Our ultimate guide for everything you’ve ever wondered about brown noise–follow along to start getting your most relaxing sleep ever!

TL;DR

• More than one-third of Americans report not getting enough sleep at night
• Brown noise is a soothing, thunder-like sound that helps people feel more relaxed
• Users report brown noise is like a “warm hug” or “brain massage”
• Brown noise can have a positive impact on focus and concentration for folks with ADHD
• BetterSleep offers an extensive collection of brown noise tracks and sleep interventions

Introduction - Discover the Deep, Soothing Power of Brown Noise

Did you know that approximately 68% of American adults report that they struggle to sleep at least once per week? Combine that with other staggering statistics, such as a recent survey of college students in which nearly 70% of participants shared that they had an extremely hard time falling asleep at least one night in the past week, and we can see that sleep difficulties are a serious problem. Thankfully, the BetterSleep app is constantly evolving with scientifically supported data to help you improve your sleep habits and start getting the restful sleep you deserve. And here’s one possible solution you may not have heard of yet: brown noise.

Brown noise, a variation of the better-known white noise, is a type of ambient sound with supremely relaxing qualities. It is a softer, cozier sound than white noise, which can sound somewhat hissing or rough to some people. Brown noise tampers down the high tones in the frequency spectrum, making it sound much deeper; its tone is often compared to heavy rainfall or rumbling thunder. It is well-known for its sound masking qualities, drowning out environmental disturbances and helping folks get better quality sleep. Brown noise’s soothing depth has been shown to promote a sense of calm in listeners, letting them feel relaxed before or during sleep, and even easing symptoms of anxiety.

Imagine how relaxing it would feel to curl up in your favourite chair, wrapped in a warm blanket, listening to a distant thunderstorm. Perhaps you’re the type who prefers the calming sound of a shower, or the grounding roll of strong ocean waves. All of these comparisons evoke the same feeling as brown noise: a deeply relaxing, comforting sound that helps people sleep, unwind, soothe anxiety and even focus their concentration. With the BetterSleep app, users can enjoy access to a library of over 300 sleep sounds, not to mention guided meditations, sleep stories and a multitude of expert advice. BetterSleep offers the highest quality brown noise collection, trusted by over 65 million users worldwide for natural sleep enhancement. Join us for this deep-dive into brown noise, where we share the science behind this restorative sound, along with all the other ways the BetterSleep app can have you dreaming sweetly and getting your most rejuvenating sleep.

Understanding Brown Noise - The Science Behind the Sound

In the same way our eyes are able to see a variety of colors, our ears have the ability to hear a whole rainbow of sounds. The frequency, or the number of times a sound wave vibrates per second, determines the pitch of a sound and is measured in Hertz (Hz). As you may be able to guess, low frequency noises have a low pitch, while the opposite applies to high frequencies. The human ear can hear frequencies between approximately 20-20,000Hz. For reference, the low rumble of thunder is around 10-100Hz, human speech ranges between 85 to300 Hz and electronic beeps and alarms are usually between 8,000-12,000Hz. If you’re curious, you can test out different frequency tones here. By combining frequencies of sound, we can create layered “colors” of sound.

Research scientist Dan Ellis of Columbia University distills the definition by saying, “Any kind of filtered noise signal can be called 'colored noise', which is just to say that it is not a pure white noise.” Most of us are already familiar with the sound of white noise, which is often compared to radio or TV static. For some, white noise sounds quite harsh, as our ears tend to focus more on the higher frequencies. Mirroring the way that the color white is a combination of all visible lightwaves, white noise is a sum of all sound frequencies. Ellis notes, “To make an audible noise that sounds more as if it is balanced across the full range of audible frequencies, we have to boost the low range (the 'bass' of a conventional stereo) and cut the high frequency; there is still energy at every frequency, but now the balance is shifted. If we were to do the same thing with visible light - which is an electromagnetic wave varying through the colors of the rainbow from red at the lowest frequencies through to blue at the highest frequencies - we would get a pinkish color. Hence this kind of noise is called pink noise.” As Ellis describes, colors that we can see are variations of different filtrations of white light (all colors at once). Sound works similarly; by filtering out certain frequencies, or giving more strength to some frequencies over others, we create different sound “colors.”

White noise is a combination of all audible frequencies at once, meaning that it ranges from about 20-20,000Hz and gives equal intensity to all frequencies. For the other colors of sound, think of it as turning down a dial on the intensity of certain pitches. With pink noise, as Professor Ellis describes, the sound is filtered to focus more intensity on the deeper frequencies, with less attention on higher tones. With brown noise, the intensity of the high frequencies is decreased twice as much as pink noise, giving it a rumbling, deep-toned effect. One of brown noise’s superpowers is that it can have a profoundly grounding effect, similar to thunder, roaring seas, or a strong waterfall. Feeling the effects of brown noise can lead to stress reduction, supported concentration and memory, and getting more restful sleep and BetterSleep's brown noise is professionally engineered to deliver the optimal frequency spectrum for sleep enhancement.

Brown noise (officially Brownian noise) is also sometimes referred to as red noise. The color red has high concentrations of low-frequency light, and red (or brown) noise similarly places a significant focus on low audio frequencies. Researchers often use the term “red noise” because of its analogy to the light spectrum. But why is it called brown noise if it isn’t brown? Brown noise is named after Brownian motion, a concept discovered by botanist Robert Brown in 1827. He discovered that pollen has a random, erratic way of moving through water. The pollen drifts over the surface of the water in an irregular pattern, which became known as Brownian movement. Brown noise mimics the drifting, ambling feeling of pollen over water, its movement smooth but unpredictable. White noise doesn’t have the same quality; each sound point of white noise is randomly generated and does not follow any path. This is one of the main reasons that brown/red noise is often preferred over white noise–it feels like a gently meandering flow, rather than a random assortment of sound points. No matter which name you prefer to use, this soothing, rumbling sound can help you relax more deeply than ever before!

Brown Noise and Sleep Science - How Deep Frequencies Promote Rest

We’ve all been there: it’s bedtime, and you’re feeling wide awake. From sleep onset to helping manage your natural sleep cycles, brown noise can help promote a restful sleep from start to finish.

Sleep Cycles

Before jumping into how brown noise can help support a healthy sleep cycle, we need to actually understand the different phases of sleep. Sleep science tells us that there are 4 distinct sleep phases that we should pass through in cycles each night, each classified as either Non-REM (N1-N3) or REM (N4) sleep. The term REM stands for Rapid Eye Movement, which describes our physical condition during the “dream state” of sleep.

Stage

Duration

What Happens

Why It’s Important

Stage 1

N1

1–7 minutes

Light sleep, easy to wake up

Starting to fall asleep

Stage 2

N2

10–25 minutes

Deeper sleep, body slows down, muscles relax

Helps memory and keeps you asleep

Stage 3

N3

20–40 minutes

Deep sleep, very hard to wake, slow brain waves

Body repairs and restores energy

REM Sleep

N4

10–60 minutes

Dreaming, eyes move quickly, body relaxed but brain active

Helps with emotions, memory, and creativity

Dr. Sophie Bostock, sleep researcher and expert from Nottingham University, describes the overall pattern of a sleep cycle, saying, “Every time we pass through all four stages of sleep, this is called a sleep cycle; and it takes about 90 to 100 minutes. So, you will probably have between four and six cycles every night," She also notes that waking up during the night is normal, as long as you can go back to sleep relatively quickly. “This can be a natural part of sleep,” says Dr. Bostock, “and doesn't necessarily mean you disturb the overall quality of your night.”

Evolutionarily, we are predisposed to find deeper tones more relaxing because of the sounds of nature. Higher pitched sounds, like birds squawking or other animal warning cries may signify danger, therefore our brains are primally conditioned to react immediately to higher frequency sounds. This is why alarms and sirens are attuned to higher pitches; our neurological response tunes into these sounds with urgency. Conversely, lower pitch sounds reflect an environment of safety and calm, allowing our brains to register that there is little imminent danger to worry about. In nature, animal sounds often reflect this theory, as exemplified by purring cats, whale songs and hooting owls. Following this logic, we can see that lower-frequency sounds encourage our minds to feel more at ease, releasing tension and helping us feel more relaxed.

Brainwave Research

Overnight, our brainwaves enter different states of movement relative to the depth of our sleep. Brainwaves are slowest during the N3 stage, allowing us to enter a restorative and healing phase of sleep. A recent 2025 study affiliated with the Center for Health Sciences in California details the effect of low-frequency sound on slow-wave activity in sleep. The study showed promising correlations between the administration of low-frequency tones and slow-wave activity during Non-REM sleep. Though the sound used was not specifically brown noise, it does make the case for low-frequency sounds deepening slow-wave sleep. More clinical research is needed to show a direct link between brown noise and slow-wave sleep, but since this hot topic is on the rise, we’re likely to have more evidence in the near future.

Sound Masking Effects

Sound masking is the process of blocking out other noises in an environment. Used by audio engineers, office workers and people just trying to get a good night’s sleep, colored noise is remarkably effective at drowning out distracting background audio. Brown noise is particularly effective with masking low frequency tones. Some people start using brown noise for its sound masking qualities, then end up falling in love with its deep and soothing tones. Generally speaking, sound masking works by providing a steady wall of sound that makes sudden noises blend into the background.

During sleep, our brains are still aware enough to perceive sounds, especially if they are loud or sudden. This is a biologically necessary feature for humans; we have to be able to wake up in case of danger. While it’s no longer vital for our brains to scan the nighttime soundscape for wild animals who might try to eat us, we still need to be able to wake up in the event of an emergency. Don’t worry–alarms, babies crying in the next room or emergency tones will almost definitely rouse us from sleep, even if we’re using brown noise. But subtler sounds like traffic, our neighbor’s footsteps or the sound of a TV are noises that we’d certainly rather not be woken by. According to a Korean study from 2018, brown noise was effective at masking certain bothersome environmental sounds in a residential environment. Study participants were asked to rank how annoying certain sounds were to them, and then use different types of noise to mask them. While nature sounds (like streams or birdsong) performed slightly higher in the “personal preference” categories, brown noise was shown to be more effective at actually masking the undesired sounds.

Ambient sounds like brown noise can help make disruptions seem more subtle, therefore allowing us to remain asleep when we otherwise may have woken up. It’s not that the colored noise can make outside noises quieter, but it can help these otherwise disturbing sounds assimilate with the soundscape. This is especially important in phases N1 and N2, when environmental distractions can easily jolt us out of fragile sleep states. Not sure if it’ll work for you? There’s only one way to find out: try it for yourself and see what a difference brown noise can make.

Sleep Onset

Brown noise can also help reduce sleep onset time–that is, the amount of time it actually takes you to fall asleep. Once your head hits the pillow, there are many factors that may keep you from actually falling asleep: a racing mind, distracting sounds, perhaps even some problems with your circadian rhythm. While you’re in the delicate transition from wakefulness to sleep, the brain has a tendency to cling to thoughts that pop into our heads. Brown noise isn’t a cure-all, but it can certainly help support healthier sleep onset and get you closer to your goal of a restful night of sleep!

The consistent, rumbling sound of brown noise gives the brain a steady, soothing backdrop to listen to while falling asleep. Not only can this help mitigate the anxious thoughts of a racing mind, it can get your brain to focus on one ambient sound, pacifying your mind into a state of sleepiness. Combine this with brown noise’s sound masking power and you’re already halfway through the bedtime battle!

Brown noise can be used as part of a regular bedtime routine to help condition your brain to understand that sleep is coming soon. Habits such as a consistent bedtime, using dim lights at night and unplugging from devices an hour before bed can make all the difference. Sleep experts agree that a regular bedtime is one of the best things you can do for your sleep hygiene. “Maintaining a consistent bedtime and a consistent wake time help stabilize our internal circadian rhythms and keep them in sync with the 24-hour day,” says Dr. Charles Czeisler, chief of the Division of Sleep And Circadian Disorders at Brigham and Women’s Hospital. Dr. Czeisler also notes that the health of our circadian rhythm is strongly linked to cardiovascular, metabolic and cognitive health, cautioning people to take good sleep practices seriously. Brown noise is just one way to promote good sleep hygiene, but can be extremely helpful in the process of falling–and staying–asleep.

Comprehensive Brown Noise Benefits - Beyond Better Sleep

The research is in: brown noise benefits aren’t limited to sleep improvements. While many report that they’re getting better sleep than ever before with the grounding sounds of brown noise, it can be utilized for other purposes too. Dr. Dan Berlau, a neuroscientist and professor at Regis University, says of colored noise, “It’s noninvasive. It’s very easy. It’s accessible for people of a variety of socioeconomic statuses.” Dr. Berlau suggests that colored noise can be used as a tool, perhaps in conjunction with other therapies. “It’s something that I would encourage many people to try if they feel like they are struggling and could potentially see a benefit.” What benefits, you ask? Brown noise is often used as support for focus and concentration, anxiety relief, and cognitive performance.

Focus and Concentration

Many proponents of brown noise report that using it as a study or work aid helps them stay focused on tasks. Though much of the evidence is anecdotal, the difference that brown noise makes for many people’s study habits is noteworthy. One user reported to the Washington Post, “I’m a lot more motivated because I know that I have something I can rely on. There’s something I can always put on if I have a tough assignment, or if I have a really tough work task I have to complete.” This listener mentioned that she uses brown noise for focus, especially when working on a difficult task.

According to a 2020 study comparing the different colors of noise on certain cognitive tasks, brown noise helped participants perform better on executive function, psychomotor speed and working memory tasks. (The study uses the term “red noise” here, but as you may remember, that’s brown noise by another name.) This randomized, controlled trial gave adults several mental tests and compared results when participants listened to white, pink, and red noise, as well as quiet. The most statistically significant finding was that red (brown) noise outperformed white noise and quiet on executive function, discrediting the commonly held belief that silence is best for focus and concentration.

Stress and Anxiety Relief

Picture yourself curling up on the couch with a warm sweater and a comforting cup of tea. How does your brain feel? Calm, relaxed, supported? One user described brown noise as feeling “like my brain is being hugged,” suggesting the soothing effects of this particular color of noise reach far beyond sleep applications.

A 2024 study showed that listening to brown noise significantly reduced children’s feelings of stress while having dental procedures completed. In this randomized controlled trial, 40 children were observed while having teeth extracted at the dentist’s office. A control group was given “cartoon music” to listen to, while others were given brown noise. The group who listened to brown noise had fewer anxious reactions and even reported less pain after the procedures. The authors note that “Audio distraction has been proven to have relaxing effects and ease anxiety by affecting the limbic system of the brain, which in turn releases endorphin and encephalin, thereby reducing dental anxiety.” This is considered promising research amongst those looking for non-pharmacological methods for reducing anxiety.

How does brown noise do this? It’s not magic, it’s a few simple neurological principles working together: auditory masking, downregulation of the nervous system and reduction of cognitive load. First, brown noise masks environmental noises that might be distracting to a racing mind. When you’re anxious, the last thing you want is to worry about the commotion in the background. There’s emerging evidence to suggest that colored noise can help downregulate the nervous system; that is, it can help our bodies enter a calmer state. You may have heard of “rest and digest” mode, which is the parasympathetic nervous system activating to help a body relax. While the research in particular was done with white noise, experts note that many people find brown noise even more calming than white noise, suggesting that it could be even more effective. Finally, brown noise gives you one random, simple sound to focus on, reducing the number of stimuli your brain is paying attention to at once. This cuts your mental load, allowing your busy brain to find a moment of mindfulness with this cozy, grounding sound.

Cognitive Performance and ADHD Applications

Though we are still waiting for more clinical evidence specifically aimed at brown noise, its colorful counterparts white and pink noise have both undergone several studies along the same lines. In this 2024 meta-analysis of white and pink noise studies, a positive correlation was found between colored noise and concentration in folks with ADHD symptoms. In fact, white noise has been shown to improve certain memory functions in both adults and children. Interestingly, the research shows that while white noise helps improve focus in people with ADHD symptoms, it negatively impacts folks who don’t show any signs of attention disorders. We are excitedly awaiting more research to see if the more soothing brown noise shows the same results, or if it might work on people with or without ADHD.

Brown Noise vs Other Sleep Sounds - Complete Comparison

By now, brown noise is probably starting to sound pretty great, right? But how does it compare to the other colors of noise, and what makes it so relaxing? Furthermore, how does it rank up against other sleep sounds?

Brown Noise vs White Noise vs Pink Noise

Different colors of noise are best suited for certain circumstances. For example, all three are powerhouses of sound masking, making any of them a great choice for supporting deeper, more restful sleep. However, since white noise focuses equal energy across all frequencies (whereas pink and brown place more emphasis on low frequency tones) it performs better than the others at masking any high-pitched sounds that could cause sleep disruptions. If you live in a city, you may experience high frequency environmental factors, such as sirens wailing or your neighbor’s baby screaming, therefore making white noise a great choice for you. Still, white noise is known to be a staticky sound, and some people find its hissing tones to be too abrasive. In this case, trying pink or brown noise could be a better fit.

Pink noise is also adept at sound masking, but its recent claim to fame is that it has been shown to help with memory consolidation and retention. A 2017 study out of Northwestern University showed a correlation between pink noise, slow wave activity (SWA) and memory retention in older adults. The controlled study administered pink noise to a group of participants overnight and compared their results on several memory-related tasks to those who did not receive any pink noise intervention. The authors remarked that “we were able to enhance SWA and improve sleep-dependent memory storage in older adults, which strengthens the theoretical link between sleep and age-related memory integrity.” For folks who want to support their memory while enjoying other benefits of colored noise at night, pink noise may be the best choice.

Brown noise, however, is the fan favorite for deep relaxation and calming anxiety. Because of its deep and soothing tones, brown noise doesn’t trigger the brain in the same way as the sharp, hissing tones of white noise. Brown noise covers listeners in a blanket of cozy sound, increasing the body’s capacity for relaxation. Since brown noise has been shown to help with ADHD symptoms as well, people who experience attention issues may find brown noise to be a useful tool.

Overall, it’s a matter of individual preference whether you’ll fall in love with brown noise, feel the vibes of pink noise or go for the classic white noise. Using the BetterSleep app, you can give each one a try and see which one sounds best to your unique ears.

Brown Noise vs Nature Sounds vs Music

This particular category comes down to personal preference. Though nature sounds and music both have a plethora of research to back up their efficacy as sleep aids, brown noise has been anecdotally reported to be a more comforting, grounding sound that helps support people through different phases of sleep. Depending on your personal taste, you may find certain sounds more relaxing than others. The best way to go about discovering what works best for you is to give it a try for yourself. BetterSleep has the tools you need to discover which sounds are right for you.

Personalizing Your Sleep Sounds

With the BetterSleep app’s sound mixer, you’ll be able to craft the perfect playlist for bedtime, no matter what mood you’re in. BetterSleep's integrated approach allows users to combine brown noise with white noise, nature sounds, and meditation for personalized optimization. Not only can you browse through our library of over 300 sleep sounds, you’ll also be able to stack audio tracks on top of each other to create a soundscape that’s unique to your sound preference. Don’t like white noise? No problem, try a softly babbling brook instead. Want to add in some binaural beats to the mix, or maybe try a guided meditation? BetterSleep has you covered. Download the BetterSleep free trial and start getting the restful sleep you’ve been dreaming of!

How to Use Brown Noise for Better Sleep - The Complete Implementation Guide

What’s the best way to use brown noise for optimal results? Follow along for BetterSleep’s best advice on integrating brown noise into your regular routine.

When to Use Brown Noise

Bedtime is the most popular time to use brown noise, given its soothing effects. Many listeners enjoy the grounding rumble of brown noise as part of a regular bedtime routine. You already know how the experts feel about consistent routines at bedtime, and adding brown noise can be a great way to get your brain ready to rest. Here are some other effective bedtime practices:

• Dim lights after sundown
• Stop using devices at least an hour before bedtime
• Go to bed at the same time every night
• Avoid heavy meals 2-3 hours before sleep
• Cut out alcohol and caffeine as much as possible
• Incorporate breathing exercises or meditation before bed
• Try some gentle movement/yoga around bedtime
• Add soft music/brown noise for relaxation
• Read a book

Adding some of these habits to your sleep routine is a surefire way to downshift into sleep mode. It classically conditions your brain to recognize that bedtime is on the way, encouraging your neurological mechanisms to associate these practices with falling asleep. Experts suggest starting your brown noise 15-30 minutes before you’re ready to sleep, allowing you to get into the zone of restful comfort.

Study or work sessions can also be optimized with the use of brown noise. The concentration support that brown noise can provide might make all the difference in your next deep focus session. Simply start your brown noise when you’re ready to focus and let the soothing sounds carry you into a flow state. Brown noise works so well as an intervention for focus because it is a solid, steady sound that may help curtail cognitive load. Listening to one relaxing wall of sound is helpful in cutting out distractions that may pop into your head. Its sound masking properties are also at work here, drowning out background distractions and allowing you to zero in on the demanding task at hand. This application has been found to be especially useful for folks with ADHD, but all sorts of people swear by the focus-facilitating power of brown noise.

Some people use brown noise to help soothe anxiety during the day or night. Brown noise has been shown to help people feel more relaxed, thanks to its deep, grounding tones. Many users report that they prefer brown noise to other colored sounds because of its mellow feeling. White noise can be a little harsh for some people; white noise balances all frequencies equally, while brown noise focuses much more power in the lower registers. Listeners often associate the deep tones of brown noise with relaxation and comfort. Moreover, brown noise gives your brain a single point to focus on, which is a commonly used tactic for calming anxiety. The racing heart beat, whirring mind or myriad other symptoms that can come with anxiety can be mitigated by perceptible or tactile features in the environment. Using your senses to touch, taste, hear, see or feel different stimuli can help keep you in the “here and now,” helping bouts of anxiety pass more quickly. Brown noise can give the busy brain a singular focus, helping to chase away anxious thoughts or feelings. If you’re starting to feel anxious or stressed at any time of day or night, simply pop on one of BetterSleep’s brown noise playlists–your worries might seem to melt away under the warm, cozy blanket of brown noise.

It is essential to note that brown noise is not a medical intervention. If you are struggling with severe anxiety or it affects you in your daily life, please speak with a healthcare professional.

Device Guide

Wondering how to listen to the grounding sound of brown noise? Here’s our hot take on which devices are most beneficial for listening.

Brown Noise Machines vs Sleep Apps

Sound machines have always been a classic listening method for different colored noise. The most popular has historically been white noise, dating back over half a century. With new technologies coming out all the time, noise machines have begun integrating different colors of sound and now come equipped with a rainbow of options. Typically, certain nature sounds are included as well, such as rain, wind or ocean waves. These sounds can be limited, so some users might not appreciate the lack of sound choices. While sound machines can be a great option for listening to brown noise, there are a few potential drawbacks. First, the speakers integrated with the machines aren’t always high-quality, therefore some of the lowest tones in brown noise can be lost due to poor audio quality. Additionally, not all sound machines come with a headphone jack or bluetooth capability, meaning that everyone in the room has to agree on the sound you’ll listen to. For those who share a room with a partner, roommates or children, this may not be ideal.

Sleep apps are quickly becoming the wave of the future in terms of sleep support. They’re easily portable, flexible with connectivity and easy to navigate. Sleep apps are typically used on smartphones or other internet-connected devices, such as tablets or iPads. Many apps offer other in-app features and a larger selection of audio tracks to listen to. The BetterSleep app offers over 300 sleep sounds and allows you to stack them on top of each other, creating a perfectly unique playlist for any sleep mood. Smart devices can also connect with plug-in or bluetooth speakers, headphones, or can be listened to just as they are. BetterSleep's customizable timers and automatic fade-out features optimize brown noise implementation for natural sleep transitions.

Best Devices for Listening

When the time comes to turn on your brown noise and let the soothing sound wash over you, what sound system is best for listening? There are pros and cons to each option, so the choice depends on what’s most important for you. Some important factors to consider are:

• Do you share a sleeping space with anyone else?
• Do you find headphones comfortable while sleeping?
• Do you want to listen to brown noise throughout the night, or just while falling asleep?
• What are the ages of the listeners, and is the volume at a safe level?
• Do you sleep with your device next to you or prefer to keep it at a distance?

Depending on how you answered these questions, you might be interested in smart speakers, standard speakers, in-ear or over-ear headphones, or sleep headbands. You’ll need to assess your own comfort level with headphones, consider how long you’d like to play your sleep sounds, and if everyone in your space wants to listen at the same time.

Safety Considerations

As with all new technologies, we must understand the safety concerns of using devices close to our bodies, overnight and certain volume levels. Here’s what you need to know about staying safe when using brown noise.

Safe Volume Levels

According to the WHO (World Health Organization), volume levels above 80 decibels can cause hearing loss. That’s about the volume of a hair dryer or a crowded cafeteria. While it’s safe to listen to these sounds for a certain amount of time, overnight sounds should be kept at roughly half this volume to prevent hearing loss. Noise-induced hearing loss is irreversible, so these warnings should be heeded carefully. Experts recommend starting your overnight sounds at 40 decibels, and increasing the volume slightly if needed. With children and babies, it’s even more important to keep volume low, since their delicate hearing systems are still developing. Too much overnight volume can cause permanent damage to their sensitive auditory systems. Try keeping the volume for kids and babies around 30-40 decibels, and keep the sound system on the other side of the room to reduce their contact. Additionally, experts advise using colored noise with babies for the first phases of sleep, and turning it off or letting it fade out after 20-30 minutes.

Device Safety

You might be accustomed to sleeping with your smartphone, but experts strongly caution against it for a few reasons. According to a recent survey, up to 90% of young adults (ages 18-29) sleep with their smart phone on, or next to, their bed. What’s the harm? First, it can be disruptive to restful sleep. Notifications or bright lights from a device can easily wake you from fragile N1 and N2 phases of sleep. Even if these alerts are silenced or ignored, it’s still too easy for your brain to pick up on the signals. Next, the temptation to use the phone during nightly wake-ups can be high if it’s sitting right next to you. Finally, sleeping with a phone on your bed (or worse, under your pillow) is a fire hazard. There have been cases of devices overheating during the night, causing bedding to catch on fire! While it’s okay to use your phone to set alarms, track sleep habits or listen to sleep sounds, all of these features can be used on airplane mode and at a distance from your physical body. The best place for your device is a few feet away, on a bedside table or even across the room.

BetterSleep App Features

The BetterSleep app is your one-stop-shop for everything sleep related. From science-backed expert advice on sleep practices to the seemingly limitless audio options, you’ll be well on your way to better sleep along with over 65 million worldwide users. BetterSleep isn’t just an app, it’s a way to center your wellbeing and prioritize rest, helping you reach your highest potential. Combining the state-of-the-art Sleep Tracker, Sound Mixer and loads of expert advice, BetterSleep has all you need to get on track with your nightly habits. In fact, 87% of users report sleeping better, agreeing that they feel more rested after using the app.

Sleep Tracker

If you’re looking for empirical evidence about your own sleep habits, BetterSleep’s Sleep Tracker is the perfect place to start. After setting up your personalized account, you can start tracking your sleep stages, cycles, and wake ups and even subtle interruptions like coughing or snoring. The Sleep Tracker will show you how much time you spent in each of the 4 phases of sleep and give you detailed data on how much time you spent asleep vs awake.

If you’re curious, you can do an experiment for yourself: start tracking your sleep using your normal behaviours, and then assess it again using brown noise (best results are seen after a week of tracking). Through sleep tracking integration, BetterSleep users can monitor the measurable sleep improvements that brown noise provides. Why not try it for yourself?

Sound Mixer

BetterSleep boasts one of the top sleep sound mixers out there, with a library of over 300 audio tracks to choose from. Put all the controls in your hands by stacking any of our sleep sounds (like colored noise, nature sounds, and binaural beats) on top of each other in your own unique playlist. You become the DJ with BetterSleep, changing your soundscape at the click of a button, fine-tuning your audio with intensity and volume control for each sound. Brown noise is just the beginning–you can curate a custom sleep sound playlist that’s exactly how you like it.

In addition to the sound mixer, BetterSleep offers a huge selection of Sleep Stories and Guided Meditations to help lull you into a peaceful slumber.

Science-backed Advice

The BetterSleep app is chocked full of expert advice and sleep science research aimed at helping you get more restful sleep. Users across the globe have discovered a wealth of information through the BetterSleep Blog, Chronotype Quiz and professional advice from BetterSleep. Our main focus is to help you get informed about all aspects of sleep science and put you on the right path toward getting restful, rejuvenating sleep.

Conclusion - Your Brown Noise Journey Begins

You don’t need any more convincing–you’re now well-versed in the healing power of brown noise and all its grounding benefits. The next step is to try it yourself and see how you want to implement brown noise in your own routine. Whether you’re seeking some calming tranquility at bedtime, overall anxiety relief or support with concentrating on tasks, brown noise is ready and waiting for you to find your perfect track. Begin your personalized brown noise sleep journey with BetterSleep's free trial, featuring the most comprehensive brown noise library, along with sleep optimization tools.

There’s no time like the present: BetterSleep is just a click away!

Frequently Asked Questions

What is brown noise?

Brown noise is a type of ambient sound, similar to white noise, that has a distinctly low and rumbling tone. It is often compared to strong ocean waves, thunder, or heavy rain. Brown noise (sometimes called red noise in scientific communities) embodies low-frequency tones and has been known to help reduce anxiety and stress, help people sleep, and support concentration and focus, especially in people with ADHD.

Is brown noise the same as white noise?

Brown noise is similar to white noise, but not the same. White noise is a compilation of all audible frequencies of sound, played at a balanced intensity. Because of this, white noise is usually compared to TV or radio static and is known to have a hissing quality. Brown noise encompasses the same audio spectrum, but the intensity is much more heavily focused on the low end, giving it a deep, rumbling sound. Compared to the higher, sharper tones of white noise, brown noise is often described as more calming, mellow and relaxing.

Why do sounds have colors?

Sounds are given color names to compare the sound spectrum to the light spectrum. White light is a combination of all visible lightwaves at once. Similarly, white noise is all frequencies of audible sound, combined into one steady tone. Giving sound “colors” also helps us differentiate sleep sounds and gives researchers an easy way to categorize different types of sound.

How does brown noise help you sleep?

Brown noise helps you sleep by masking other noises in your environment, helping distractions blend into the background. While you’re falling asleep, it’s easy for random noises to jolt you awake. Brown noise can cover up these annoying sounds, helping you drift off to sleep more easily. Additionally, brown noise can help you engage in mindfulness by providing one steady point of focus for a busy brain. By adding a brown noise soundscape, you limit the noise disturbances around you and help lull your brain into a peaceful, restful state.

Is brown noise good for studying?

Many users report that they love using brown noise for deep study or work sessions. Masking outside noises and providing a steady yet random sound can reduce mental load by filtering out the number of stimuli the brain needs to process. Some people enjoy using brown noise throughout the day to help them focus on a variety of tasks.

Can I listen to brown noise any time of day?

Brown noise can be used at any time of the day or night. It’s a mellow, comforting sound that makes some listeners feel like they are getting hugged, or like they’re listening to a rainstorm from inside a cozy cabin. Brown noise can be used for anxiety support, sleep maintenance, as a study aid, or just any time you want to mellow out with a comforting sound!

Is brown noise safe for babies and children?

Yes, brown noise is safe for babies and children, but it’s important to follow the safety protocols. Babies and children have very sensitive ears, and in order to protect their hearing, always try to keep brown noise as low as possible. Whenever possible, keep colored noise listening to shorter periods with young listeners, as their hearing structures are developing and therefore more susceptible to damage. The WHO recommends keeping brown noise under 40 decibels for long-term hearing health.

Should I use a brown noise machine or sleep app for brown noise?

Brown noise machine vs sleep app for brown noise is a matter of personal preference. Some people love using sound machines because they are less connected to the internet and may provide fewer distractions. However, sleep apps like BetterSleep are loaded with additional perks like the Sleep Tracker, Sound Mixer, Guided Meditations and BetterSleep Blog. These resources can help you learn the core causes of your sleep issues, helping you fix the root of the problem instead of just treating the symptoms. Try it yourself for free at BetterSleep.com.

Does brown noise help with ADHD?

Yes, brown noise has been shown to be a useful intervention for folks with ADHD and other attention disorders. Brown noise can help block out background distractions, one of the main issues facing people with ADHD. Of course, brown noise is not a medical treatment and can be used in conjunction with other types of support.