If falling asleep—or staying asleep—feels like a nightly challenge, sound therapy might be the missing piece. Many turn to white noise as a go-to sleep aid, but there’s another lesser-known contender: pink noise. So, which one actually supports deeper, more restorative sleep?
In this guide, we’ll break down the differences between the two, explore how they impact your brain during rest, and offer simple ways to test both for yourself at home.
What Is White Noise?
White noise contains equal intensity across all frequencies audible to the human ear. Think of it like static on a TV or the whir of an air purifier. It masks external disturbances by creating a constant, unchanging background hum.
Research from the National Library of Medicine shows white noise can improve sleep onset and reduce nighttime awakenings by blocking out disruptive sounds such as traffic, pets, or neighbors.
What Is Pink Noise?
Unlike white noise, pink noise lowers higher frequencies, making the sound feel more balanced and softer to the human ear. Imagine the gentle rustling of leaves or distant rainfall.
Pink noise isn’t just calming—it’s been linked to enhanced slow-wave sleep, the deepest and most restorative stage. According to a study published in Frontiers in Human Neuroscience, participants exposed to pink noise during sleep had better memory consolidation and longer periods of deep sleep.
Sound Spectrum Breakdown
| Type | Frequency Profile | Common Examples |
| White Noise | Equal power at all frequencies | Fan, static, vacuum |
| Pink Noise | Less power at higher frequencies | Rain, wind, heartbeats |
This frequency distinction is why pink noise feels softer and is often perceived as more relaxing for long listening periods.
Which Sound Is Better for Deep Sleep?
The answer depends on your sleep goals and environment.
- If you’re trying to fall asleep in a noisy area or are easily disturbed by unpredictable sounds, white noise may be more effective at masking noise.
- If your goal is to stay in deeper stages of sleep longer, pink noise may offer more neurological benefit, especially when used consistently.
In fact, pink noise may help regulate your brain wave activity to maintain sleep stability, making it especially useful for those who experience light sleep or frequent awakenings.
Studies That Support Pink Noise for Deep Sleep
A 2017 Northwestern University study found that playing pink noise in sync with brain waves boosted memory recall and helped older adults stay in deeper stages of sleep.
Another 2013 paper noted that pink noise exposure resulted in a significant increase in delta brain wave activity, which corresponds to slow-wave sleep—the most physically restorative phase.
Devices and Apps That Offer Both
If you’re ready to try both types of noise, start with tools that let you compare them easily. Popular options include:
- LectroFan – Offers white, pink, and brown noise settings in one unit
- myNoise – Customizable online sound generator with a wide range of sound profiles
- BetterSleep App – Combines soundscapes with guided relaxation and sleep tracking
Whichever tool you use, keep volume low—just loud enough to mask background distractions but not so high it becomes the new distraction.
When to Use Each Type
- Use white noise if you’re sleeping in an urban apartment, near a highway, or have a partner who snores.
- Use pink noise if you want to extend deep sleep and support next-day alertness—especially helpful if you struggle with brain fog or feel unrefreshed despite enough hours in bed.
How to Create a Noise-Friendly Bedroom
Sound is only one part of good sleep hygiene. For better results, combine it with:
- Blackout curtains to block out street light
- Consistent bedtime routines (no screens 1 hour before bed)
- Cool room temperatures between 60–67°F
- Breathing techniques like 4-7-8 breathing to relax your nervous system
Together, these habits can significantly boost your sleep quality, even before introducing white or pink noise.
Pink Noise and Aging Brains
Emerging data shows that older adults may benefit more from pink noise. Since deep sleep naturally declines with age, adding pink noise could be a simple strategy to restore cognitive performance and improve overnight memory processing.
A study published in Neuron demonstrated that just one night of pink noise exposure synchronized brain wave activity and improved recall in adults over 60.
Our Take: Which Should You Try First?
If you’re sensitive to noise or have trouble staying asleep, start with pink noise. Its softer tone and potential cognitive benefits make it a smart option for long-term use. But if you’re dealing with unpredictable external noise, such as city traffic or noisy neighbors, white noise may be more practical for drowning it out.
Try both over a few nights, and consider using a sleep tracker to measure any improvements in sleep duration and quality.
Final Tip: Pair Sound Therapy With Sleep Testing If You Suspect Apnea
If you’re experimenting with noise therapy but still wake up tired or gasping, it could be a sign of an underlying sleep disorder like obstructive sleep apnea (OSA). In that case, sound machines won’t fix the root problem—but at-home testing can.
If you notice symptoms like loud snoring, choking sensations at night, or constant morning fatigue, consider using our AI facial scan for apnea screening. It takes under 60 seconds and doesn’t require any wires or appointments.
