Can coloured noise help you sleep?
Olivia Perl
Wellness
Reading time: 5 minutes
White noise, pink noise, brown noise – discover all you need to know about coloured noise with the help of a sleep expert
You probably have your own tried-and-tested go-tos to help you nod off – pillow mist, check; hot drink, check; good book, check. But have you ever considered adding noise to your sleep routine? Okay, hear us out.
By noise, we don’t mean police sirens or loud bangs, but certain types of music and frequencies that may be able to help soothe and calm your mind. Thanks to white, pink and brown noise, the sound of silence might not be the answer to better sleep after all. (Sorry, Simon & Garfunkel.)
Although there are lots of factors contributing to how well we sleep, from the position we sleep in to how much time we spend looking at electronic screens, sleep therapist Dr Katharina Lederle explains why ambient sound is a useful tool for some people.
“Despite most people preferring to sleep in a quiet environment, if you’re used to certain noises conveying a sense of safety and relaxation, then noise may help you drift off,” she says. This is why lullabies are often used to soothe little ones to sleep.
But what’s the deal with coloured noise? Here, we break down some of the most popular types, what they sound like and the research behind the buzz.
What is coloured noise?
First, a little science. There are two basic types of sound: audible and non-audible. Audible sound encompasses sound frequencies or vibrations that humans can hear. Ranging from 20Hz to 20,000Hz, this depends on our age and ear health.
The human ear can’t usually detect non-audible sound, which covers the frequencies outside of the audible spectrum. One example is a high-pitched dog whistle (50Hz) which humans cannot hear.
Coloured noise includes white, brown and pink noise, among others. Each is a particular combination of sound frequency bands across the spectrum of audible sound.
What is white noise?
White noise is probably the most well known of the coloured noises and blends all the levels of audible sound in equal measure. It creates a sound that’s a bit like the static from a radio or old TV or even a vacuum cleaner.
Can white noise help you sleep? In our experience, yes. Its superpower seems to be that its neutral tones can help block out intrusive or unwanted thoughts and increase calm focus. This can relax the mind and allow you to float off to sleep more easily.
Studies show that while white noise has proven effective for lulling babies to sleep, it may have slumber-inducing benefits for adults, too. Increasing how quickly we may fall asleep by up to 40%, time spent tossing and turning is drastically reduced.
What is pink noise?
A haphazard jumble of all the audible frequencies, pink noise (also called ambient noise) is like white noise with reduced higher frequencies. While each octave has the same overall intensity, the power behind the higher octaves is decreased by three decibels the higher you go.
The result is a flat, balanced sound similar to steady rainfall or wind, even urban traffic flow. If you switch it on immediately after listening to brown noise, you will hear that the bass is lighter and the sound feels wider and gentler.
Can pink noise help you achieve restorative slumber? Some studies say yes! Whether it’s an improvement in the amount of time it takes to fall asleep or the overall sleep quality.
What is brown noise?
Also known as red noise, brown noise doesn’t have the profile of its white noise counterpart, but it certainly has its fans on YouTube. The deepest of the coloured noises, it combines all the sounds from the audible spectrum with an emphasis on the lower octaves.
The power behind the pink frequencies is reduced even further at the higher end of the spectrum, creating rumbling, bass-like tones.
Brown noise sounds like low-frequency ocean waves, strong winds or the gentle hum of an aeroplane. Many people find these types of sound intensely calming.
But does brown noise help sleep? Interestingly, brown noise is used to calm the symptoms of people who suffer with ringing in their ears and may improve cognitive function in general.
However, while it is used in some sleep apps to help promote sleep, the sleep hygiene benefits of brown noise needs further research. Still, it may prove beneficial in helping you unwind at the end of a stressful day.
Whether or not noise is helpful depends on the person’s relationship and sensitivity to sound and noise
The takeaway
Dr Lederle suggests building coloured noise into your regular sleep routine to act as a signal or cue for winding down. And, if it’s noisy outside, instead of wearing ear plugs, coloured noise might help buffer your sleep space with softer and less intrusive tones.
Although it’s generally easier for most people to drop off when it's quiet, finding the right sleep environment for you is deeply personal. And, while a particular coloured noise might prove beneficial for one person, it may not work for another.
“Whether or not noise is helpful depends on your personal relationship and sensitivity to sound and noise,” says Dr Lederle.
“If you’re struggling with sleep, first find out why. What’s stopping you from sleeping well? Are you struggling to get to sleep or do you experience non-restorative sleep? Are you feeling anxious about something or is your sleep more fragmented as a normal symptom of ageing?
“When you have the answers, try experimenting with coloured noise to see whether it helps improve your sleep.”
How to improve your sleep hygiene
There are a host of ways you can improve your sleep hygiene and increase the quality of your slumber. The NHS recommends:
• A good sleep routine
• Guided sleep meditation
• No electronic devices at least an hour before bed
• Mindfulness techniques
• The right sleep environment
• Not forcing it
• Healthy diet and regular daytime exercise
5 relaxing products to help you sleep
If you find that you’re struggling to get your 40 winks, then bolster your coloured noise experiment by reaching for relaxing products to help create a comfortable sleep space and routine.
These are our current top picks.
This Works Deep Sleep™ Pillow Spray
• Size: 75ml
• Lavender, chamomile and vetivert
• Vegan friendly
• Cruelty free
Give your sheets a few spritzes of this relaxing spray. Take a few moments to breathe in the aroma of lavender, chamomile and vetivert to help you unwind before floating away into a gentle slumber.
Aromatherapy Associates The Atomiser
• Wireless
• Set from 30 minutes to three hours
• Uses an essential oil of your choice
• Vegan friendly
• Cruelty free
This cordless diffuser can be reused again and again. Simply lift the chic metallic lid, pop in the diffuser head filled with your chosen oil, then close the lid. Cocoon yourself in the tranquil fragrance of a de-stressing blend and help you fall asleep.
Westlab Sleep Epsom Bath Salts with Lavender
• Size: 1kg
• Vegan friendly
• Cruelty free
Jasmine and lavender are the big hitters in this bath-salt blend, along with valerian, an ancient herb that’s used to encourage deep, peaceful sleep. Melt a handful or two of these indulgent salts in your bath water for a restful, scented experience signalling time for bed.
Elemis Kit: A Tale of Bath & Body Gift Set
• Contains: British Wilderness Milk Bath (400ml), British Wilderness Shower Cream (200ml)
• Notes: wood, patchouli and amber
Decadent packaging and soothing scents are what makes this gift set stand out from the rest. Add to your evening shower or bathing routine and let the woody notes work their tranquilising magic.
Fascinated by sleep? Read more about sleep cycles and what happens at each stage.
