What Is Pink Noise—and Can It Help You Sleep Better?

White noise—often described as the sound of radio static—is a go-to for people who want to mask disruptive sounds, like traffic outside your window or your partner’s snoring. 

But more recently, scientists have put the spotlight on pink noise, which mixes high and low frequencies.

Though any “color” of sound can help smooth over noisy sleep disruptions, pink noise may offer more direct benefits for sleep and brain health.  

In this article, we dive into the science behind pink noise.

What is pink noise? How does it affect brain waves, deep sleep, and even memory retention? And what’s the best way to incorporate it into your own sleep routine? Let’s dive in.

Sound spectrum 101: What makes pink noise unique?

Pink noise is different from soft music or ambient nature sounds.

According to Encyclopedia Britannica, pink noise refers to sound waves that contain all audible frequencies that vary gently in amplitude.

Lower frequencies are louder than higher tones. In studies of pink noise, researchers have described it as “continuous, low-volume noise.” 

Imagine the steady patter of rain, rustling leaves, or the muffled sound of waves in the distance.

Pink noise vs. white noise vs. brown noise: comparison table

Pink noise has been described as “white noise with the bass turned up.”

That lower pitch may make pink noise sound more soothing than white noise, which some people find like an irritating hiss.

As for brown noise? It’s even deeper, like the distant roar of a river, waterfall, or thunderstorm. 

In one study, researchers tried to pinpoint how pink, white, and brown noise make us feel emotionally. Results were limited, but white noise was associated with more “unease” than pink or brown noise.

On the flipside, brown noise was rated most “sublime.”

Pink noise was most strongly associated with vitality—feelings of joy, energy, or power.

Noise Type	Sounds Like…	PotentialEmotional Association	Frequencies	Pitch
White Noise	Harsh hiss, like radio static	Unease (sadness or tension)	Equal energy across low, mid-range, and high	Equal across frequencies
Pink Noise	Steady rain or rustling leaves	Vitality (joyful or energetic)	Louder low frequencies, softer at high frequencies	Low
Brown Noise	Deep bass or a heavy waterfall	Sublime (tenderness or peacefulness)	Strong low frequency, soft or nonexistent high frequency	Deep

How pink noise affects brain waves

When timed according to your sleep cycle, pink noise might enhance deep sleep.

Neurologist Lynette Gogol, DO, explains that, during deep sleep, the brain “produces large, slow electrical waves” associated with “the movement of fluids that help maintain a healthy brain.”

That fluid is cerebrospinal fluid (CSF), which gently washes the brain and carries away waste. 

In a recent small study, researchers played brief pulses of pink noise during participants’ slow waves of deep sleep.

The results were intriguing: During those timed bursts of pink noise, slow-wave activity and CSF movement increased.

Gogol says the research is promising but that the study design wasn’t the same as using a pink noise machine at home.

“[A noise machine] plays continuously rather than being timed to specific brain waves,” she emphasizes.

What the research says about pink noise and memory retention

Sleep itself helps keep your memory sharp. So if pink noise helps you sleep, you’re already supporting memory retention. However, pink noise might have an edge over white noise or brown noise when it comes to improving memory recall.

“Timed bursts of pink noise may help improve memory retention while sleeping, but the evidence is still preliminary,” Gogol says. 

She points to one very small study in which 13 adults aged 60–84 performed three times better on memory tests after sleeping to the pulse of pink noise than they did after a night of non-pink acoustic stimulation. 

All that said, research on pink noise and memory is promising but ongoing. So if you enjoy the soothing sounds of pink noise, think of memory improvement as a potential cherry on top.

How to use pink noise in your bedroom

Does the sound of rain or rustling leaves help you relax? You might want to give pink noise a place in your sleep routine too. 

Here are a few ways to bring pink noise into your bedroom.

Pink noise sound machines

Not all noise machines offer a spectrum of acoustic “colors.” Read the information on the box or label and look for a machine that specifically plays pink noise. 

Gogol recommends keeping the noise machine away from your head. She says to place the machine across the room and keep the volume “just loud enough to hear.”

Blasting pink noise at a high volume adds no benefit, and loud noise can be distracting or stimulating instead of relaxing. 

Pink Noise Apps

Several apps offer sleep sounds. Ones that offer pink noise playlists include:

• Rx Noise
• Calm
• Slo Noise

Pink noise videos

Pink noise YouTube videos are a great way to enjoy the sleep benefits without spending money.

To avoid a rude midnight awakening, choose a video that is 8+ hours long. Put your device across the room, hit play, and head to bed to drift off to dreamland.

Here are some pink noise YouTube videos to get you started:

• Pink Noise for 10 Hours of Ambient Sound
• Pink Noise, Black Screen (12 hours)
• Warm Pink Noise with 432hz Boost t (10 hours)

Potential downsides: hearing risk and high expectations

“Pink noise played at a low volume is generally considered low risk for adults who find it helpful,” Gogol says.

You can reduce potential hearing risk by playing pink noise at an appropriate distance and safe volume. 

For overnight listening, aim for a volume that is loud enough to mask ambient noises but no louder than 60 decibels. Keep the source of sound across the room, not next to your head. 

As long as you play pink noise at a safe volume, the only remaining downside is that it might not meet your expectations— there’s simply no guarantee pink noise will improve your sleep. 

Gogol points out that evidence of pink noise’s sleep benefits uses bursts of pink noise at very specific moments in your sleep cycle.

That’s simply not possible with a continuous playlist from a noise machine or video. If you want to try a noise machine or app for sleep, there’s no harm in experimenting with different sound colors.

“I tell people to pick the sound they find more relaxing, keep it low, and notice whether they actually sleep better,” Gogol says.

FAQs

Is pink noise better than white noise for sleep?

Gogol says there’s not enough evidence to say whether pink noise is better than white noise for sleep. Some people may prefer the sound of pink noise, which is softer and more rain-like than the static-like sound of white noise.

Can pink noise increase deep sleep?

There’s no evidence that pink noise directly increases deep sleep, but one study found that specifically-timed bursts of pink noise can increase the movement of cerebrospinal fluid during deep sleep.

How loud should pink noise be when you sleep?

Go for a volume that is loud enough to mask ambient noises but no louder than 60 decibels.