Pink Noise vs White Noise: What's Better for Sleep?

Read this article on pink noise vs white noise to know which will help you get deep and restful zzzs. You’ll also learn their differences and examples.

Are you having trouble getting a decent night’s sleep? You’re not alone because many of us grapple with drifting off or staying asleep throughout the night.

One solution that has gained popularity in recent years is using ambient sounds, mainly pink noise and white noise. But what exactly are these, and which is more effective for improving sleep quality?

This detailed guide explores pink noise vs white noise, along with each one’s benefits and the science behind each. Ready?

Key Takeaways

• Pink noise has an even power distribution across octaves with a 3 dB decrease per octave, resulting in a richer, more harmonious sound due to lower frequencies having greater power.

• Pink noise may enhance sleep quality by masking low-frequency background noises, promoting relaxation, and increasing slow wave activity and sleep spindles.

• White noise combines all audible frequencies equally, producing a continuous, static-like hum.

• White noise may improve sleep quality by masking disruptive external sounds, creating a consistent sound environment, and may help those with tinnitus.

Table of Contents

• What Is Pink Noise?

• How Pink Noise Can Improve Sleep: The Science and Benefits

• What Is White Noise?

• The Benefits and Science of How White Noise Can Improve Sleep

• Pink Noise vs White Noise: What Are the Key Differences?

• How Do You Choose Between Pink Noise and White Noise for Better Sleep?

• Popular Sounds for Sleep: Pink Noise and White Noise

• What’s the Best Noise Machine for Sleep?

• Conclusion: Which Noise is Best for Your Sleep?

What Is Pink Noise?

Also referred to as 1/f or flicker noise, pink noise has an even power distribution across all frequencies audible to the human ear. However, the frequency spectrum of pink noise diminishes by 3 decibels (dB) with each octave. Lower frequencies have greater power than higher frequencies, producing a richer, more harmonious sound.

Imagine waves meeting the shore or the steady fall of rain. These sounds from nature are examples of pink noise. Pink noise's steady, tranquil quality can mask intrusive background sounds, creating a serene environment that promotes better sleep.

How Pink Noise Can Improve Sleep: The Science and Benefits

WebMD states, “Like white noise, it’s a steady background hum that may give you a better night’s sleep. But it uses deeper sounds and lower sound waves, so it may be gentler and more soothing. Basically, pink has a lower pitch than white noise.⁽¹⁾”

The deeper tones of pink noise mask low-frequency background sounds that might interrupt your sleep. Examples of these are traffic, noisy neighbors, or the vibrations of household appliances.

Pink noise has calming natural tones that may help alleviate stress and encourage relaxation. Being in a relaxed state enables you to drift off faster and stay asleep longer, which in turn can improve sleep quality.

One study published in Frontiers found that exposure to pink noise during sleep enhanced the brain's slow wave activity, a key indicator of deep sleep. The study was conducted on a small group of elderly individuals.⁽²⁾

Some studies indicate that pink noise could boost the creation of sleep spindles. These are short-lived bursts of brain activity linked to memory consolidation and the progression to deeper sleep phases.

Even better, the link between pink noise and sleep spindles may also alleviate chronic pain. A study published in the National Library of Medicine says that “pink noise, an established method to increase spindle density, can effectively decrease pain sensitivity.⁽³⁾"

Other research indicates that pink noise might help people deal with sleep disorders like insomnia or sleep apnea by boosting sleep quality and minimizing awakenings.

Although these studies show encouraging results, further research is needed to determine the full impact of pink noise on sleep.

What Is White Noise?

HowStuffWorks describes white noise as “noise that is produced by combining of all audible sound frequencies. If you took all of the imaginable tones that a human can hear and mashed them together, you would have white noise.⁽⁴⁾”

This type of noise is a continuous, static-like hum without specific tonal features. Imagine the sound of an air conditioner or the static sound when tuning between radio channels.

White noise has a flat frequency spectrum, where all frequencies are equally intense. White has a harsher, more consistent sound than pink noise's natural and diverse tones.

The Benefits and Science of How White Noise Can Improve Sleep

Although white noise might not offer some benefits of pink noise, it also has the potential to boost your sleep quality.

Like pink noise, white noise can mask external (and disruptive) sounds that may interrupt your sleep. It’s beneficial for people who live in bustling cities that never seem to sleep.

A study published in the National Library of Medicine found that “white noise significantly improved sleep based on subjective and objective measurements in subjects complaining of difficulty sleeping due to high levels of environmental noise.⁽⁵⁾”

The beauty of white noise is it’s consistent. It can create a steady, unchanging sound environment, particularly helpful for those who can't drift off or stay asleep amid fluctuating noise levels.

Studies indicate that white noise might help those with tinnitus, a persistent (and annoying) ear ringing. White noise can help improve sleep quality by masking the sounds associated with this condition.

Mayo Clinic states that white noise machines are effective for tinnitus, saying, “These devices, which produce a sound similar to static, or environmental sounds such as falling rain or ocean waves, are often an effective treatment for tinnitus.⁽⁶⁾”

Like pink noise, the research on the effects of white noise on sleep is still evolving, but some studies have explored its potential benefits.

Pink Noise vs White Noise: What Are the Key Differences?

While they are similar, there are key differences between pink and white noise.

1. Frequency Distribution: As previously stated, pink noise has more intensity in lower frequencies, whereas white noise maintains a consistent power across all frequencies audible to the human ear.

2. Sound Quality: Pink noise is more calming and natural, whereas white noise may seem more harsh and monotonous.

3. Masking Capacity: Given that pink noise is powerful in lower frequencies, it  can be extra helpful at drowning out low-frequency sounds (like the hum of traffic or household appliances.)

How Do You Choose Between Pink Noise and White Noise for Better Sleep?

First, there’s no best solution when choosing between pink and white noise. It all depends on your unique preferences and sleep needs. But don’t fret. We’re not going to let you decide without some help from us.

Here are some key factors to consider:

1. Sound Preference: Some might be drawn to pink noise's natural and calming characteristics. Meanwhile, others might prefer the steady, unchanging sound of white noise.

2. Environmental Noise Conditions: If your main goal is to mask low-frequency background sounds, pink noise may be the better choice because it has greater intensity in the lower frequency ranges.

3. Sleep Disorders or Hearing Conditions: If you have a specific sleep disorder or condition, such as insomnia or sleep apnea, you may want to experiment to determine which works best for you. White noise might be your best bet to mask the ringing if you have tinnitus.

4. Personal Preferences: It all depends on which type of noise works best for you. Don’t be afraid to experiment and see which leads to better zzzs.

By the way, if you’re curious about the different types of noise colors, read these blog posts:

• Exploring the Different Kinds of Colored Noise

• White Noise vs Brown Noise for Sleep: How They Differ

• White Noise vs Green Noise for Sleep and Focus

• Choosing Between White Noise vs Red Noise

• White Noise vs Nature Sounds for Better Sleep

Popular Sounds for Sleep: Pink Noise and White Noise

With all this talk of pink vs white noise, we’re sure you’re looking for examples. Here are a few:

Pink Noise Sounds

• Rainfall

• Gentle wind

• Ocean waves

White Noise Sounds

• TV or radio static

• Fan noise

• Air conditioner hum

• Vacuum cleaner sound

You can listen to pink or white noise on many digital platforms, including YouTube, Spotify and special apps.

Even better, why not try a white noise machine? Look for one that offers different colors of noise. (Yup. There are other colors besides pink or white.)

Why not try Manta White Noise Machine? The following section explores its features.

What’s the Best Noise Machine for Sleep?

This device isn’t any ordinary white noise machine. The design of Manta White Noise Machine allows you to place it near the noise source to shield you from disruptive sounds before it even gets anywhere near you. It offers 15 sounds, from white to pink noise and more. Even better, they sound seamless, with no gaps in between (no looping either)!

Features:

These Manta White Noise Machine features are just the tip of the iceberg. Read our blog post on the best white noise machine for more information.

Conclusion: Which Noise is Best for Your Sleep?

Pink noise vs white noise — which is the winner? Well, there’s no universal answer. Both may serve as effective aids for improving sleep quality. However, their effectiveness depends on your unique preferences, specific sleep needs and environmental factors.

Pink noise may be your best bet if you want something more soothing and natural. It’s especially effective at masking low-frequency, disruptive sounds like traffic, household appliances, or noisy next-door neighbors.

Meanwhile, white noise may be more up your alley if you want a consistent, unchanging sound. It’s also the better option for insomnia, sleep apnea or tinnitus, specific sleep disorders or conditions that may benefit from white noise, that may be the better choice.

The smartest thing to do is experiment with both pink and white noise to see which one helps you get better sleep. (You might even discover that a combination of both suits you best.)

Let us know what works for you better — white or pink noise? Leave a comment below.

Sources:  

(1) "White Noise, Pink Noise, and Brown Noise: What's the Difference?” WebMD, www.webmd.com/sleep-disorders/pink-noise-sleep. Accessed 14 August 2024.

(2) “Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults.” Frontiers, www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2017.00109/full. Accessed 14 August 2024.

(3) “Sleep spindles as a diagnostic and therapeutic target for chronic pain.” National Library of Medicine, www.ncbi.nlm.nih.gov/pmc/articles/PMC6977222/. Accessed 14 August 2024.

(4) “What Is White Noise?” HowStuffWorks, science.howstuffworks.com/what-is-white-noise.htm. Accessed 10 September 2024.

(5) “The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/34049045/. Accessed 10 September 2024.

(6) “Tinnitus.” Mayo Clinic, www.mayoclinic.org/diseases-conditions/tinnitus/diagnosis-treatment/drc-20350162. Accessed 12 September 2024.

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