Did you know the sounds we hear can either enhance our focus or disrupt our peace? Today, we’ll enter the fascinating realm of noise colors—a scientific exploration of how different sound frequencies can influence our sleep patterns and concentration levels.
From the soothing hum of pink noise to the calming vibrations of brown noise, understanding these auditory colors offers powerful tools to improve our daily lives. Let’s delve into the unique characteristics of each noise color and discover how they can help create the perfect environment for relaxation and productivity.
What are Noise Colors?
Our ears perceive different sounds as noise colors based on their volume and the range of frequencies they cover, typically between 20 hertz (HZ) and 20,000 Hz. Each color represents a different frequency and serves a different purpose. The most common noise colors that can influence sleep and focus include:
- White: Covers the entire frequency spectrum at an equal volume. White noise is higher pitched like static.
- Pink: This soft color also contains all the frequencies we can hear but favors lower frequencies. Many nature sounds are considered pink noise.
- Brown: Lower frequencies come through as a deep base or rumbling sound. Brown noise sounds like thunder, heavy rain, or crashing waves.
Researchers name noise by color to coincide with light on the electromagnetic spectrum. White noise was the first color scientists named and studied. It includes noise from the entire frequency spectrum, just like white light includes all visible light. Green, violet, blue, grey, and black are other noise colors, however, they have not been researched as thoroughly.
Noise Colors That Aid Focus and Sleep
White Noise
Scientists and researchers have studied white noise longer than other noise colors. Several studies conclude that white noise can improve sleep latency (the amount of time it takes to fall asleep), and broadband noise can help with insomnia symptoms. White noise sounds like static to our ears, similar to sleeping with a fan.
A few of the benefits of white noise that researchers have discovered include:
- Better word recall and learning.
- Improved auditory working memory performance.
- Increase in sleep duration.
- Symptom management of attention deficit hyperactivity disorder (ADHD) in children.
People with ADHD tend to have lower levels of norepinephrine and dopamine—the chemicals found in the brain’s attention and reward systems. Dopamine can give you a sense of pleasure and motivate you to do tasks that you enjoy or push through those that don’t.
Studies show that white noise enhances phasic dopamine release, which helps increase attention, focus, and memory foundation. Combined with the masking effect produced by white noise, it can be a win-win for people with ADHD or who struggle to stay focused.
For instance, a 2022 study of children with and without ADHD showed that white noise is a beneficial nonpharmacological treatment for children with the condition. However, the study also found that white noise negatively affected preschool-aged children without ADHD, possibly due to its potential to overstimulate their developing auditory systems.
Another study on neurotypical young adults’ cognitive systems, creativity, and stress levels concluded that white noise improved working memory, accuracy, and performance. It also found that listening to white noise at higher volumes for long periods could cause higher stress levels.
Pink Noise
Pink noise is slightly deeper than white noise. Some people find that pink noise is more relaxing. Higher frequencies are softer in pink noise and mimic more natural sounds. Think of the hum of traffic, ocean waves, or light rainfall.
Researchers at Northwestern University are conducting small group studies to determine if short pulses of pink noise can alter slow brain waves to improve deep sleep. They’ve already found that pink noise pulses can improve memory and relaxation.
Studies that focus on participants with ADHD are also promising. In a review of 13 studies with children and young adult participants, scientists determined that white and pink noise can improve cognitive performance.
More research into the benefits of pink noise is needed to form a consensus. However, the researchers at Northwestern University hope their efforts will lead to the development of a medical device to improve sleep or memory via pink noise pulses.
Brown Noise
Brown noise is more balanced and deeper than white noise—and it has gained recent popularity due to viral clips on TikTok and hours-long playlists on streaming apps such as YouTube. Listeners attest that brown noise can clear brain fog, help with focus, and improve the ability to fall asleep faster by blocking out loud or disruptive sounds.
People with ADHD may find brown noise beneficial while studying, finishing a complex task, or blocking out unwanted background sounds or distracting internal thoughts. Brown noise can also be helpful for people with tinnitus because the deep sound can block constant ringing in the ears.
How to Effectively Use Color Noise
Researchers agree there’s no harm in trying different noise colors for sleep and focus. However, they recommend the following guidelines:
- Start with one noise color and listen to it briefly for 10 to 15 minutes.
- Set a timer on your app, streaming video, or sound machine for the noise to turn off after 30 to 45 minutes.
- Keep the volume as low as possible.
Incorporating Color Noise into a Bedtime Routine
Creating a consistent sleep schedule and bedtime routine can enhance the effect of noise colors to help you get better Zzzzs. Here are some easy tips for creating a tranquil bedroom that is conducive to better overall sleep:
- Keep the room dark with blinds, shades, or drapes.
- Stop using electronics an hour or two before bedtime, except to play color noise
- Choose the proper lighting and control it with light bulb wattage, lampshades, or dimmer switches.
- Set the thermostat between 65 and 70°F.
- Replace the mattress if it’s over seven years old, is visibly worn, or you wake up with aches and pain.
It’s up to you to determine if noise colors benefit you in terms of enhanced focus and better sleep. Try each noise palette and explore different volumes or lengths of time to find one that’s perfect for you. If you get stuck and aren’t sure if color noise works for you, contact a healthcare professional for guidance.
Sleep Better with Color Noise
In conclusion, exploring noise colors reveals how sound significantly influences our sleep and focus. White, pink, and brown noise each offer unique benefits—whether it’s managing ADHD symptoms, promoting deeper sleep, or clearing mental fog. By embracing these auditory tools, we can create environments that enhance our well-being.
Next time you struggle to concentrate or need a restful night, consider harnessing the power of noise colors. A more focused and rejuvenated you might be just a sound away!
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