Which Sound Is Best For Sleep?

Brown noise, white noise, pink noise, ASMR, binaural beats: the list of "sounds" that promise to send you off to dream world is seemingly never-ending — but which one is actually best for our sleep? And should we even be using sound to help us sleep in the first place?

Sufficient and undisturbed sleep is no secret for feeling good and performing well. But it’s also important for reducing risk of stroke, heart attack, and other health issues. And while most sleep disruptions during the night might be so subtle you won’t even notice, their effects become evident the next day. This is perhaps the reason you feel issues arising, such as irritability, sleepiness, or reduced mental clarity. So can sound help with all of this, and how?

Healf is cutting through the cacophony, helping you figure out which one may be best for you to achieve the soundest sleep possible.

The history of sleep sounds

Studying sounds, frequencies and effects of sounds on the brain might conjure images of white lab coats and people wired up to machines. But it is, in fact, an ancient practice that dates back to ancient civilisations like the Greeks and Egyptians.

From Tibet, to India, Latin America, and Africa, music and sound were used during ceremonies to heal physical, mental, and emotional ailments. The Greeks and Egyptians believed that poetry and "mousike", the origin of the English word “music”, could restore harmony to the body and soul. In Ancient China, Traditional Chinese Medicine used specific tones via singing bowls to restore balance.

These days, sound baths and live music are still popular ways to decompress and get in touch with yourself. And somewhere along the way, we realised that we could use certain sounds to help us sleep better, too.

White noise: ‘The Equaliser'

White noise was first studied in the late 1800s when scientists such as Thomas Edison began experimenting with playbacks of recorded sound in 1877. Most people compare it to the static of TV or radio, or a hum of a ceiling fan or vacuum cleaner. While it's not the most interesting sound, it does cause some intriguing reactions in the brain. This effect arises from the even concentration of all audible frequencies, creating a steady background noise. The resulting "sound masking" helps block out disruptive sounds, promoting uninterrupted sleep.

Babies are familiar with white noise, having been exposed to similar frequencies while still in their mothers’ wombs. So, if you think deeply about using this noise for sleep, it begins to make a lot of sense.

The general consensus is that it can reduce sleep onset time and improve sleep continuity, especially for light sleepers. Yet, it is important to note that this may not be the case for all listeners.

Pink noise: Nature’s soft lullaby

Pink noise balances high and low frequencies, producing softer sounds just like those found in nature. Some examples include :

• Rain
• Wind
• Waterfall
• Rushing river
• Ocean waves

Research suggests pink noise has the potential to be the new favourite, following white noise, as it appears to enhance deep sleep and improve memory retention, and tends to be more natural. Less robotic tones appeal to those who want a more harmonious sleep environment. Pink noise may improve sleep quality, reduce sleep onset time, and enhance deep sleep, though optimal usage methods require further study.

Brown noise: A grounding sound

Brown noise offers a rich, low-frequency hum, reminiscent of thunder or waterfalls. Its grounding tone is often preferred by people who find higher-pitched sounds too distracting, too intense or even too ‘aggressive’ to fall asleep to. If traditional sound machines feel too sharp, brown noise may provide the subtler auditory experience you need. Brown noise has lower frequencies than pink and white noise, producing a deeper, richer sound. This makes it particularly effective for promoting relaxation and aiding sleep.

"Brown noise reduces stress and helps the brain filter out distraction. It therefore helps the brain sharpen and can enhance focus," says Sandhya Eappen, consultant psychiatrist.

Currently, the expert opinion is that brown noise frequencies have many different actions on the brain and, therefore, defining brown noise as a sleep noise is not a simple cure-all approach.

ASMR: The nervous system’s story

Studies indicate that Autonomous Sensory Meridian Response (ASMR) can decrease heart rate and increase skin conductance (a sensitive indicator of emotional arousal), promoting an increased state of relaxation. ASMR may evoke some tingling sensations triggered by stimuli like whispers or gentle tapping, promoting relaxation.

A study published in Experimental Brain Research examined the effects of ASMR on mood and physiological responses. Participants who experienced ASMR reported significant reductions in anxious or depressive feelings after watching ASMR videos, compared to those who did not listen to such videos. 

Binaural beats: In tune with the mind

Binaural beats involve playing two slightly different frequencies into each ear, creating the perception of a third tone. Research on binaural beats and sleep has produced mixed results. Some studies suggest that listening to binaural beats at delta frequencies (1–4 Hz) can enhance deep sleep by increasing the duration of slow-wave sleep. For instance, a study found that participants exposed to 3 Hz binaural beats experienced prolonged deep sleep stages.

Another study reported that soccer players who listened to binaural beats between 2 Hz and 8 Hz experienced improved sleep quality and reduced daytime sleepiness. But, again, individual responses vary; some listeners find them pretty soothing and relaxing, while others don’t.

The sound… of silence?

Many experts argue that in a perfect world, silence would be the ultimate companion for us while we sleep. That said, achieving complete silence is often obviously impractical, especially in urban settings.

However, some people don’t actually react that well to silence as they sleep. This is reflected in the research on silence for sleep, which offers mixed findings. For instance, a study found that deep sleep duration increased at ambient noise levels around 31 dBA, suggesting that absolute silence isn't universally ideal for sleep quality. Whereas, a 2015 study found that older adults who practiced mindfulness meditation, which is built around silence as a concept, experienced improved sleep quality and reduced insomnia.

Nonetheless, when silence just isn't attainable, that’s when most turn to controlled soundscapes. In this way, White or pink noise can effectively mask disruptions and provide consistent auditory soothing.

Dr. Christopher Winter, a neurologist and sleep specialist in Charlottesville, Virginia, explains, "It's very important that the room is quiet—that's the optimal situation for sleep. But noise machines do a good job if the individual is not capable of conditioning the sound of their room."

Should I listen to music to sleep?

An old favourite, music can also be a powerful tool for sleep. A review found that listening to music reduced insomnia severity, improved sleep quality, and helped initiate sleep. However the study didn’t specify what exactly participants were listening to, and further research into the benefits of music in general were encouraged by the writers.

Music, just like food or taste in fashion, is very personal. So, if you find music works best for you, we’re not here to stop you.

Should you set a timer for sleep sounds?

Setting a timer for your sleep sounds can be a smart move.

If you find that ambient noise helps you drift off, but don't need it all night, a timer lets you enjoy the benefits without unnecessary exposure that could potentially disturb your sleep in the early hours. Plus, it can save battery life, data usage, and exposure to your electrical devices. 

The takeaways

Indeed, in a perfect world, we’d all have the option to retreat to a completely soundproof haven every night. Yet, for the vast majority of people, noise exposure is a nightly (and very frustrating) reality.

Our brains remain active during sleep, processing sounds that can disturb us. In this way, devices such as noise machines and white noise generators can help drown out external disruptions, such as snoring, traffic, or a neighbour’s music, by creating a steady, calming auditory environment.

Dr. David Rosen is board-certified in internal medicine, sleep medicine, pulmonary medicine, and critical care medicine. He notes:

"A quiet space is an essential component of an environment that is conducive to sleep. I always try to get a detailed description of my patient’s sleep environment so we can identify any factors that might be creating disruptive noise." The truth is your preferred sound to fall asleep to is exactly that, your choice taken intuitively as to what feels best. It's a personal voyage through the cacophony, one where the right sound—or lack thereof—becomes your ultimate guide. And so, perhaps that’s the magic of sleep: it’s not just about what happens in the dark of the night, but how it shapes everything that comes after.

• Soften your space: Hard surfaces can amplify the sounds in your room. Therefore using soft furnishings like rugs, cushions or thick curtains may absorb some of the sound for a more serene space.
• Insulate your bedroom: Just as the cold can get into air gaps in your window, so can sound. Think about investing in ways to soundproof your windows, if this is a concern for you.
• Use earplugs for noise control: If the control over soundproofing your windows isn't there for you at this time, quality earplugs can help. Lightweight products like the Sleepbuds earplugs are specifically designed to reduce noise while remaining comfortable for extended use, ensuring a peaceful night’s rest. 
• Optimise your sleep environment: Temperature plays a big role in sleep quality. For an effortless way to experiment, consider products like the Eight Sleep Pod 4, which regulates temperature for deeper and uninterrupted sleep. Pair this with sound solutions and you are well on your way to maximising your comfort.
• Turn off alerts: It may seem obvious, but easy to forget, too. Notifications and alerts from phones, tablets, or other devices can interrupt your sleep cycle. Try making it a habit you always follow, reducing the likelihood of sudden disruptions.
• Relaxation techniques: Try building some simple techniques into your nightly routine. Deep breathing, meditation, or gentle yoga combined with soundscapes like white or pink noise, create an all-rounded approach to relaxation. 
• Create a week-round sleep-inducing routine: Try to maintain a consistent bedtime and wake time, even on weekends, to regulate your internal clock. Use natural supplements like Momentous Sleep or Arrae Sleep Alchemy to promote relaxation and prepare your body for sleep in a consistent fashion.

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