What Is Green Noise and Why Does It Help You Sleep?
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.
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. 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.
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."
Green noise is a type of ambient sound with frequencies around 500Hz. Created by filtering out the harsher high and deeper low frequencies 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.
Different “Colors” of Noise
White Noise: Equal energy across all frequencies makes white noise a stable sound, often compared to TV or radio static. 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 neighbors.
Brown Noise: Filtered white noise with all the higher frequencies removed, brown noise focuses on low frequencies and is often compared to the sound of thunder or heavy rainfall. Brown noise range is typically under 500Hz, making it sound low but still steady.
Pink Noise: Pink noise lies between white and brown on the frequency 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. A systematic review of 35 studies showed that 81.9% of those featuring pink noise were linked to sleep improvements.
Green Noise: Another type of filtered white noise, green noise cuts out all high- and low-frequencies to focus on soundwaves centered around 500Hz. The green noise frequency mimics that of nature, leading to a relaxing, tranquil feeling in listeners.
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."
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.
Green noise has also been reported to help listeners fall asleep faster, stay asleep longer, and wake up feeling generally more rested.
Anxiety and Stress Reduction
The soothing tones of green noise can offer stress relief, help reduce stress hormone levels, and 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.
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 accommodates the need for a calming yet subtle backdrop for any work or study session.
Who Should Use Green Noise? Identifying Ideal Candidates
Shift Workers
Green noise is a helpful tool for relaxation no matter what time it is, making it suitable for those sleeping at odd hours.
Urban Dwellers
Embracing the soft sounds of green noise can help block out traffic and other sudden noises that disturb sleep.
Parents Supporting Children
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.
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.
How to Use Green Noise Effectively: A Practical Implementation Guide
Starting as part of your wind-down routine, it’s advised to play green noise 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.
Using Green Noise in Real Life: Practical Tips
Green Noise vs. Other Sound Colors: Making the Right Choice
While this is an entirely personal preference, many people find the green noise sound 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.
Best Devices for Listening
Sound Machines
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 every sound machine or white noise machine comes with green noise, so you might want to verify your options before buying.
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. 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.
Debunking Myths About Green Noise
“All Noise Colors Work the Same”: False
White, green, pink and brown noise all have different advantages and are best suited to certain situations.
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 the sound of light rain, but they aren’t the same.
“Green Noise Works Instantly”: It’s a Practice
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. 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
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.
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 audible frequencies, green noise focuses on mid-range frequencies. This gives green noise a gentler, more natural sound.
Can green noise help me sleep?
Yes, many people use green noise for 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.
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. You should be able to hear the green noise in the background so it can drown out outside noises, but it shouldn’t exceed 50 decibels, and closer to 40 decibels is best for all-night listening. For children and babies, keep it within 30-40 decibels.
