The short answer
White noise plays every frequency at the same level and sounds like a fan. Pink noise turns the higher frequencies down, so it sounds softer, like steady rain. Both mask sound by covering it, which works best on steady noise. Earplugs work differently: they turn sound down before it reaches you, which helps more with irregular noise like snoring. Many people use both.
Search for help sleeping through noise and you will find three answers: white noise, pink noise and earplugs. They are often presented as rivals. They are not really doing the same job, and knowing the difference makes it easier to pick the right one, or the right mix.
What is pink noise?
Pink noise contains all the frequencies we can hear, but with the lower ones louder than the higher ones. The Sleep Foundation compares it to steady rain, wind or a waterfall. To most people it sounds softer and less hissy than white noise.
What is the difference between white, pink and brown noise?
- White noiseEvery frequency at the same level. Bright and hissy, like a fan or an air conditioner.
- Pink noiseHigher frequencies turned down. Softer, like steady rain.
- Brown noiseEven more weight on the low end. Deep and rumbling, like heavy rain or distant surf.
Does pink noise help you sleep?
Possibly, but the evidence is early. The Sleep Foundation notes studies suggesting pink noise may help some people fall asleep faster and may support deep sleep. It also points out that the most promising results came from carefully timed sound in a lab, not a speaker left on all night, and that some research suggests playing noise all night could affect other stages of sleep. The honest summary is that some people find it helps, and it is worth trying if you like the sound.
Masking covers a sound up. An earplug turns it down before it reaches you
Is noise masking or an earplug better?
It depends on the noise. Masking works by filling the room with a steady sound, so a sudden sound stands out less. That is good for steady noise like traffic hum or a fan next door. It is weaker against irregular noise, like snoring, a door or a voice, because irregular sound is exactly what a sleeping brain notices.
Earplugs made for sleep turn everything down instead, steady or not. They will not make the room silent, and most people still hear their alarm, but they take the edge off the sounds that wake you. There is a full guide to earplugs for snoring if that is your main problem.
- Steady noiseTraffic hum, a fan, an air conditioner next door. Masking works well.
- Irregular noiseSnoring, doors, voices, a dog. Earplugs work better.
- BothA busy street and a snoring partner. Use both: earplugs to turn it down, gentle noise to cover what is left.
How loud should sleep noise be?
Keep it low: loud enough to blur the sounds you want to cover, and no louder. Place a speaker away from your head rather than next to the pillow, and use a timer if you would rather it stopped once you are asleep.
Questions people ask
Is pink noise better than white noise for sleep?
Many people find pink noise more pleasant because it sounds softer. The research on pink noise is promising but early, so the best choice is the one you find easiest to sleep to.
Can I use white noise and earplugs together?
Yes. Earplugs turn sound down and gentle noise covers what still gets through. For a snoring partner on a busy street, that combination often works better than either alone.
Is it bad to sleep with white noise every night?
For most people it is fine at a low volume. Keep the speaker away from your head, keep the volume low, and use a timer if you prefer.
What is brown noise?
Noise with even more weight on the low frequencies than pink noise. It sounds deep and rumbling, a bit like heavy rain.
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