Many people find it difficult to sleep amid the noise. Not only can loud noises wake you up, but even subtle sounds can disrupt your sleep cycle, in turn impacting your health and overall well-being.
However, it may be interesting to know that certain sounds can, in fact, help improve sleep quality and give you a good night's rest. In this article, we explore different colours of noise and their impact on sleep, and we discuss which colour of noise is best.
Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One
What Is White Noise?
The colour of noise, despite its name, doesn't actually have anything to do with colour in the visual sense but refers to the way sound is distributed across different frequencies.
In an interaction with the OnlyMyHealth team, Dr Nikhil C Hiremath, Consultant Neurologist, SPARSH Hospital, Bengaluru, said, "Certain sounds can indeed aid in better sleep by masking disruptive noises and promoting relaxation."
White noise is the most common type of colour noise, which the doctor says "contains equal power across all frequencies, resembling static or the sound of a fan."
Research suggests that white noise has the potential to treat Attention-Deficit/Hyperactivity Disorder (ADHD), a common neurodevelopmental disorder of childhood. It is believed that white noise helps improve sleep and focus and also helps with tasks like listening and reading for people with ADHD.
What Is Pink Noise?
“Pink noise has a balanced frequency spectrum, with slightly more power in the lower frequencies, resembling the sound of steady rain or rustling leaves,” explained Dr Hiremath.
According to WebMD, this colour of noise is a "constant sound in the background." It is like white noise, only that the sound is deeper and has lower sound waves, causing a gentler and more soothing experience.
What Is Brown Noise?
Dr Hiremath described brown noise as having more energy at lower frequencies, akin to a deep rumble like thunder or a waterfall.
Studies have noted that brown noise, even with a rougher sound, can help you sleep more soundly, improve concentration, promote relaxation, and also help reduce ringing in people with tinnitus.
White Vs. Pink Vs. Brown Noise: Which Is Better For Sleep?
As per Dr Hiremath, all three types of noise can improve sleep quality by drowning out disturbances and promoting a calming environment.
However, individual preferences vary, he said, adding that experimenting with each type can help determine which is most effective for you.
While white noise resembles a constant shushing sound, it is known for its ability to cancel disturbances and create a consistent background.
Pink noise, on the other hand, offers a more balanced and calming alternative, potentially promoting deeper sleep and improved memory.
Brown noise, characterised by a deep, low rumble, shares similarities with pink noise in promoting relaxation.
However, ultimately, the best choice depends on an individual's personal taste.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
General Tips To Improve Sleep Quality
To enhance sleep hygiene, Dr Hiremath recommended:
- Establishing a consistent sleep schedule
- Creating a relaxing bedtime routine
- Optimising your sleep environment (cool, dark, and quiet)
- Limiting screen time before bed
- Prioritising physical activity during the day
Conclusion
White, pink, or brown noise—the kind of sound you choose depends on what you prefer and what easily lulls you to sleep. Each colour of noise offers unique characteristics. While white noise is known for its noise-cancelling abilities, pink and brown noise may have additional benefits, such as promoting deeper sleep and relaxation. At the end of the day, the key lies in individual comfort and preference. Exploring and experimenting with these various noise colours can help you improve your sleep quality and overall wellness.