White noise or pink noise? 10 best sounds to help you sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Struggling to sleep? Learn how sounds like white noise, pink noise, nature sounds, and Sleep Stories can help you fall asleep faster and sleep more soundly.
Ah, the elusive good night's sleep. We all want it (and we know how important sleep is for our physical and mental health), but sometimes it feels like chasing a shadow. Whether it's stress, a racing mind, or just the buzz of the city that's keeping you awake, the struggle is real.
That’s where sound comes in. And we don’t mean just regular noise like traffic or even music. Certain sounds can be powerful when it comes to promoting a restful night’s sleep.
The connection between sound and sleep
Our sense of hearing is fundamentally tied to our perceptions, experiences, and our feelings of relaxation. When you’re falling asleep, even the slightest sound disruption can jerk you awake. It might be a car door slamming, the sound of a gate opening, or sprinklers kicking on.
Disruptive sounds (particularly ones that have a negative association) can impede your ability to fall asleep and stay asleep.
By contrast, positive sounds can not only help you get to sleep but can also promote deeper sleep. For some, the mere rustle of leaves in a gentle breeze or the rhythm of raindrops on a windowpane can evoke peace. For others, sounds that impact the brain waves like white noise, pink noise, or nature soundscapes can be helpful.
So by using the right sounds, you create a tranquil sleep-friendly space that’s more likely to lead to a peaceful night’s rest. Picture your bedroom transformed into a quiet beach, with the gentle crashing of waves, or a serene forest with a soft symphony of nocturnal creatures. This audio scenery isn't just pleasing to the mind, it's a bridge to better sleep too. The sound becomes a rhythmic cue, coaxing your brain to release the day's anxieties and surrender to rest.
Why use calming sounds for sleep?
Here are five key benefits of using calming sounds as a natural sleep aid:
Sound can be a signal for your body: Just like your body has learned that darkness means it's time to sleep, introducing a specific sleep sound can help signal to your body that it's time to wind down. Over time, this routine can help your body recognize and respond to these auditory cues, easing the transition to sleep.
Sound helps the brain relax: Sleep sounds, especially those designed for relaxation like meditation soundtracks or binaural beats, can help slow down brain activity. This, in turn, encourages a relaxed state conducive to sleep.
Sound promotes deeper and longer sleep: Studies have shown that consistent, soothing sounds can help you fall asleep quicker and improve your sleep quality. Better sleep quality often translates to waking up feeling more refreshed and energized.
Sound masks environmental noises: Environmental noises can be a significant sleep disruptor, whether it's the neighbor's late-night TV show, traffic sounds, or a barking dog. Sleep sounds provide a steady sonic backdrop, helping to mask these potential disturbances.
Sound helps those with insomnia and anxiety: If you struggle with insomnia or anxiety, introducing sleep sounds can be particularly beneficial. The soothing rhythms and patterns of these sounds can help calm a racing mind, easing you into a peaceful sleep.
Incorporating calming sounds into your sleep routine could be a game-changer. It's all about creating a sleep environment that feels safe, soothing, and serene, and sound can play a pivotal role in shaping this environment.
Can soothing sounds really help you sleep?
Are sleep sounds a trend, or is there solid science to back up the effectiveness of soothing sleep sounds?
Scientific research supports the effectiveness of sleep sounds in promoting better sleep quality.
Consistent, soothing sounds play a crucial role in sleep regulation, providing a constant audio backdrop that drowns out unwanted disturbances (known as “auditory masking”).
Apart from masking noise, soothing sounds can also foster relaxation. Much like how a warm bath preps your body for sleep, aural comfort aids in calming your mind.
Appropriate sounds can assist you in falling asleep faster and improve sleep consolidation.
So, if you struggle to sleep, consider exploring sleep sounds. The key to better sleep could be just a soundscape away. Try Rain on Leaves or Brown Noise.
10 of the best sounds to help you sleep
Now that you understand how sound plays a role in getting a good night’s rest, here are some different types of sounds and soundscapes that you might implement into your routine each night to help you sleep better.
White noise, pink noise, brown noise and green noise
These sounds have a consistency that runs across all frequencies, creating a calming, static-like sound. Think of a fan's steady hum or an airplane's hushed drone. Soothing, right? These sounds create a blanket of noise that masks sudden, jarring environmental noises that can disrupt your sleep.
White noise vs brown noise: what's the difference between the color sounds?
We use the color-coded system to name the distinct style of noise, each characterized by how its energy spreads across various sound frequencies. Here's how this translates into the world of sleep:
Black noise, aka no noise at all, is the absolute best for sleep. But as it’s rarely available on this planet, we turn to sounds for a good night's snooze.
White noise is a bit like a well-balanced meal, and is equal in intensity across all the frequencies humans can hear. Imagine a constant, soft hiss akin to a radio tuned to an unused frequency. Its well-rounded nature works wonders in drowning out other sounds, making it a popular choice for improving sleep and enhancing focus.
Pink noise is the softer cousin of white noise. As frequencies rise, the intensity takes a dip, resulting in a deeper, more mellow sound. Imagine the steady drumming of rain on a rooftop or the whispering rustle of leaves in the wind.
Brown noise, or Brownian noise, turns down the intensity dial even faster than pink noise as frequencies climb. The outcome? A deep, low roar reminiscent of a cascading waterfall or distant rumble of thunder. When comparing brown noise vs. white noise, you may notice that brown noise has a lower sound than white noise. Brown noise tends to boost mental focus in addition to being useful for sleep.
Green noise, while not a regular on the color-coded roster, sometimes describes the mid-frequency sounds we associate with nature—a tranquil forest or the gentle babble of a brook.
2. Ocean waves
There's something inherently calming about the sound of ocean waves. The gentle, rhythmic rise and fall mimic our breathing pattern when we're relaxed and peaceful. Listening to this can subtly influence your breath, guiding you into a slower, deeper rhythm conducive to sleep.
💙 If you like what you hear, try this Ocean Waves soundscape tonight for a gentle, relaxing vibe as you drift off.
3. Rain and water sounds
The gentle pitter-patter of rain on a rooftop or the soft gurgle of a running stream provides a soothing, repetitive sound that many find relaxing. These sorts of rain and water sounds can transport you to a peaceful place in nature that makes sleep easier to slip into.
💙 You can also try the Zen Garden Gentle Rain soundscape, a three-dimensional, immersive audio soundscape that’s designed to soothe your body and mind. Tune in with headphones for maximum relaxation.
4. Nature sounds
Ever noticed how serene you feel in nature? Birds singing at dawn, crickets chirping at dusk, or leaves rustling in the wind can have a profound calming effect. When reproduced at bedtime, nature sounds can help lull you to sleep.
💙 Try this Alpine Meadow soundscape to bring the soothing effects of nature indoors.
5. Music
Music can make you feel better. It’s proven to have a powerful effect on the brain and, importantly, can aid in sleep and relaxation. Slow, steady, and harmonious tunes can soothe your mind, slow your heart rate, and relax your muscles. Opt for pieces with slow rhythms (60 to 80 beats per minute) and calming melodies to transport you to a state of relaxation.
💙 This Cello in Rain soundscape collection combines soothing music with nature sounds for an extra-relaxing sound.
6. Meditation practices and soundscapes
Guided meditation practices or meditation-centric sounds are designed to help you unwind and prepare your body and mind for sleep. Gentle, soothing tunes and calming rhythms can aid in transitioning you from the wakeful worries of the day to a peaceful night's sleep.
💙 Try a guided meditation designed to help you move towards sleep like, Journey to Rest on the Mountaintop.
7. Sleep Stories
While stories at bedtime can be helpful, it’s important to choose ones that are designed to aid in your falling asleep. Anyone who’s been immersed in a gripping plot will understand how reading at night doesn’t always help you sleep!
Even better for easing the transition to sleep than reading a story, is listening to one. That’s where Sleep Stories come in. These bedtime tales are carefully constructed to ensure that everything from the storyline and topic, to the tone of voice, and narration are all as sleep-inducing as possible.
💙 Try tuning in to one of our Sleep Stories tonight. Drift off to sleep with Harry Styles, or play one of our popular train journeys like The Taurus Express.
8. Binaural beats
Binaural beats are considered an auditory illusion. When different frequency sounds are played in each ear, the brain creates a third sound. Some find this effect very soothing.
💙 Try adding this Binaural Beats playlist to your nighttime relaxation routine and see if it helps you achieve a good night’s rest.
9. Theta waves
Theta waves are slow-frequency brainwaves that are said to have a deep connection to daydreaming, creativity, and is a mental holding tank of sorts for memory, emotion, and sensations. These waves are often associated with deep relaxation, meditation, and the first stages of sleep.
💙 Play this soothing Theta Waves and Rain for Sleep playlist to help promote restful sleep tonight.
10. ASMR sounds
Whether it's whispers, soft sounds, personal attention, or methodical tasks, the gentle, calming nature of ASMR can induce a sense of relaxation and ease that's perfect for bedtime. From soft whispers to the sound of brushing hair, these carefully crafted soundscapes can help pave the way to a peaceful night's rest.
💙 Gentle, ASMR-centric Sleep Stories like The Velveteen Rabbit can help you drift off peacefully each night.
Best sounds for sleep FAQs
Which sound is best for sleep?
The "best" sound varies from person to person as each sound type offers a unique pathway to peaceful sleep. Some people find white noise most effective, while others prefer nature sounds or binaural beats. The key is experimenting with different sounds and finding the best for you.
Calm can help. With a vast and diverse library of soundscapes, music, and Sleep Stories designed to relax your mind and body, you’ll be sleeping soundly in no time.
What sound stimulates deep sleep?
Rhythmic and soothing sounds, like white or pink noise, can help stimulate deep sleep. Additionally, binaural beats and theta waves are designed to slow your brainwaves, aiding the transition from light sleep to deep sleep.
What are the natural sounds to help you sleep?
Natural sounds like rainfall, ocean waves, rustling leaves, or even the distant rumble of thunder can be highly soothing and conducive to sleep. These sounds mimic the relaxing sounds of nature, helping to create a peaceful environment for rest.
Is it okay to play white noise all night?
Yes, it’s generally safe to play white noise all night. The steady hum can mask background noise and create a consistent soundscape conducive to sleep. However, it's essential to keep the volume at a comfortable level to avoid any potential hearing damage.
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