White noise vs pink noise vs brown noise for sleep
They're the same idea at different pitches. White noise is equally loud across all frequencies and sounds bright, like a hiss. Pink noise tilts towards the lower frequencies and sounds softer. Brown noise tilts further still and sounds like a deep rumble. Listen to all three below.
Last reviewed 24 September 2026. General information from the Snorezy team, not medical advice.
Listen
Generated in your browser. Start quietly.
- White noiseBright, consistent background noise.
- Pink noiseSofter, balanced background noise.
- Brown noiseDeeper, lower-frequency noise.
What the colours mean
- White noise: the same energy at every frequency. It sounds bright and hissy, like a detuned radio.
- Pink noise: energy falls as the pitch rises, so it sounds more balanced. Steady rain is often compared to it.
- Brown noise: energy falls faster still. It sounds deep, like a strong wind or a distant waterfall.
Does noise help you sleep?
The honest answer is that the evidence is weak. A 2021 systematic review of 38 studies rated the quality of evidence that continuous noise improves sleep as very low [1].
What noise does well is masking. By raising the level of background sound, it makes a sudden noise such as a door, traffic or a partner's snoring less likely to disturb you [1]. If your bedroom is noisy, that's a reasonable reason to use it. If it's already quiet, you may not gain much.
Which colour should I choose?
Whichever you find easiest to ignore. Many people find white noise too harsh and prefer pink or brown. Keep the volume moderate, and use a timer if you don't want it all night.
In Snorezy
In Snorezy
Snorezy generates white, pink and brown noise on your iPhone. It works offline, loops without a seam, and has a sleep timer that fades out gently. Sleep sounds are part of Snorezy Premium.
Questions
Is brown noise better than white noise for sleep?
There's no good evidence that one colour is better. Brown noise is deeper and many people find it less harsh. Choose whichever you find easiest to stop noticing.
Is it safe to sleep with white noise all night?
Keep the volume moderate and the source away from your head. A timer that fades out after you fall asleep is a sensible default.