What is green noise and does it help you sleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
What is green noise and how is it different to white noise? Plus, the sleep and wellbeing benefits of green noise, and tips to use green noise for relaxation.
You’ve probably heard of white noise, but you might be less familiar with green noise, a lesser-known sibling in the noise color family. What is it, and how can the calming frequencies of green noise enhance your sleep environment?
What is green noise?
Ambient background sounds are often categorized by color, and while white noise is the most famous, some alternatives may work better for sleep.
Green noise is associated with the more soothing sounds of nature (hence the name). Imagine a lush forest, leaves rustling in a gentle breeze, distant streams babbling, and the sounds of nature buzzing gently around you. It can bring a refreshing break from the busyness of our daily lives.
People often report using green noise as background sound to enhance focus, promote relaxation, or improve sleep quality.
What does green noise sound like?
White noise is a type of noise that’s produced by combining sounds of all different frequencies together. Green noise is a variant of white noise and emphasizes the mid-frequency range, creating a more balanced and natural sound.
💙 Check out our full Green Noise soundscape to help you get to sleep tonight.
Green noise vs. white noise
White noise and green noise can both help with relaxation and focus, but they differ in tone and frequency.
White noise is a consistent sound that plays all audible frequencies at the same intensity. This makes it almost sound like static. It can mask other noises, making it helpful for sleep or concentration.
Green noise, on the other hand, focuses on the middle of the frequency range, mimicking sounds found in nature, like running water (waterfalls, rivers) or wind through trees. This softer, more soothing sound is often used for calming or stress relief. Green noise can mask sounds but it uses a different sound profile to do so.
The benefits of green noise for sleep
While white noise is the most studied sound for sleep, some find the ‘hiss’ unpleasant or distracting. For those who dislike the sound of white noise, green noise might be a better fit to help you fall asleep.
The best noise for sleep isn’t a settled science and depends on your preferences, but next time you find yourself tossing and turning, try tuning into some green noise.
Green noises promotes relaxation
Some of our most relaxing moments involve nature, whether it's the soothing lapping of waves on a beach or gentle rain. Green noise helps activate the rest-digest response (opposite to the more widely known fight-or-flight response), allowing our brains to rest.
💙 Next time you want to create a relaxing vibe for your mind, check out our Majestic Valley soundscape as another example of soothing green noise.
Green noise can help to reduce stress
Our daily lives contain many sound stressors, whether that’s incessant phone notifications, the blare of traffic, or even busy family life. Green noise acts as a calming buffer, drowning out these disturbances so you can relax. Its consistent, rhythmic pattern can help lower stress hormone levels to bring you a sense of calm.
💙 Listening to green noise while working can help calm down your busy mind and promote focus. Explore our Green Noise (with River) option.
Green noise can block disruptive noises
Surrounded by the sounds of a bustling city or a noisy neighborhood? Green noise acts as a natural sound barrier, making those sudden, jarring noises—like car alarms or dogs barking—less noticeable as you drift off to sleep.
💙 Drift off with the tranquil sounds of our Denali National Park soundscape.
Green noise can enhance sleep quality
Just as we have sleep cycles, sounds have their cycles too. The steady, continuous nature of green noise ensures there aren't abrupt interruptions, helping you maintain the depth and quality of your sleep.
💙 To experience green noise via a nature soundscape, try a moment of serenity with Calm's Yosemite National Park soundscape.
5 benefits of using green noise for sleep
With its soothing acoustic hues, green noise can be fine-tuned to craft the ideal backdrop for relaxation and sleep. You can adapt this soundscape to suit your needs:
1. Choose the best green noise sound for you
Nature can be a source of green noise, so if you live in the country, embrace the sounds around you. If you don’t have that option we have green noise options for you to try in-app.
2. Set green noise to the right volume for you
Set your green noise at a comfortable volume to mask external sounds without becoming more disruptive than soothing.
3. Try different green noises
There’s a vast tapestry of sounds in nature, so don’t limit yourself to just one. One night, you might prefer the gentle murmurs of a forest, while on another, you might like to hear the soothing sounds of a river. Let your mood guide you.
4. Add green noise to your bedtime routine to help you wind down
Consistency is key with any sleep aid, so make green noise part of your nightly wind-down ritual. You could even pair it with reading or deep breathing exercises. Over time, your brain can associate these sounds with sleep, helping you drift off more easily.
5. Play green noise to help you relax during the day
Green noise can also help you out during the day. Whether you're trying to focus on work, meditate, or just take a power nap, green noise can be a great companion.
Crafting the perfect green noise environment might take a bit of experimentation. But with a little patience and curiosity you can tailor a serene soundscape just for you. And if you ever need a guiding hand, check out our Green Noise options to help you find the perfect sound.
What is green noise? FAQs
What does the green noise do?
Green noise can provide a gentle background hum to drown out distractions and help you relax. It's an ambient sound with a frequency range nestled between the more commonly known white and pink noise.
The gentle sounds of green noise are often reminiscent of rustling forests or soft breezes. They can help mask annoying sounds, promote relaxation, and enhance focus.
What are some examples of green noise?
Imagine you're in a forest with the gentle rustling of leaves, the hum of insects, or the muted sound of a waterfall in the distance—these are classic examples of green noise. Some people like to think of it as nature's lullaby! Other examples of green noise could be the soft murmur of a crowded room or the sound of rain hitting tree leaves. Essentially, green noise can be any sound with a consistent mid-frequency range and a soothing vibe.
What color noise is best for ADHD?
For individuals with ADHD, the best noise color can vary depending on personal preference. Some find white noise beneficial as it masks distracting sounds with its consistent frequency range. Others lean towards pink noise, which is deeper and often likened to the sound of rainfall or a heartbeat.
With its calming nature sounds, green noise can also be a good choice if you have ADHD. Experiment to see which one brings you the most comfort and focus. And if you’re ever in doubt, consult a professional for a personalized recommendation.
Is rain considered green noise?
The sound of rain, particularly when it's a soft drizzle or patters on leaves, can be categorized as green noise. That’s because it has a gentle, consistent sound that’s often associated with calm and relaxation. However, the intensity of rain can shift its noise hue—a heavy downpour might sound more like white noise, while rain combined with thunder could offer a mix of noise colors.
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