The Benefits of Brown Noise: Relaxation, Focus, and Sleep
The noises around us can significantly impact our daily lives and sleep patterns. Sound therapy offers a solution by creating a calm and soothing environment, whether you’re looking to mask loud sounds or fall asleep faster. White noise and brown noise are popular sound options that can aid in relaxation, focus, and even improve sleep quality. Let's delve into the specifics of brown noise and its potential benefits.
What is Brown Noise?
Brown noise, also known as red noise, includes deep-pitched frequencies that emit a rumbling sound. According to the Cleveland Clinic, it is a combination of all the different frequencies we can hear, but the deeper and lower frequencies are played at a louder level, and the higher frequencies are much softer.
Participants in a research trial described brown noise as reminiscent of a shower, sounds produced by a waterfall or heavy rainfall. Others compare it to rumbling thunder, crashing ocean waves, heavy wind blowing through trees, and the sound of an airplane in the sky.
Brown Noise vs. White Noise
You've likely heard of white noise before brown noise. White noise is a continuous sound that contains all audible frequencies in equal amounts. The main difference between the two sounds is that white noise can be intense and high-pitched, sounding like television or radio static, a fan, an air conditioner, or a vacuum. Some may find white noise harsh or grating compared to brown noise, which emphasizes low frequencies.
There’s also pink noise, which uses deeper sounds and lower waves than white noise, according to WebMD.
Benefits of Brown Noise
For Sleep
Relying on noise to fall asleep might seem counterintuitive, given that noise generally increases the risk of sleep disturbances. However, falling asleep to specific background noises is increasingly common, especially among younger generations. More than 30% of adults who participated in a recent survey said they typically use white noise or other sounds to help fall asleep. Gen Z adults made up the highest percentage of those polled, with 50% saying they rely on background noise before bedtime.
If you are someone who falls asleep to background noise or wants to experiment with falling asleep to background noise, here’s what to know about brown noise.
The expression “fight fire with fire” can apply to the concept of playing background noise for some people, who play what they consider to be soothing, peaceful background noises to counteract unwanted noise exposure. Some people call this “sleep masking.” Examples of unwanted forms of noise exposure include a partner’s snoring and external environmental noises, like traffic and household appliances.
Additionally, some people play background noise at night to slow their racing thoughts, calm their mind, and distract them from anxious or intrusive thoughts, according to the Sleep Foundation.
For Focus
If you need background noise for concentration, either brown noise or white noise can be effective.
For Tinnitus Relief
While there isn’t much scientific evidence to suggest brown noise helps in these areas, there are some small, conflicting studies on white noise’s effect on sleep quality. A small 2016 study consisting of 60 patients investigated the effect of white noise in hospital rooms and found it improved the sleep quality of patients. A 2020 systematic review on white noise concluded that the quality of evidence supporting the claim that white noise machines improve sleep was “very low.”
Is Brown Noise Harmful?
Brown and white noise are generally considered safe for most people when listened to at a reasonable volume. Like any sound, prolonged exposure to high volumes can potentially harm your hearing. If you have existing hearing issues, such as tinnitus or hearing loss, it's a good idea to consult a hearing care professional before using brown or white noise regularly.
Improving Sleep Quality
Given the inconsistent data, adding background noise is a low-risk way to try and improve your sleep quality. It’s a matter of personal preference, as is which sleep “noise” you prefer. If you buy a noise machine, some experts recommend placing it in the corner of your bedroom and keeping the volume level no louder than that of a background conversation, so as not to disturb sleep.
Additionally, consider focusing on your sleep hygiene to improve sleep quality. You can do this by:
- Avoiding alcohol and caffeine several hours before bed.
- Avoiding screen time one to two hours before bed.
- Getting regular exercise during the day to regulate energy levels.
- Going to bed and waking up at the same time each night, even on weekends.
- Making sure your bedroom is cool and free of light and unwanted noise.