White noise
Often described as a broader hiss, similar to steady air or radio static. Some people find it effective at covering sudden sound; others find it sharp or tiring.
Sound explainer
White noise vs. pink noise for sleep: which is better?
Neither is universally better. The most useful choice is the sound you can tolerate at a low level while it makes changes in the room less noticeable.
The practical difference
They are different sound profiles, not different treatments.
Pink noise
Often perceived as deeper or softer, like rainfall or a low rushing sound. The label varies between devices and apps, so listen before deciding.
Brown noise and soundscapes
Lower-pitched noise and nature tracks may suit some listeners. They are still audio choices—not evidence-based cures for sleep difficulty.
What the research says
Promising results do not yet settle the comparison.
A systematic review of 34 studies reported more positive findings among the included pink-noise studies than among the white-noise studies. However, it concluded that the evidence was not strong enough to support auditory stimulation as a general sleep intervention, partly because studies differed in participants, sound types and outcomes.[1]
A separate systematic review of continuous broadband noise reached a similarly cautious conclusion: the evidence was very low quality, with studies finding both benefit and disruption.[2]
How to choose
Use comfort and masking—not a label—as your test.
If sudden traffic wakes youTry a steady sound with no obvious looping or changes. The aim is to soften the contrast of outside noise.
If you dislike hissTry a lower-pitched setting, rainfall or a fan. Stop if the audio becomes something you listen to rather than ignore.
If you share a roomConsider the other person’s comfort, device placement and whether earplugs or room changes are a better fit.
References
Research cited in this article
- Capezuti E, Pain K, Alamag E, Chen XQ, Philibert V, Krieger AC. Systematic review: auditory stimulation and sleep. Journal of Clinical Sleep Medicine. 2022;18(6):1697–1709. doi: 10.5664/jcsm.9860. PMID: 34964434.
- Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: A systematic review. Sleep Medicine Reviews. 2021;55:101385. doi: 10.1016/j.smrv.2020.101385. PMID: 33007706.