There is currently limited convincing evidence that sleeping with white noise, pink noise, brown noise, or other colored noises offers clear sleep benefits. Psychologist Julie Carrier from the University of Montreal has spoken about this topic, noting that the research does not provide strong, consistent results across different sleep scenarios. The discussion remains cautious, highlighting the need for more rigorous studies before any broad recommendations can be made to the public.
In the context of insomnia and certain sleep disorders, devices can generate noise that covers a wide range of audible frequencies. White noise blends all frequencies, pink noise emphasizes lower frequencies while balancing higher ones, and brown noise places more energy in the lower end of the spectrum. These sound profiles are often marketed as sleep aids, but their actual impact on sleep architecture varies among individuals. Some people report a subjective sense of comfort or masking of disruptive sounds, while others find the sounds distracting. A nuanced takeaway is that the effect is not universal and may hinge on personal preference, the surrounding environment, and preexisting sleep patterns.
Researchers, including Carrier, explain that the brain remains responsive to auditory input during sleep. Certain sounds can influence brain activity, potentially affecting slow-wave activity or other sleep-stage dynamics. However, these effects have been demonstrated primarily under tightly controlled laboratory conditions. In these studies, researchers monitor brain signals using electroencephalography and deliver brief, precisely timed auditory stimuli to probe how the brain reacts in real time. This kind of precise experimental setup is essential to observe any meaningful changes in sleep physiology and is not something that can be reliably replicated in a typical home bedroom without specialized equipment and supervision.
Given the absence of robust evidence for colored noise as a universal sleep enhancer, the broader conclusion remains that more research is needed. For many individuals, conventional approaches to improving sleep quality may serve as a better starting point. Behavioral strategies such as cognitive behavioral therapy for insomnia, along with good sleep hygiene, appear to offer more consistent benefits for a wide range of people. While the calming effect of ambient sound can help some sleepers, it should be weighed against other proven treatments and personalized factors. In the end, sleep health often benefits from a multifaceted approach rather than reliance on any single sound solution.