Guide · from Tide

Brown noise vs white noise vs pink noise: which is best for sleep?

What the colours of noise actually are, how they sound, and how to pick one for sleep.

All three are steady, random sound that covers up the noises that wake you — a car door, a dog, a partner's snoring. The difference is where the energy sits.

White noise

Equal energy across all frequencies, so it sounds bright and hissy, like an untuned radio. It's the best at masking voices and sharp sounds, but some people find it harsh.

Pink noise

More energy in the lower frequencies, so it sounds softer and more balanced — like steady rain or wind in trees. A good middle ground.

Brown noise

Even more weighted to the low end: a deep, rumbling sound like distant surf or a strong waterfall. It's become the favourite for sleep because it's soothing without the hiss.

How to choose

• Noisy street or loud neighbours: white or pink.
• Want something calm and deep: brown.
• Not sure: try each for a night. Most people know within ten minutes.

Keep the volume low — about the level of a quiet conversation — and use a timer if you don't want it on all night. You can mix all three, plus rain and ocean, in the Slow Tide sound mixer, free.

Some links on this page are affiliate links: Slow Tide may earn a commission if you buy, at no extra cost to you. These are comfort products, not medical treatments. If poor sleep or pain is ongoing, talk to your GP.