What Is Color Noise and Can It Help You Sleep Better?

Color noise refers to recordings that blend sounds across a spectrum to mask background noise. Many people use it to fall asleep or improve concentration, but scientific proof varies. This guide reviews common colors and what research says about their effects on sleep and focus.

What is color noise?

We hear noises around us constantly, and experts describe them by their color as a way to classify tone. Color noise is defined by the frequency content of the sound, and where you listen and how loud it is can change how it sounds. The idea started with white noise, which contains all audible frequencies just as white light contains all colors.

What kinds of color noises exist and how they work

The color naming of noises is a simplified way to describe audio balance. The actual sound you hear depends on the recording, playback device, and volume.

White

White noise is a steady sound with roughly equal energy across all frequencies. It resembles television static or radio interference. In nature you won’t find it exactly, but similar sounds are common in artificial settings.

Researchers have studied white noise most often, but most studies use small groups. In one study with 18 participants, people fell asleep about 38% faster when white noise was played compared to normal bedroom sounds. Another small study with 40 infants showed white noise reduced crying during colic and helped babies fall asleep sooner.

However, broader reviews show mixed results. An analysis of 38 studies found sleep improvements were generally modest, and in some cases sleep quality or hearing worsened.

Pink

Pink noise resembles white noise but emphasizes lower frequencies, gradually reducing energy at higher tones. It can sound like wind, rain, or a gentle waterfall.

Some small studies suggest pink noise affects brain activity during sleep. In a tiny EEG study with six participants, listening to pink noise reduced the amplitude of brain waves and improved sleep stability. In another study with older adults aged 60–84 (13 participants), pink noise during the transition to slow-wave sleep influenced memory-related brain activity, and participants remembered more words the next day. Yet these studies have small samples, so the findings are not conclusive.

Overall, evidence is limited and more robust research is needed before drawing firm conclusions about pink noise’s sleep benefits.

Brown (Red) noise

Brown noise (also called red noise) emphasizes lower frequencies and falls off more quickly with higher tones. It tends to be loud and masking, which some people find helpful for blocking other sounds.

Some research has looked at brown noise for tinnitus, a condition where people hear a persistent ringing. In some cases, brown noise helped reduce symptoms, but longer, larger studies are still needed to confirm any therapeutic effect.

Green

Green noise uses a spectrum where energy is spread similarly to white noise, but the mid-range frequencies are more pronounced. On a sound spectrum, it can resemble a strong, wave-like hiss or a waterfall.

Published research specifically on green noise is limited. Sleep science groups note it may help mask background bedroom noises and could reduce nighttime awakenings for some people, but evidence remains scarce.

Blue

Blue noise reduces the energy of low frequencies while boosting high ones, which some listeners describe as a screeching sound. There are few studies on blue noise and sleep, so there is no clear guidance.

Purple

Purple (violet) noise begins with low tones and gradually rises in pitch. It is a sharp, challenging sound, and there is currently no solid research on its effects on sleep or performance.

Should you use color noise?

If you’re curious, it’s reasonable to try color noise. The US Centers for Disease Control and Prevention (CDC) suggests white noise can be used to mask other bedroom sounds in some situations, but there isn’t strong evidence supporting other colors. You can also use sounds to improve focus with a steady rhythm; any music with a regular tempo can work, not only specialized noise.

Can color noise be harmful?

Color noise is not inherently dangerous, but volume matters. Excessive sound can damage the inner ear, causing temporary hearing loss or, in severe cases, permanent damage. To minimize risk, place the sound device away from your bed and keep the volume at a comfortable, low level. Consider using a timer so the noise stops after a while, letting you sleep in silence for the rest of the night.

What color noise would you try first and why?

Expert comment

Expert comment: Sleep researcher Dr. Jane Carter notes that many people report personal benefits from color noise, but robust, large-scale evidence is still lacking. She adds that individual responses vary, so start with a low volume and monitor your sleep quality.

Summary

Summary: Color noise encompasses several sound profiles, with white noise being the most studied. Pink and brown noises show potential in small studies, but evidence is not yet definitive due to limited samples. For most users, a cautious approach—low volume, short trials, and a sleep timer—helps assess personal impact without risk.

Key insight: The sleep benefits of color noise vary by person, and strong conclusions require larger, well-designed studies. Start with white noise at a low volume to mask bedroom sounds and adjust based on how you sleep.