White Noise, Brown Noise, Pink Noise? Here’s What Actually Helps Babies Sleep

You’ve probably heard of white noise. Maybe you’ve even tried brown noise, or stumbled across a “pink noise for babies” YouTube rabbit hole at 2 a.m.

But what do these colours of sound actually mean? And more importantly: do they work for baby sleep...or are they just another techy trend dressed in nursery-friendly packaging?

Let’s unpack the science, skip the fluff, and figure out once and for all which kind of “noise” is worth playing on loop.

Wait, Sound Has a Colour?

Not literally. The “colour” of noise refers to the way energy is distributed across sound frequencies. Think of it like the sound’s personality:

• White noise has equal power across all frequencies. It’s that static hiss you hear on an untuned TV.

• Pink noise is more balanced, with less energy in the higher frequencies. It’s softer and more natural (like rainfall or leaves rustling).

• Brown (or Brownian) noise is even deeper and more bass-heavy (think thunder or a rumbling train).

And yes, there are others (blue, violet, grey…), but let’s not get carried away. Babies aren’t sound engineers.

Which One Helps Babies Sleep Best?

Let’s start with white noise, the most researched of the bunch. In a small but often-cited study published in Archives of Disease in Childhood, 80% of newborns fell asleep within five minutes when exposed to white noise, compared to just 25% without it.

Why? White noise masks environmental disruptions, like a barking dog or creaky floorboard, by creating a consistent background hum. It essentially says, “Don’t worry about that door slamming, you’re still safe here.”

But some parents (and babies) find white noise a little… harsh. That’s where pink noise comes in.

What About Pink Noise?

Pink noise has become popular thanks to claims it improves sleep quality and memory. A 2017 study in Frontiers in Human Neuroscience showed that pink noise enhanced deep sleep and memory consolidation in older adults. (Yes, adults, not babies. But it’s a start.)

Pink noise feels more soothing; less like a hairdryer, more like gentle rain. It’s easier on the ears and can help babies wind down, especially during overtired moments.

Is Brown Noise Better for Deep Sleep?

Brown noise is having a bit of a moment on TikTok, mainly for adult anxiety and focus. Its low, rumbling tones can be comforting, especially for older babies or toddlers who struggle to tune out the world.

But it hasn’t been well-studied in babies. So while you can experiment, it’s not the gold standard for infant sleep just yet.

So Which Should You Use?

Honestly? Try them all. Every baby is different. Some drift off to the classic whoosh of white noise, others prefer the deeper rumble of brown, and some may respond better to layered tracks (more on that below).

The key is consistency.
Once you find a sound your baby associates with sleep, stick to it for naps and bedtime. The predictability matters just as much as the sound itself.

Does Volume Matter? (Yes.)

Experts recommend playing sleep sounds at around 50 decibels; that’s roughly the sound of a quiet conversation or a running shower. Not so loud it damages hearing, but loud enough to mask disruptive sounds.

And never place a speaker directly in the crib. About 1–2 metres away is ideal.

Can You Mix Noises Together?

Yes, and it can be surprisingly effective. Many parents instinctively try layering sounds: a lullaby with some white noise, or ocean waves with a rhythmic “shhh.” That’s where a device like Shushiie (hello there) comes in handy. It lets you combine calming sounds in a way that feels natural to your baby.

Because let’s be real: real life isn’t one-note. Why should your baby’s sleep soundtrack be?

TL;DR (Too Long; Didn't Rock):

• White noise = standard go-to. Backed by research.

• Pink noise = gentler, natural, promising.

• Brown noise = deeper, bass-heavy, still being studied.

• Layered sounds = worth exploring.

• Volume matters; aim for 50 dB.

• Consistency > perfection.

Your baby might surprise you. Just don’t be afraid to test a few “colours” before you find your shade of sleep.