Brown Noise vs White Noise: Which is Better for Sleep?

If you've been searching for the perfect sleep sound, you've probably come across both white noise and brown noise. But what's the difference, and which one is actually better for sleep? Let's break it down.

Understanding the Difference

White noise contains all frequencies at equal intensity. Think of the static sound from an untuned TV or a fan running. It has a brighter, more hissing quality because high frequencies are just as loud as low frequencies.

Brown noise emphasizes lower frequencies while reducing higher ones. This creates a deeper, rumbling sound—like a strong waterfall, distant thunder, or wind rushing past. Many describe it as warmer and less harsh than white noise.

White Noise: Pros and Cons

Pros:

Excellent at masking high-pitched sounds (voices, phones, alarms)
More research backing its effectiveness for sleep
Great for blocking sudden, sharp noises

Cons:

Can sound harsh or "hissy" to some people
May cause listening fatigue during long sessions
Some find it too bright for relaxation

Brown Noise: Pros and Cons

Pros:

Deeper, more soothing sound many find relaxing
Better at masking low-frequency sounds (traffic, HVAC)
Less fatiguing for extended listening
Popular with people who have ADHD for focus

Cons:

Less effective at masking high-pitched sounds
Less scientific research compared to white noise
May feel too "rumbly" for some listeners

Which Should You Choose?

Choose white noise if: You need to block voices, live in an apartment with thin walls, or have a partner who snores. The equal distribution of frequencies makes it effective against a wide range of disturbances.

Choose brown noise if: You find white noise too harsh, want something more natural-sounding, need to block low rumbles like traffic, or simply prefer deeper tones. Many people who "can't stand white noise" discover they love brown noise.

The Best Answer: Try Both

Sound preference is highly personal. What works perfectly for one person might be irritating to another. The good news is you can easily try both and see which one helps you sleep better.

Some people even switch between them—white noise for falling asleep (blocking initial disturbances) and brown noise for staying asleep (less fatiguing for all-night listening).

References

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