Pink noise is a type of sound characterized by equal energy per octave. Unlike white noise, which has equal power across all frequencies and tends to be intense and high-pitched like a fan or vacuum, pink noise has higher energy at lower frequencies creating a deeper, lower pitched sound that’s more gentle and soothing.
This unique sound has surprising benefits, including aiding in relaxation, improving sleep quality, and increasing focus and productivity. If sleep aids like melatonin aren’t helping, pink noise offers an amazing alternative.
This article answers the popular question, “What is pink noise for sleep?” and defines its properties, uses, and potential benefits. Whether you’re trying to get better sleep or just curious about the science behind sound, this article will provide a comprehensive overview of pink noise.
Unlike white noise, pink noise contains all sound frequencies audible to humans. Each octave has a steady intensity level, with individual pitches decreasing by three decibels as each octave climbs. Some experts refer to pink noise as 1/f noise because the signal's power density decreases at a rate of 1/f, where f is the frequency.
Many describe pink noise as more pleasant than white noise due to it being more balanced and less high-pitched.
While there are playlists that artificially create pink noise, this soothing sound occurs naturally in nature. Here are some common examples of pink noise:
Some pink noise sounds are also in artificial noises like vacuum cleaners, air conditioners, and background noise in a recording studio.
In addition, pink noise is used in research on hearing and psychoacoustics.
Here is an example of what pink noise sounds like.
Studies show that pink noise can help with sleep by masking disruptive noises, allowing people to fall asleep faster. Another more recent study used a pink noise machine, gradually decreasing the volume to enable participants to transition to sleep peacefully and more quickly.
Not only does listening to pink noise in the background help people fall asleep faster, but it also helps them stay asleep by slowing brain waves. People can enhance deep sleep by programming a device to play intermittent pink noise throughout the night. Doing so can also improve immune system function, memory retention, and cardiovascular health.
Another notable benefit of using pink noise as a sleep aid is to increase sleep spindle density. A sleep spindle is a brain wave that occurs during the second stage of sleep, characterized by a burst of oscillatory brain activity. Spindles often happen in the night's first half and protect your rest from external stimuli.
Because sleep spindles are associated with cognitive performance, playing pink noise for a child can increase their concentration at school.
Pink noise is just one tool avaialble to get better sleep. If you’re looking for other options for what to do when you can’t sleep, check out our guide.
You can listen to pink noise in the following ways or with the following devices:
If you fall asleep to pink noise, keep the volume safe, such as 60 decibels. However, you should also consider your personal listening preferences, the noise in your immediate space, and your device.
Some apps have a bedtime feature that allows users to set the duration for how long they want the pink noise to play.
The primary difference between pink, white, and brown noise is their frequencies. White noise is the most popular type on the spectrum. It contains equal energy across all frequencies and often sounds like static or hissing. Some will describe white noise as intense or high-pitched.
Brown noise, sometimes called red noise, creates a rumbling or rustling sound at much lower octaves than white and pink noise. As the frequency rises, the decibels decrease.
The most common examples of white noise include:
Some audio engineers use white noise for music production and speaker calibration.
Listen to white noise here.
The most common examples of brown noise include:
Listen to brown noise here.
Each type of noise provides a specific benefit for listeners.
White noise creates a buffer between sleep disturbances and your eardrums. Many people who struggle to sleep incorporate white noise into their bedtime routine.
Evidence shows that white noise can improve the following conditions:
If you prefer something gentler and more balanced, you can use pink noise vs. white noise. While not as effective as blocking out external sounds, pink noise is better for relaxation.
People use pink noise for a variety of purposes:
Some people prefer brown noise because its natural feel is less disruptive than white noise. It has a lullaby-like quality that puts the body at ease and ready for sleep.
Brown noise can improve sleep habits and general well-being by providing the following benefits:
Whether you listen to pink noise or another color depends on your specific needs and preferences. Each noise color has its unique properties and potential benefits, so it may be worth experimenting with different ones.
If you’re looking for sleep support, pink noise might be your best bet. Otherwise, you can try these other hues:
Pink noise is just one of many ways on how to sleep better. You can even up the ante by picking out colored lights to help you fall asleep faster!
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Experts recommend listening to pink noise at around 60 decibels or similar to the volume of a normal conversation. However, the best volume level will depend on your hearing sensitivity.
If you listen through headphones, take regular breaks or avoid prolonged exposure.
Pink noise has demonstrated benefits for physical and mental health. It is a safe and natural way to promote relaxation and better sleep.
Pink noise can help with anxiety. Literature shows its soothing and steady sound profile masks jarring noises that trigger fight-or-flight reactions. By reducing the impact of sudden noises, pink noise can suppress tension and anxiety.
Pink noise may be better for babies than white noise because it is similar to sounds they hear in the womb. Parents can use pink noise to soothe colicky babies