If every creak, car door, barking dog, or hallway noise seems to wake you or your baby, white noise may be worth considering. Many parents use white noise or other sleep sounds to help create a more consistent sleep environment.
White noise is a steady sound made up of many frequencies played at the same time. It can help mask sudden background noises that might otherwise disturb sleep. Other sleep sounds, such as pink noise, brown noise, blue noise, and green noise, have different sound qualities and may feel more relaxing to some people.1,2
Here’s what white noise is, how different color noises compare, and how to use sleep sounds safely for yourself or your baby.
White noise may help babies and adults sleep by masking background sounds that could interrupt rest. Other sleep sounds, including pink, brown, blue, and green noise, each have different sound qualities and may be better suited to different people and situations.1,2
Key Takeaways
- White noise is a steady sound that contains many frequencies at once.
- White noise may help mask household or environmental sounds that interrupt sleep.
- Pink, brown, blue, and green noise have different sound qualities and possible benefits.
- For babies, keep sound machines several feet from the crib and at a low volume.
- The best sleep sound is the one that feels calming and does not disturb sleep.
What Are Color Noises?
Color noises are steady sounds with different frequency patterns. They may help promote better sleep by masking sudden or disruptive sounds, such as traffic, household noise, barking dogs, or a partner snoring.1
According to licensed clinical health psychologist Dr. Shantha Gowda:
“All color noises can help with achieving more quality sleep because they mask other sounds in the environment. When listening to any of these sounds while sleeping, you are less likely to hear unwanted sounds, such as housemates or family members making noise, birds chirping, cars honking, construction, or a partner snoring.”
By masking these background sounds, color noises can create a more consistent sleep environment. In acoustics, they are part of a broader group of sounds known as colored noise, each with its own frequency pattern.1
Related: When Do Babies Sleep Through the Night?
What Is White Noise?
White noise is a steady sound that includes all frequencies the human ear can hear, played at roughly equal intensity.2 It is the most familiar type of colored noise and is commonly used to help mask background sounds that might otherwise interrupt sleep. Each color noise emphasizes different frequency ranges, giving it its own sound quality.2
Dr. Gowda highlights that white noise mimics the sound of blood flow in the womb, which may make it especially comforting for infants. For adults, white noise can help mask external sounds and provide a consistent background noise that may make it easier to fall asleep or return to sleep after waking during the night.
Related: Bedtime Routines for Babies and Toddlers by Age
What Is Pink Noise?
While white noise is the go-to option for many, other color noises are gaining attention for their potential benefits. The best sleep sound often comes down to personal preference. Pink noise, for instance, has been linked to possible memory-boosting effects. Dr. Gowda notes, “There is more research conducted with white noise. However, other noises are getting more attention, especially the possible memory-boosting effects of pink noise.”
Pink noise has a deeper, fuller sound than white noise, and early research has explored whether it may support memory during sleep.2
Related: How Many Hours of Sleep Does Your Baby Need?
What Is Brown Noise?
Similarly, brown noise, with its deeper and more bass-heavy tones, can promote relaxation and deeper sleep. If your idea of peace is sleeping in a rainstorm or near a body of water, brown noise is perfect for playing as you drift off because it resembles the low rumble of thunder or the gentle roar of ocean waves. Brown noise emphasizes lower frequencies, which gives it a deeper, rumbling sound. Many people describe it as soothing because it resembles sounds like steady rainfall, distant thunder, or rustling leaves.2,3
What Are Blue and Green Noise?
According to Dr. Gowda, blue noise has a brighter, higher-pitched sound. Because it can sound harsh at higher volumes, it is generally best kept low if you choose to use it. Some people use it to help mask distractions while working or studying, though it is less commonly used as a sleep sound.
Dr. Gowda describes green noise as having a balanced sound that many people associate with nature. Some people find it calming and relaxing, though research on its potential sleep benefits is still limited.
Related: Awake Windows: The Secret to Understanding Baby Sleep
How to Use White Noise and Sleep Sounds Safely
If you use white noise or another sleep sound, keep the volume low and place the sound machine several feet away from your bed or your baby’s crib. For babies and young children, avoid placing a sound machine inside the crib or right next to their head. According to Dr. Gowda, sound machines can also be a helpful option for people who do not adjust well to earplugs.
For babies, a common safety recommendation is to keep the volume at or below 50 decibels, about the level of a quiet conversation. If possible, place the sound machine near the source of outside noise, such as a shared wall or a window facing a busy street, rather than directly beside the bed or crib. Dr. Gowda also encourages people to use a sound machine consistently for a couple of weeks before deciding whether it is helping. She notes that many of her patients experience fewer nighttime awakenings and spend less time awake overnight.
Related: Safe Sleep Practices With Baby That Shouldn’t Be Ignored
White noise and other color noises can be helpful when background sounds make it hard to fall asleep or stay asleep. The right sound may make your room feel calmer and more consistent, especially if sudden noises tend to wake you or your baby.
Start with a low volume, keep the sound machine several feet away, and choose a sound that feels soothing rather than distracting. If it helps you or your baby sleep more soundly, it can be a simple addition to your bedtime routine.
