White, pink, and brown noise: what’s the difference?

Updated October 31, 2026

White noise is even across all frequencies and sounds like static. Pink noise lowers the volume of high frequencies, so it sounds softer. Brown noise emphasizes low frequencies even more and sounds deep, like a low rumble. We found no reliable evidence that one is best for sleep, so choose the one you find most comfortable.

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How each one sounds

White noise: flat across frequencies, bright, similar to static
Pink noise: softer on the high end, similar to steady rain
Brown noise: deeper still, similar to distant thunder or a strong waterfall

What the evidence says

A 2021 systematic review of 38 studies rated the evidence that continuous noise improves sleep as very low quality. We didn’t find a good direct comparison between the three colors, so claims that one is clearly the best should be treated with caution.

How to choose

Try each one at a low volume for a few nights
Choose the one that doesn’t distract you
Use a timer so it doesn’t play all night
Compare your nights with and without sound

Try them in SleepBoo

SleepBoo has white, pink, and brown noise. You can mix up to 4 sounds, for example adding rain or waves, and set a timer that fades the volume gradually.

Frequently asked questions

Which noise is best for sleep?

There’s no clear winner. Choose by comfort and keep the volume low.

Can I combine them with other sounds?

Yes. SleepBoo lets you mix up to 4 sounds at once.

Sources

SleepBoo is a wellness app and does not replace medical advice.