While white noise has long been the go-to for shielding against disruptive sounds at night, its lesser-known cousin, pink noise, is gaining attention for its sleep benefits. This subtle yet powerful alternative mimics the calming, natural sounds of the world at its most peaceful state.

“Pink noise contains every octave on the sound spectrum like white noise, but unlike white noise, the frequency power decreases as the octave rises,” explains David Rubin, Sleep Science Coach of The Sleep Doctor. “This results in lower pitched sound compared to white noise, which some studies have shown reduces stress.”

The Softer Sound of Sleep

White noise is great for blocking out sudden noises like car alarms or doors slamming. But for some of us, white noise can be too harsh with its consistent static-like hiss. Pink noise turns down the volume on higher, sharper sounds, giving you a sound that feels more like nature, reminiscent of the sound of wind, waves, rain, and rivers.

Deep Sleep, Better Rest

Pink noise is not only easier on your ears but also works better for your brain. Studies have shown that when people listen to pink noise, they sleep deeper, which helps them feel refreshed when they wake up.

Easy To Use

You don’t need special equipment to fall asleep to the sounds of pink noise. Most sleep sound machines and apps that you might already be using have an option for pink noise.

“Pink noise doesn’t have any strong side effects and has been shown to decrease time to fall asleep and improve sleep quality by creating a more stabilized sleep pattern that promotes restorative deep sleep,” said Rubin. Switching to pink noise is simple—if you usually play white noise at night, try chaining the setting to pink noise. You might be surprised at how the soothing sounds of the natural world help you drift off to sleep.