Brown noise, a less common form of white noise, is a deep, steady sound that includes all the sounds humans can hear. Often referred to as red or Brownian noise, it shares similarities with other noise colors like white, green, and pink noise.
What is Brown Noise?
The name "brown noise" is a nod to the Scottish botanist Robert Brown, who observed the random movement of pollen particles suspended in water.
Also known as Brownian or Brownian motion noise, is a type of sound that fills the air with a deep, rumbling hum. While white noise offers a more balanced sound, brown noise is characterized by a deeper, richer tone.
This creates a deep, resonant sound that some find soothing and grounding.
What to Expect from Brown Noise Sounds
Imagine the steady hum of a distant waterfall or the gentle patter of rain. That's the essence of brown noise. This comforting sound can help drown out distractions, improve focus, and even enhance your sleep. People often use this type of noise while working.
How is it different from others, such as green, white, and pink? White noise, for example, is a mix of all audible frequencies, creating a more static, hissing sound, like a static TV.
On the other hand, pink noise has more energy in the lower frequencies than white noise but less than brown noise. This makes it a bit brighter and less bass-heavy.
Did You Know: Brown noise, resembling the sound of heavy rain, is deeper than white noise and pink noise, making it a favorite for those who enjoy lower frequencies.
Brown Noise Examples
Examples of brown noise include:
- low roaring
- strong waterfalls
- thunder
Sleep Study: Early studies suggest that brown noise could support deeper sleep by masking external sounds and reducing mental chatter, which is especially beneficial for those with anxiety or ADHD. [1]
Brown Noise Benefits
If you want to try it, below are some benefits of listening to brown noise.
Promotes Relaxation
The steady, consistent hum delivers a soothing auditory experience that can promote relaxation. Brown noise can be helpful for individuals who may experience difficulties sleeping due to anxiety, insomnia, or a noisy environment.
Its calming effects may help lower anxiety levels, making it easier to fall asleep. By providing a constant, gentle sound, brown noise can lull the brain into a state of relaxation, making it an effective tool for stress relief.
Can Improve Sleep Quality
Brown noise can help you sleep better by calming your mind and blocking out distracting sounds. Studies suggest that background noise can help people fall asleep faster and stay asleep longer. [2] A good night's sleep can improve your mood, focus, and overall health.
Ease Mental Chatter
Brown noise is just stimulating enough to activate the brain, but it's not overwhelming, which means it helps drown out some of that internal chatter, allowing you to sleep better.
But, it also allows us to focus and tap into a peak-work flow state, in which many believe we're at our most productive and creative.
Benefit Individuals with ADHD and Anxiety
Brown noise can be a useful tool for individuals with ADHD and anxiety. Its steady, consistent sound can help to mask distracting noises and create a more focused environment.
For example, a student with ADHD may find it easier to focus on their studies in a noisy library or coffee shop while listening to brown noise. This can help them stay on task and reduce feelings of being overwhelmed.
Sleep Study: People with ADHD or anxiety may find brown noise particularly helpful for staying focused and reducing restlessness. [3]
Reduce Sensitivity to High-Pitched Sounds
High-pitched noises can be really annoying, right? If those sharp sounds bother you or make your ears ring, brown noise can potentially help you.
The sound can cover up those high-pitched sounds. Plus, it can even help with tinnitus, that constant ringing in your ears. So, if you want to calm your nerves and find some relief, give brown noise a shot.
How to Use Brown Noise for Better Sleep
To make the most of brown noise for sleep improvement, consider these tips
Choosing the Right Device
When it comes to listening to brown noise, there are several options, from smartphones and sleep apps to dedicated sound machines. Sleep apps offer brown noise playlists, and there are also white noise machines and smart speakers that include the option to play brown noise.
Adjust the Sound and Duration
When using a sleep app or a sound machine, set the volume of the brown noise to just enough but not too loud to disrupt your sleep. The goal is to have it at a comfortable sound level that encourages relaxation.
Many of the sleep apps and sound machines have built-in timers, which can come in handy. Start out with a short duration, and if it works, then you can adjust to play longer.
Add to Your Sleep Routine
Adding it to your nightly routine can signal to your body that it's time for bed. You can start playing the noise a few minutes leading up to bedtime. This can help create a relaxing atmosphere in your bedroom.
It can be used throughout the day, not just before bed. You can play brown noise during your wind-down period. This might include activities like meditating, reading, or doing light stretches.
Once you lie down, your body and mind will be relaxed, and you will be ready to fall asleep.
Tip: If you travel frequently, you can purchase a portable sound machine or use a sleep app. This helps keep your sleep environment consistent, even when you're not at home.
Be Patient
Everyone’s experience with brown noise is unique, and it may take a few nights to get used to the sound. Don’t be discouraged if you don’t see immediate results.
Like anything else that may take some time, keep using it consistently. Over time, you will likely notice improvements in your sleep quality.
Final Thought
If you're looking for a natural way to improve your sleep, brown noise might be your answer. Unlike the static of white noise, brown noise offers a more calming and grounding experience.
It works like other noises by masking distracting noises and soothing the mind, creating a perfect environment for restful slumber. Whether you struggle with occasional sleeplessness or simply want to enhance your sleep quality, brown noise can be a great option to try.
It's easy to incorporate into your sleep routine - download a sleep app or purchase a sound machine and adjust the volume to a comfortable level.
Everyone responds differently to noise, especially when trying to fall asleep. Be patient and consistent, and you might just be surprised at how much better you sleep.
Frequently asked questions
Is Brown Noise Safe to Listen to All Night?
Yes, brown noise is generally safe to listen to. However, it's important to use it at a moderate volume to avoid potential hearing damage.
Note: Listening to noise above 70 decibels over a long period of time can damage your hearing
Which Color Noise Is Best for Anxiety?
The best color noise for anxiety varies from person to person. Most find pink and brown noise particularly soothing compared to white noise. The only way to find out is to give them a try!
What Color Noise Is Best for Sleep?
Green and brown noises are believed to assist with falling asleep, while brown noise may help improve the ability to stay asleep.
Additionally, pink and white noise can also help you sleep better by blocking out distracting noises, creating a more peaceful sleep environment.
Citations / Resources
[1] Söderlund, Göran, et al. “Listen to the Noise: Noise Is Beneficial for Cognitive Performance in ADHD.” Journal of Child Psychology and Psychiatry, vol. 48, no. 8, Aug. 2007, pp. 840–847, View Study
[2] Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep medicine, 83, 256–259. View Study
[3] Lin H. Y. (2022). The Effects of White Noise on Attentional Performance and On-Task Behaviors in Preschoolers with ADHD. International journal of environmental research and public health, 19(22), 15391. View Study
