewarded in the end if you stick with it. Some people may feel the calming effect of green noise straight away, while others may need a few days to get into it. If it’s not coming naturally, start with a few minutes at bedtime, along with some calming breathing exercises, and see if you feel any difference.

Conclusion

Green noise is quickly becoming a fan favourite among people all over the world. From professional wellness practitioners to those simply seeking a good night’s sleep, green noise is a natural and straightforward way to help your brain drift into a calm state and disengage from the busyness of the day. From the physiological benefits to the ease of bedtime, green noise can help you on the way to the restorative sleep you’ve been longing for.

The BetterSleep app offers an easy-to-use, fully customizable sound mixer to give you complete control over your playlist and features. It’s never been easier to start–download the BetterSleep app today and give green noise a try for yourself!

Frequently Asked Questions

Is green noise the same as white noise?

Green noise is a variant of white noise. While white noise comprises all frequencies of audible sound, green noise focuses on mid-range frequencies. This gives green noise a gentler, more natural sound. White noise is sometimes described as a staticky or hissing sound, and some people find that grating.

What does green noise sound like?

Green noise has been described as sounding like a gentle rainstorm, a river or rustling leaves. It evokes sounds of nature because it encompasses the same frequencies of many natural sounds. It is a quiet rushing or rumbling sound which often makes people think of different elements of nature.

Can green noise help me sleep?

Yes, green noise is often used to help people sleep. Because of its relaxing tones, green noise helps people enter a state of calm. As part of a healthy bedtime routine, it can help users fall asleep faster and stay asleep longer. Users report feeling more rested and rejuvenated after implementing green noise in their nightly routines. It can also help with studying, focusing on work, or wellness practices.

How does green noise help you relax?

Green noise embodies the sounds of nature to help users reach a state of calm. The soothing frequencies encourage the body and brain to enter a state of relaxation by tuning into the parasympathetic nervous system, the body’s “rest and digest” mode. Slower breathing and heart rate, reduced anxiety and a sense of peace are green noise’s main boasting points.

How do I listen to green noise?

Some sound machines come equipped with green noise. Streaming services may offer green noise playlists as well. However, the best way to listen is through the BetterSleep app, so that you can adjust all the controls to your exact preferences. Stacking sleep sounds has never been easier than with the BetterSleep app, and you’ll be able to craft a personalized soundscape to help you unlock your best sleep ever.

When should I listen to green noise?

The ideal times for green noise listening are bedtime, while studying, and while engaging in calming activities. Many people like to use green noise as a bedtime sleep aid because it simulates the sounds of nature and makes people feel relaxed. It’s also great for focus and concentration, making it ideal for study or work sessions. Finally, green noise compliments mindfulness and wellness practices through its soothing frequency. Many yoga studios, wellness spas and other practices incorporate green noise into their audioscapes.

Who should listen to green noise?

There’s no specific audience for green noise; everyone can enjoy the frequencies of nature. But there are some groups who may find it extra helpful. These include people living with anxiety, PTSD or sleep disorders, students who need help focusing on tasks, city-dwellers who experience too much external noise and parents of young children. That said, green noise can be used to support anyone in a variety of different contexts.

How long should I listen to green noise before sleep?

Some people enjoy listening to green noise for 15-30 minutes as part of their nightly routine, while others prefer to keep it on in the background. People who are at risk of nighttime awakenings may want to let it play all night, since green noise is excellent at masking external noises.

Is it safe to listen to green noise all night?

As long as you’re following the safe practices for listening, it’s fine to leave your green noise running through the night. Make sure to keep your phone at a distance overnight to prevent overheating. Take extreme caution if you’re using wired headphones to listen, and make sure you keep the sound as low as possible. You should be able to hear the green noise in the background so it can drown out outside noises, but it shouldn’t exceed around 40 decibels for all-night listening. For children and babies, try to keep it closer to 30 decibels.

Can green noise be used with children or babies?

Absolutely! Babies and children often love green noise because of its calming and relaxing sound. Green noise helps children feel soothed before bed, but can also be used any time of the day that you want to add a little pocket of calm. Keep in mind that the volume should be kept to a minimum to protect their delicate ears.

What does the BetterSleep app do?

The BetterSleep app features countless innovative ways to help support your sleep habits. It’s full of useful information about sleep science, healthy habits and best practices. Most notably, the BetterSleep Sound Mixer is the ideal way to listen to green noise and all your favourite sleep sounds. You can create a soundscape that’s all your own, allowing you to compose every note in your perfect playlist. There’s also a Sleep Tracker, Guided Meditations and Sleep Stories to try out for yourself.

How can I try the BetterSleep app?

You can download the BetterSleep app from the App Store for Apple products and the Google Play Store for Android. It comes with a 7-day free trial so that you can play around with different features and start learning about how BetterSleep can help you unlock the best sleep you’ve ever had!