Pink, white or brown: The best colour noises can help you improve sleep quality

Are you someone who prefers pin drop silence when you retire for the day? Or are you a light sleeper who gets easily woken up by a dog barking outside your house or honking cars? Sleep quality is important for a healthy life, and helping you achieve that can be a soothing colour noise. These come in different colours such as pink, white, blue and more, and they differ on the basis of their sound frequencies. You just need to pick your colour noise for better sleep quality!

How do colour noises to improve sleep work?

Using colour noises to sleep can help you feel better rested. A positive connection between pink noise and deep sleep, which helps to feel refreshed when you get up, was found in a 2017 study in the Frontiers in Human Neuroscience journal.

Here are the different types of colour noises:

1. White noise

This type of noise includes all frequencies audible to the human ear in equal measure, says psychiatrist Dr Rahul Rai Kakkar. It creates a consistent sound that can mask other disruptive noises, promoting a more serene sleep environment. A lot of parents use white noise to make their newborns sleep literally like a baby!

2. Pink noise

While it also spans all audible frequencies, pink noise has a more balanced power distribution, with lower frequencies having more power. It is considered gentler and more soothing than white noise.

3. Brown noise

Even lower in frequency than pink noise, brown noise has a deeper and more rumbling quality. Some find it helpful for drowning out irregular sounds and promoting relaxation.

4. Blue noise

It sounds more like a hiss or static due to higher frequency, and is used for its calming effects. It potentially helps in a more restful sleep, the expert tells Health Shots.

5. Green noise

It’s all about the sounds of nature. Be it the sound of birds chirping or raindrops, green noise can help you to relax and promote a deeper quality of sleep.

What is the most effective colour noise for sleeping?

The effectiveness of a particular colour noise varies from person to person. However, many find pink noise to be especially beneficial for sleep due to its balanced frequency distribution. It is believed to have a calming effect on the brain, and this helps to drift into a deeper sleep, says Dr Kakkar.

How to add colour noise to sleep routine?

You mostly need technology to make colour noise part of your sleep routine.

1. White noise machines

Invest in a white noise machine that allows you to choose different colours of noise. These machines often come with additional features like timers and volume controls.

2. Apps and online platforms

There are many apps and websites that offer colour noise options according to your needs. You can use these on your phone or tablet, placing the device at a comfortable distance from your bed.

3. Nature sounds

You can record nature sounds like rain or ocean waves. These can provide a natural form of “coloured” noise, which is quite soothing.

Tips for using colour noise for sleep

Before you reach out for a device or an app for a good night’s sleep, follow these tips.

1. Volume control

Keep the noise at a moderate volume, as too loud might be counterproductive. If it’s too soft, it won’t effectively mask other disruptive sounds.

2. Consistency

If you are using a timer feature, try to keep the noise consistent throughout the night. Abrupt changes in sound can disrupt your sleep.

3. Personal preference

Experiment with different colours of noise to find what works best for you. Everyone responds differently, so it’s important to identify what promotes relaxation in your case.

4. Combine with other techniques

Along with colour noise, go for sleep-inducing practices such as comfortable bedding, calming bedtime routine and a dark sleep environment.

5. Avoid using earphones

Don’t use earphones or earbuds to listen to colour noises as using them for an excessively long time can be harmful to health.

You need to experiment a little to discover what suits you best. Whether it’s the gentle hum of pink noise or the consistent static of white noise, finding the right colour can help to get better sleep.