Pink Noise vs White Noise: Which is Best For Sleep?

Having trouble getting a full night’s sleep? You’re not alone. According to the CDC, 14.5% of Americans have trouble falling asleep. If you’re among them, you may have seen recommendations to try white or pink noise. These soundscapes can mask disruptive noises and create a calming auditory environment, but what exactly are they? Today, we’ll compare the two colors to help you make an informed choice and why pink noise for sleep has gained popularity.

In this article we’ll break down:

• Pink Noise
• White Noise
• Pink Noise vs. White Noise
• Pink Noise vs Brown Noise
• Green Noise vs Pink Noise 

When it comes time to fall asleep, this soothing sound can drown out some of the distracting sounds around you, whether they’re footsteps from your upstairs neighbors or cars driving by. Here are a few more benefits you can experience:

• Natural Sound Profile. Mimics soothing environmental sounds, which many people find pleasant.
• Improved Sleep Quality. There’s some evidence to suggest that pink noise can help the listener spend time in deeper sleep and potentially even improve memory.
• Gentler Experience. The lower frequencies are less harsh on sensitive ears.

Examples of Pink Noise

A few common examples of pink noise include:

• Rushing waves
• Steady rainfall
• Rustling leaves

Now that you have a basic understanding of both sounds, let’s look at the key differences between pink and white noise:

• Frequency Distribution. White noise treats all frequencies equally, while pink noise has more of an emphasis on lower frequencies. Those strong low tones mean you get a gentler sound.
• Sound Perception. White noise may sound sharper or more mechanical, while pink noise feels softer and more natural.
• Effectiveness. Both can improve sleep, but personal preference plays a significant role in determining which is better for you.

The choice between pink noise and white noise often comes down to personal preference and your specific needs. If you’re looking for a sound that’s versatile and effective at masking all kinds of noises, white noise is a great option. On the other hand, if you prefer a softer, more natural sound that might enhance the quality of your deep sleep, pink noise could be the way to go.

Not helping enough? If you’re struggling with tinnitus, read our tips for dealing with insomnia. 

Brown noise (also known as red noise) has even more emphasis on lower frequencies than pink noise, making it deeper and richer, more of a roar. While pink noise sounds like a balanced hum, brown noise is closer to the rumble of a distant waterfall or thunder. Here are the key differences between the two:

• Frequency Profile. Brown noise has more energy in lower frequencies compared to pink noise.
• Sound Perception. Brown noise is often described as more powerful and grounding, while pink noise feels softer and more soothing.
• Usage. Brown noise may be preferred for relaxation or focus, whereas pink noise is often used specifically to improve sleep quality.

Whether you prefer the soft hum of pink noise or the steady presence of white noise, incorporating these soundscapes into your nightly routine could help you fall asleep faster and stay asleep longer.

Did you know that your hearing health could factor into your sleeping issues. In fact, hearing health can impact your overall physical and mental well-being. If you haven’t seen a professional hearing health care provider, it may be time to make an appointment.