Have you heard of pink noise? 5 reasons it may lead to better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is pink noise the best option for sleep? Learn the difference between pink noise and other noise colors and how pink noise may be able to help you sleep better.
There are few things in life more frustrating than not being able to fall asleep. You lie in bed, wishing that sleep would come — but instead, you find yourself staring at the ceiling, too aware of the minutes (or hours) ticking by and obsessing about how exhausted you’re going to be in the morning.
If this scenario sounds familiar, we’re guessing you’ve probably tried everything, from sipping warm milk to counting sheep to taking sleep supplements.
But, have you tried pink noise? Known for its calming qualities, pink noise is becoming more popular with people who struggle with sleep — and it might work for you too. Here’s what you need to know.
What is pink noise?
You’ve probably heard of white noise. It’s a sound that has the same intensity at every frequency—kind of like static—that a lot of people use to help them get to sleep.
Pink noise can have a similar effect, but for different reasons. It reduces the intensity of higher frequencies and emphasizes lower ones, making it sound like a gentle breeze or light rain. Of course, these natural sounds can have a soothing effect.
What’s the difference between pink noise and other noise colors?
First thing’s first: What determines a sound’s “color”? The term "color of noise" refers to how different frequencies are distributed within a sound. Just as light can be labeled a color based on wavelength, noise can be divided into colors depending on its frequency.
Try listening to samples of each noise and see which one makes you feel the most relaxed and ready for sleep. We’re all different, so what helps you drift off to dreamland may be someone else’s nightmare.
Pink noise
Pink noise emphasizes lower frequencies, making it sound deeper and more soothing. It’s more like the natural sounds of a gentle rain, wind rustling through trees, or waves on a beach. Many people find the softer, more balanced sound more pleasant and relaxing than white noise.
💙 Turn on this Pink Noise soundscape before bed and see if it helps you unwind.
White noise
The most well-known type of noise, white noise contains all frequencies at equal intensity, so it sounds like a consistent hiss or static. Some people find white noise helpful because it can mask other, more distracting sounds. Also, there’s a reason white noise machines are on nearly every new parent’s baby registry: it’s also been linked to better sleep in infants and (may help you get to sleep quickly too).
💙 Here’s a full White Noise soundscape that you can try falling asleep to tonight.
Brown noise
Also known as Brownian noise or red noise, brown noise focuses even more on the lower frequencies. It has a deeper, rumbling sound, like a strong wind, thunder, or distant waterfall, which can be very calming.
💙 Play this Brownian Noise soundscape next time you are tossing and turning in the middle of the night to see if it helps you settle into sleep.
How pink noise may help you sleep better: 5 possible benefits
Just like all of the noises, pink noise has a few things going for it that can contribute to a better night's rest.
Masks background noise: If you live in a noisy area—maybe on a busy street or with noisy neighbors—pink noise can help mask those disruptive sounds. It also can make falling asleep easier and help with staying asleep throughout the night.
Creates a calming atmosphere: The gentle, consistent sound of pink noise can create a peaceful environment in your bedroom. This helps signal to your brain that it's time to relax and get ready for sleep. Over time, you may find you fall asleep more quickly and wake up less often during the night.
Supports deeper sleep: Deep sleep is the most restorative stage of sleep, and it’s essential for feeling refreshed and alert the next day. Studies have found that listening to pink noise may speed up the transition to deep sleep, and even enhance the quality of deep sleep. This means you might not just sleep longer but sleep better as well, waking up feeling more rested.
Reduces stress and anxiety: The soothing nature of pink noise can help reduce stress and anxiety, making it easier to wind down at the end of the day. Lower stress levels also can help improve your ability to fall asleep and stay asleep.
Helps to distract from pain: Pink noise may help with chronic pain, making it easier to relax and fall asleep. Focusing on the consistent, calming sounds might help you ignore discomfort and have a more restful sleep.
How to experience pink noise
You have unique needs and preferences, so it might take a little time to see whether (and how) pink noise works for you. Experiment with all of the sleep sounds in the Calm app, or try a noise machine, to see if it helps you get the restorative sleep you need.
But, don’t expect a pink noise to be a miracle cure for all your sleep problems. While it can be a supportive part of a sleep routine, it’s still important to set your body and mind up for sleep as well. Here are five tips to use sleep hygiene to get better sleep.
One caveat: While many studies have shown that pink noise can promote better sleep quality, one study has suggested it may have a negative impact on insight formation and creativity — so if you start to notice yourself feeling less insightful or creative, it might be time to try something else.
Pink noise for sleep FAQs
Can pink noise be harmful if listened to at high volumes?
Listening to any sound—including pink noise—at high volumes can be harmful, and can potentially damage your hearing over time. Keep the volume at a comfortable, low level, so you can hear it without straining, but not so loud that it becomes a distraction or a potential risk to your health.
How can I find or create pink noise for my sleep environment?
You can listen to the Pink Noise soundscape in the Calm app to play at night from your computer or smartphone, or invest in a sound machine specifically designed to produce pink noise and other soothing sounds.
What’s the difference between pink noise and white noise?
Pink noise and white noise both include all the frequencies humans can hear, but they distribute them differently.
White noise treats all frequencies equally, making a high-pitched hissing sound, like static on the radio or television. Pink noise emphasizes lower frequencies, resulting in a deeper, more soothing sound, like gentle rainfall. Many people find pink noise more relaxing and less harsh than white noise.
Is pink noise the best option for sleep?
Because pink noise can be so soothing, some people believe it’s the best option for sleep. Of course, it depends on your personal preferences — brown noise, with its deeper tones, and white noise, which is very consistent, are also very popular.
Try different types of noise to see which one helps you feel the most relaxed and ready for sleep.
Can pink noise help with conditions like insomnia or sleep apnea?
Pink noise can help create a more restful environment, which might benefit people with insomnia by improving sleep quality and making it easier to fall asleep and stay asleep.
However, pink noise is not a standalone cure for sleep disorders like sleep apnea. For some, it can be helpful when used with other treatments and strategies recommended by your doctor, but it’s not a standalone solution for these conditions. Explore these 6 natural remedies for sleep apnea.
If you have a serious sleep condition, consult a healthcare professional who can provide a comprehensive treatment plan.
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.
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