What Is the Best Noise for Sleep? Experts Reveal the Top Color Sounds for Better Rest
Move over, white noise—these other colors may be even more relaxing
Struggling to fall asleep or stay asleep at night? Between noisy neighbors, ticking clocks or just the thoughts in our own heads, achieving a peaceful night’s rest can feel nearly impossible. That’s where sleep sounds—often referred to by their “colors”—come in. These soundscapes help mask background noise, calm the mind and create an optimal environment for rest. But what is the best noise for sleep? We spoke with sleep experts to break down the science behind these sounds, the best color noise for sleep and what to consider when adding them to your bedtime routine.
What are color noises?
“Sleep or color [noises] are ambient sounds used before and during sleep time to promote restful sleep,” explains Julia Siemen, a Certified Sleep Science Coach at Sleep Advisor. While the term “color noise” might sound abstract, she adds that “they’ve been categorized by color to help represent their different distinct frequencies” and textures.
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“These sounds can mask environmental distractions, promoting relaxation and creating a consistent auditory environment that helps the brain settle into sleep,” adds Chelsea Perry, DMD, owner of Sleep Solutions and a Diplomate of the American Board of Dental Sleep Medicine.
How effective are color noises for sleep?
Color noises work by creating a consistent auditory backdrop. This helps the brain block out sudden or jarring sounds that could interrupt sleep. This effect, known as sound masking, is especially helpful for light sleepers or those in noisy environments.
That said, not all noises work the same for everyone. “They can be effective for some, but there’s not much scientific evidence to fully support their benefits for everyone,” says Siemen. She notes that the majority of studies supporting color noises’ efficacy suggest they help with “relaxation and improved sleep duration and quality.” “Many people find them helpful not just for falling asleep but for focusing or managing conditions like tinnitus,” adds Dr. Perry.
Breaking down the different color noises
Preferences for color noises can vary. Finding the right sound to help you fall asleep faster may involve trial and error. Here, Siemen and Dr. Perry share the most common types:
White noise
Often compared to a “flat” sound, white noise includes equal intensity across all frequencies. “White noise is probably the most recognizable as TV or radio static noise,” explains Siemen. It’s great for masking sudden sounds and is widely used in sleep machines. In one Harvard study, listening to white noise reduced the time it takes to fall asleep by 38 percent.
Pink noise
Pink noise balances frequencies to create a deeper, more natural sound. “[It’s] a low-frequency sound and resembles steady rainfall,” adds Siemen. “It’s often used to improve deep sleep and may help with memory consolidation,” adds Dr. Perry. In fact, research in Frontiers in Human Neuroscience found that listening to pink noise while sleeping increased slow-wave brain activity, which is associated with deep sleep.
Brown noise
Also called red noise, brown noise has even deeper, richer frequencies that Siemen says “sounds similar to the ocean.” “It’s soothing for people who find white noise too harsh, and it’s often preferred for relaxation and focus,” says Dr. Perry.
Blue and violet noise
These high-frequency sounds are sharper and more intense, similar to a hissing radiator. “[Blue noise] is rarely used for sleep, but can help with auditory masking in some environments,” adds Dr. Perry. “[Violet noise], also called purple noise, is mainly used for tinnitus relief, as it can help mask ringing in the ears.”
Green noise
A newer category, green noise amplifies mid-range frequencies with uniform intensity. It mimics gentle, natural sounds like flowing water or a stream and is considered calming.
Gray noise
“This is tuned to sound equally loud across all frequencies to the human ear,” explains Dr. Perry. “[Grey noise] is less common, but is sometimes used for specific auditory therapies.”
What’s the best noise for sleep?
“Personal preference often decides what works best,” says Dr. Perry. Therefore, it’s best to experiment if you’re unsure where to start. But while the “best” color noise for sleep ultimately depends on the person, pink noise often stands out as a favorite for sleep. Its balanced frequencies mimic natural rhythms, which may help lull the brain into a restful state. For those sensitive to noise, brown noise can be a gentler alternative, as its deeper tones may feel less intrusive.
So, how can you test out these color noises when you’re ready to turn in for the night? We recommend searching for free apps (one to try: Sleep Sounds by Sleep Pillow) or online sound generators (one to try: Noises Online). Some white noise machines also offer various settings, allowing you to cycle through options.
What to consider before using noise for sleep
“Remember that choosing a color sound for sleep will be different for different people and their preferences, some people don’t like any noise at all during their sleep,” says Siemen. She also emphasizes that color noises “will likely not be able to cure any sleep conditions” besides relieving symptoms. As always, talk to your healthcare provider if you are experiencing persistent sleep health issues.
Dr. Perry also underscores volume and duration. “Using these sounds too loudly or constantly might disrupt the natural silence your brain craves over time. If you’re relying on them nightly, it’s a good idea to occasionally check in and see if they’re still needed or if they’re masking an underlying sleep issue.”
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