The term "noise color" categorizes various types of noise based on the amplitude, or loudness, of frequencies audible to the human ear. Among these, three distinct "colors" – white, pink, and brown noise – have been identified for their potential to enhance sleep quality and promote relaxation.
White noise
White noise encompasses all frequencies audible to humans, from 20 Hz to 20,000 Hz, with each frequency played at an equal volume. This creates a consistent sound that effectively masks unwanted environmental noises, fostering relaxation, reducing tinnitus, and assisting in the treatment of insomnia. Sources of white noise range from natural occurrences like continuous running water and rain to digitally generated sounds such as television or radio static, the hum of an air conditioner, a radiator, or a vacuum cleaner.
Studies indicate that white noise can increase sleepiness and encourage continuous sleep, proving particularly valuable for individuals living in noisy urban areas where sleep disruptions are common.
Pink noise
Pink noise also features all frequencies within the human hearing range (20 Hz-20,000 Hz), but with a gradual decrease in the volume of higher frequencies. This characteristic results in a softer, more balanced sound compared to white noise, making it generally more pleasant, relaxing, and less distracting. Consequently, pink noise is often utilized as background sound.
Natural examples of pink noise include the gentle sounds of rain, wind, waterfalls, flowing rivers, ocean waves, heartbeats, and rustling leaves. When played at a moderate volume, especially starting at bedtime and continuing throughout the night or with a timer, pink noise can shorten the time needed to fall asleep and significantly improve overall sleep quality.
Brown noise
Brown noise is characterized by a deeper, warmer, and richer sound than both white and pink noise. It is often employed to enhance focus, making it suitable for concentration during work or for preparing the mind for sleep. Common sources of brown noise include powerful waterfalls, heavy rain, showers, strong ocean waves, and thunder. Listening to brown noise for approximately 30 minutes before sleep can help signal the body's readiness for rest, thereby supporting natural circadian rhythms and promoting a smoother transition into sleep.
Regardless of the "noise color" chosen, it is important to maintain a moderate and melodious volume, ideally at or below 70 dBA. Repeated exposure to sounds at or above 85 dBA carries a risk of hearing damage.
Anh Chi (Source: Very Well Health)
