Brown Noise
Try brown noise tonight if white noise sounds harsh or your thoughts race in bed. Play it from a speaker, not earbuds, at a low-to-medium level, and give it several minutes before judging. Skip it if constant low rumble makes you restless; pink noise or rain with natural variation may suit you better.
You can mix brown noise with other sounds in the free Soundscape Lab, which has a sleep timer.
What it sounds like
Brown noise is a deep, smooth rumble, like strong wind, distant thunder, a faraway waterfall or the low roar inside an airplane cabin. It has more bass and less hiss than white noise and sounds as if it comes from everywhere at once. Its name comes from Robert Brown, not the color.
Brown, pink or white
- Brown noise: the deepest and smoothest. Pick it for sleep, or if white noise irritates you.
- Pink noise: in between, like steady rain or wind through trees. Pick it for light focus, or if brown feels too heavy.
- White noise: bright static. Pick it for blocking sharp sounds like traffic or voices. Some people sleep best with it.
These are starting points, not rules. Try each for a few nights.
How to use it tonight
- Pick a source: a long YouTube brown noise video, or an app like myNoise or White Noise by TMSOFT that generates it offline.
- Use a speaker: earbuds can be uncomfortable overnight. Point the speaker away from your pillow so the sound fills the room.
- Start low: it should be audible but not prominent. If you can pick out details, it is too loud. If you can still hear your inner monologue clearly, raise it slightly.
- Wait several minutes: a new sound is interesting at first and becomes boring, which is what you want. If you are still listening actively after a while, lower the volume.
Check the source quality
- Choose a source with no audible loop point. A click or change at each loop can wake you slightly.
- Prefer videos advertising no loop or continuous generation, or a generator app.
- If the bass feels like pressure in your chest or ears, switch sources or mix in some pink noise.
- Apps generate noise live, which can be cleaner than compressed audio.
If it is not working
- Volume wrong: too quiet does not mask thoughts, too loud demands attention.
- Not enough trials: try it for several nights before concluding it fails.
- Craving variation: try rain with occasional thunder or other nature sounds.
- Constant sound irritates you: that can happen with sensory sensitivity. Stop if it makes things worse.
Use it as part of a routine
Start it as part of winding down, with dim lights and the phone put away, not as a last resort after an hour awake. Some people layer rain over brown noise for variety. For focus during the day, take breaks from constant sound.
Volume and safety
Keep the volume low enough that you can talk normally over it. Position the speaker so you can still hear things you need to, like a smoke alarm. If you have hearing concerns, ask an audiologist.
What the research says
No study is named on this page, and no study here has tested brown noise for sleep or focus. The advice above is common practice, not tested results.
Frequently asked questions
What is the difference between brown noise and white noise?
White noise has all frequencies at equal power, so it sounds like static or a hissing radiator. Brown noise emphasizes low frequencies, so it sounds like wind, thunder or an airplane cabin. Many people who find white noise harsh prefer brown. The choice is personal.
Why does brown noise help with ADHD?
This page does not cite research on it. Some people with ADHD say steady low sound helps them focus or settle at night. It may give a restless mind something simple to rest on, but it is unproven. Try it and stop if it makes things worse.
Is brown noise good for sleep?
It can help by covering outside sounds and quieting mental chatter. It does not work for everyone, and some find constant sound irritating. Try it for several nights, use a speaker, and keep the volume low.
What does brown noise sound like?
A deep, constant rumble, like strong wind, distant thunder, an airplane cabin or a faraway waterfall. It lacks the hiss of white noise and feels like it comes from all around.
Is brown noise the same as pink noise?
No. Both have more bass than white noise, but brown noise has more bass than pink. Pink sounds like steady rain or wind through trees, and brown sounds deeper. If brown feels heavy, pink is a good alternative.
Can brown noise damage your hearing?
Keeping any continuous sound at a modest level matters. A practical rule is that you should be able to talk normally over it. A room speaker at sleeping volume is unlikely to be a problem, but ask an audiologist if you have concerns.
Quick tips
- Play brown noise from a speaker instead of earbuds for sleep, and point it away from your pillow so the sound fills the room.
- Start the volume lower than you think you need, then raise it slightly only if you can still hear your inner monologue clearly.
- Give brown noise several nights before deciding it fails, because your mind needs time to stop treating it as a new sound.
- Choose a source with no audible loop point, since a click or change at each repeat can wake you slightly.
- Start the sound as part of your wind-down routine, with dim lights and the phone put away, not as a last resort after lying awake.
Where to buy
| Item | Why it fits | ||
|---|---|---|---|
| White noise machines | Plays steady noise by itself, no phone needed overnight. | See on Amazon |
As an Amazon Associate, ASMR Registry earns from qualifying purchases. Links open Amazon search results. We have not tested these products.