Brown Noise the Best for Quality Sleep? Here’s What You Need To Know About It

A viral TkTok trend claims that listening to brown noise can help one enjoy quality sleep. Many attested to it, but it might not work the same for everyone.

Brown Noise vs. White Noise For Sleep

Sonic hues include pink noise, brown noise, and even the more well-known white noise. In contrast to sounds like music or someone reading aloud, they are "constant" noises with minimal sound variation-highs, lows, and shifting speeds.

The pitch (or frequency) separates brown noise from white or pink noise.

White noise is sound that is uniformly distributed across all frequencies. It sounds like radio static and has low, mid, and high frequencies.

The frequency content of pink noise is heavier on the low end. White noise cannot compare to it; it is lower and deeper, like constant rain. White and pink noise have higher frequencies than brown noise. Brown noise has a deeper sound, resembling a raging river or a wild sea.

One TikTok user claimed that the low-frequency sound from the brown noise is calming and relaxing, helping them to sleep well at night. An X user said she was thankful TikTok introduced her to brown noise because it makes her feel safe and at peace, lulling her to sleep.

However, if experts are to compare brown and white noises, there is reportedly not enough study to back up the claims about the former. Instead, more studies support the white noise's effectiveness in helping one sleep.

A 2017 study found that white noise played at 46 decibels helped reduce participants' time trying to fall asleep by 38% and improved overall sleep quality. A 2021 study conducted in New York City found that participants who cited their noisy environment as the reason for their poor sleep quality enjoyed better sleep when they listened to white noise during bedtime.

Experts believe that when choosing between white noise and brown noise, what makes one enjoy better sleep may depend on personal preference. One might like the sound of a running fan (white noise), while another prefers the sound of crashing waves (brown noise).

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Why Sonic Hues Help You Sleep?

There are a number of theories that may explain why various sounds are effective in lulling us to sleep. Among the reasons is that it aids mental relaxation, redirecting your worries and excessive overthinking so you can sleep.

Additionally, it masks the background noise that keeps you awake. The brain continues to process external noise even when you are asleep, and a loud sound can easily wake you up. However, sonic hues can drown that noise out.

The learning process known as classical conditioning helps explain how we react to noise while sleeping. Combining noise with sleep may make it easier for someone to fall asleep and stay asleep if the sound is relaxing.

Noise serves as a reinforcing cue for restful sleep in this way. If the noise bothers you, it prevents you from falling asleep and serves as a reinforcer for sleep disruptions.

Lastly, auditory stimulation is not limited to white, brown, or pink noise. This may also involve playing low-frequency tones to "boost" specific sleep stages (such as "deep" sleep), possibly enhancing the quality of the rest.