What is brown noise (and is it the best for sleep)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what brown noise is, its benefits for sleep, how it compares to white and pink noise. Plus, what the different colors of noise mean for sleep quality.
Sometimes falling asleep is easier with a little noise in the background. A fan, light rain, the TV on in the other room. That steady layer of sound helps mask any outside disruptions, or just a room that feels “too quiet”.
Ambient noise creates a kind of consistency that can quiet a busy brain, which is why sleep sounds have become such a popular tool for winding down. But each type of noise is unique.
From the static-like texture of white noise to the gentler crackle of pink noise, different sound frequencies can shape your sleep environment in different ways. More recently, brown noise has entered the chat, gaining attention as a softer, lower-toned alternative that some people find especially soothing. We’ll break down what brown noise is, how it compares to other sleep sounds, and whether it might be worth trying as part of your bedtime routine.
What is brown noise?
Brown noise, also known as Brownian noise or red noise, has a deep, rich sound that resembles a strong waterfall or the ocean. In technical terms, it’s a type of sound signal that has a power density which decreases with increasing frequency, resulting in more bass-heavy sound compared to the steady hum of white noise.
Brown noise is created by applying the random movement of particles in a fluid, known as Brownian motion, to sound waves. This process results in the deep, rumbling sound characteristic of brown noise. It is deeper than white noise and pink noise because it emphasizes lower frequencies.
Take a listen for yourself:
What does the color of noise mean?
By now you might be asking, “Okay, but how can noises have colors?” The term "color of noise" refers to how different frequencies are distributed within a sound. This impacts how the noise sounds and how it can be used. Just like light can be divided into colors based on wavelength, noise can be categorized into colors based on frequency.
Choosing the right color of noise can depend on your personal preferences and what outside sounds you’re trying to mask. For example, someone sensitive to higher-pitched noises might find brown noise more soothing as its low-frequency energy gives it a fuller and more relaxing sound.
Is brown noise best for sleep?
Brown noise’s lower frequencies can be calming, and the consistent sound may help to reduce stress and promote relaxation. When you’re calmer, it’s easier to fall asleep and stay asleep throughout the night.
Masks sounds: One of the main benefits of brown noise is its ability to mask disruptive sounds. The deep, continuous sound of brown noise may cover up background noises such as traffic, noisy neighbors, or a barking dog.
Improves sleep quality: By promoting relaxation and masking disruptive noises, brown noise may improve overall sleep quality. Studies have shown that background noise may help people fall asleep faster and stay asleep longer. Better quality sleep can have a positive impact on your mood, cognitive function, and overall health.
Individual preferences: While many people find brown noise to be the best for sleep, personal preferences can vary. Some people might like the steady hum of white noise, while others might find the balanced sound of pink noise more soothing. It’s important to experiment with different types of noise to see which one helps you sleep best.
Scientific support: While studies specifically on brown noise are limited, the general benefits of using continuous, soothing sounds to improve sleep are well-investigated (with mixed results). Brown noise is popular among those looking to enhance their sleep environment.
Reduces anxiety: Brown noise may be particularly beneficial for people who have trouble sleeping due to anxiety, insomnia, or a noisy environment. Its calming effects may help reduce anxiety levels, making it easier to fall asleep. For those with insomnia, the consistent sound may provide a soothing backdrop that helps signal to the brain that it’s time to sleep.
Ease of use: There are many apps and devices available that can play brown noise throughout the night. This makes it accessible and convenient.
3 benefits of using brown noise
Brown noise is widely used for sleep, but its benefits may actually extend beyond bedtime. The deep, steady sound can create a calming background that supports focus, relaxation, and stress reduction throughout the day.
Supports concentration: Brown noise can help reduce distracting sounds during work or study. In busy environments such as offices, cafés, or shared homes, the steady, low-frequency sound may help mask background noise, making it easier to stay focused on a task.
Helps with meditation and relaxation: Many people use brown noise during meditation or quiet reflection. The deep, consistent tone can create a stable sound environment that helps the mind settle and remain present. The lower frequencies of brown noise can feel grounding and less sharp than higher-pitched sounds.
Creates a calming environment during the day: Brown noise may also support relaxation outside of sleep. Playing it while reading, journaling, or resting can create a calm atmosphere that reduces the impact of sudden or unpredictable sounds. Over time, some people begin to associate the sound with relaxation, which may make it easier to unwind once it starts playing.
Brown noise vs. white noise vs. pink noise for sleep
When it comes to choosing the best noise for sleep, it’s helpful to understand more about brown noise, white noise, and pink noise and how they may affect sleep differently.
White noise
White noise contains all frequencies at equal intensity, creating a consistent, steady hum. It sounds similar to static from a television or radio.
White noise is good for masking a wide range of background noises, such as traffic, conversations, or household sounds. Its equal intensity across all frequencies helps to create a uniform sound that can block out sudden, disruptive noises.
You might like white noise if: You need to mask a variety of background noises to sleep better, including unpredictable or loud sounds. Take a listen:
💙 Are you a white noise person? Play the White Noise soundscape on the Calm app to support your sleep tonight.
Pink noise
Pink noise has equal intensity per octave, which means it has more emphasis on lower frequencies compared to white noise. This gives it a softer, more balanced sound. Examples of pink noise include steady rainfall or wind rustling through leaves.
Pink noise is perceived as more natural and calming than white noise. Studies have shown that pink noise may enhance deep sleep and improve memory. It’s particularly good at creating a soothing atmosphere that promotes stable, restful sleep.
You might like pink noise if: You prefer a more natural and balanced sound, want to enhance deep sleep and overall sleep quality. Check it out:
💙 Is Pink noise your thing? Let the Pink Noise soundscape from Calm app power your sleep tonight.
Brown noise
Brown noise has even more emphasis on lower frequencies than pink noise, making it the deepest and most bass-heavy of the three. It sounds like strong waterfalls, heavy rain, or ocean waves.
Brown noise is excellent for masking low-frequency background noises, such as distant traffic or music. Its deep, consistent sound is very effective at creating a calming environment, helping to reduce stress and anxiety, which may be beneficial for sleep.
You might like brown noise if: You need to mask low-frequency background noises or if you experience anxiety or have trouble relaxing before bed. Give it a listen:
💙 If brown noise is for you, listen to this Brown Noise soundscape in the Calm app to help you sleep tonight.
How to incorporate brown noise into your sleep routine
Incorporating brown noise into your sleep routine can be a simple and effective way of getting a better night’s sleep. These tips can help you optimize your sleep environment with brown noise.
Set the right volume and duration
Set the volume of the brown noise loud enough to mask disruptive background noises but not so loud that it disturbs your sleep or hearing. The goal is to create a comfortable sound environment that promotes relaxation.
Many sound machines and apps have built-in timers. If you’re new to using brown noise, you might start with a shorter duration and gradually increase it as you get used to the sound.
Keep up the consistency
Incorporating brown noise into your nightly routine helps signal to your body that it’s time to sleep. Start by playing the noise a few minutes before you go to bed, to create a relaxing atmosphere in your bedroom.
You might also want to play brown noise during your wind-down period before bed. This might include activities like reading, meditating, or doing light stretches. The consistent sound may help your mind and body relax, making it easier to fall asleep once you lie down.
If you travel frequently, consider using a portable sound machine or just open up the Calm app on your phone. This helps maintain consistency in your sleep environment, even when you’re away from home.
Create the right environment
Combine brown noise with other sleep-friendly practices, such as keeping your bedroom dark and cool. Use blackout curtains or an eye mask to block out light and set your thermostat to a comfortable temperature.
Ensure your mattress and pillows are comfortable and supportive. Good bedding can also make it easier to fall and stay asleep.
When you’re winding down, try to stay off your phone, as the blue light from the screen can interfere with your natural sleep cycle. Instead, let the soothing sound of brown noise create a peaceful and distraction-free environment.
Monitor and adjust
After using brown noise you might note any changes in how quickly you fall asleep, how often you wake up during the night, and how rested you feel in the morning.
Based on your observations, make any necessary adjustments to the volume, duration, or timing of the brown noise. If you find that a different type of noise or a combination of noises works better for you, don’t hesitate to experiment.
Brown noise for sleep FAQs
What is the best way to use brown noise for sleep?
The most effective way to use brown noise for sleep is to play it at a comfortable volume that masks disruptive sounds without becoming distracting.
Start playing brown noise a few minutes before bedtime so the sound becomes part of your wind-down routine. Many people find it helpful to use a sleep timer or a sound machine that plays continuously through the night. The goal is to create a consistent and calming sound environment that helps the brain settle into sleep.
Can brown noise help with anxiety during the day?
Some people find that brown noise helps reduce anxiety by creating a steady, calming background sound.
During the day, brown noise can mask sudden or distracting noises in busy environments. This may make it easier to focus and stay calm while working or studying. Some people also play brown noise during meditation or relaxation breaks because its deep tone can help create a grounded, soothing atmosphere.
Is it okay to play brown noise all night?
Yes, it is generally considered safe to play brown noise all night. Continuous use of brown noise may help prevent sudden noises from waking you up, leading to more restful and uninterrupted sleep. Make sure you set the volume to a comfortable level—loud enough to mask disruptive sounds, but not so loud that it causes hearing damage or becomes a distraction. Many sound machines and apps have built-in timers and volume controls, allowing you to customize duration and intensity.
Is brown noise bad for anxiety?
No, brown noise is not bad for people with anxiety—in fact, it may be beneficial. Individual responses to sound can vary, so it’s worth experimenting with different types of noise to see what works best for you.
Reduces anxiety: The deep, calming tones of brown noise may help quiet anxious thoughts and create a sense of calm.
Promotes sleep: By providing a consistent and soothing sound environment, brown noise may help reduce the brain’s focus on anxious thoughts and external stressors. This makes it easier to relax and fall asleep.
Reduces overwhelm: Many people with anxiety find that the rhythmic nature of brown noise helps them feel more grounded and less overwhelmed.
What does brown noise do to your brain?
Brown noise is thought to have a calming effect on the brain. The deep, consistent sound of brown noise helps mask other sounds, which may possibly reduce stress and promote relaxation. By providing a constant auditory backdrop, brown noise may help drown out sudden, disruptive noises that might otherwise wake you up or prevent you from falling asleep. This creates a soothing environment that makes it easier for your brain to settle down and transition into sleep.
The rhythmic nature of brown noise may help slow down your brainwaves, encouraging a state of relaxation that is conducive to sleep. Over time, using brown noise regularly may condition your brain to associate the sound with sleep, making it an effective tool for improving sleep quality.
What natural sounds are considered brown noise?
Natural sounds that are considered brown noise include strong waterfalls, heavy rain, and ocean waves. Essentially, these sounds have a lot of low-frequency energy, which makes them soothing and effective at masking other noises.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
