White, pink and brown noise: do sleep sounds help?
What white, pink and brown noise are, who finds them helpful, and how to use sleep sounds safely.
By Best Sleep Trackers · Updated October 18, 2026
If a noisy street or a snoring partner keeps you awake, a constant sound can make sudden noises less jarring. The sleep sound mixer lets you blend rain, a fan, ocean waves, a forest and three kinds of noise.
The colours of noise
- White noise is even across all pitches, a bit like a hiss.
- Pink noise is softer on the high pitches and sounds more like steady rain.
- Brown noise is deeper still, closer to a rumble.
Which is best is a matter of taste. Try each for a few nights.
Using them well
- Keep it low. You should be able to talk over it.
- Use the fade-out timer so it is not playing all night if it does not need to be.
- Place the speaker a few feet away, not under your pillow.
- Pair it with a routine. Sound works best with a calm wind-down and a dark room.
Babies
Do not put a speaker in or near a baby’s sleep space, and keep any sound quiet. Follow safe sleep basics (Safe to Sleep).
If you struggle to sleep for weeks, see your doctor. Persistent insomnia is common and treatable (NHLBI).
Sources
Related articles
- Adult sleep Breathing exercises for sleep: 4-7-8, box and slow breathing Three simple breathing patterns to help you unwind, and how to practise them safely.
- Adult sleep Sleep cycles explained (and how accurate the 90-minute rule is) What happens during a night of sleep, what a cycle is, and why 90 minutes is an average rather than a rule.
- Kids’ sleep Night lights for kids: choosing a gentle glow What kind of night light is calm for children, and how to use a screen as a temporary night light safely.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.