Is Brown Noise the Key to Unlocking Better Focus and Sleep?

Quieting your mind can be a difficult task. While some people swear by tools like meditation and deep breathing, more recently brown noise has climbed the ranks as a means of relief.

You’ve likely heard of white noise before, which has been likened to a waterfall or an untuned radio. Well, brown noise is said to offer a deeper sound, resembling strong winds or thunder. “I recommend people use brown noise when they are sleeping or whenever you’re in need of deep concentration, like in co-working sessions,” says George Sachs, PsyD.

Considering that one in three adults don’t get enough sleep at night, using a noise machine or playlist with brown noise before bed may finally help you catch some zzz’s. And if it’s concentration you lack, brown noise may offer promising results there, too. Ahead, here’s everything you need to know about brown noise, brown noise vs. white noise, and how to incorporate brown noise into your routine.

Experts Featured in This Article:

George Sachs, PsyD, is a licensed child and adult psychologist who specializes in the treatment of ADD/ADHD and autism spectrum disorders.

What Is Brown Noise?

Our ears can only hear sounds that fall within a certain frequency range. Brown noise combines all the different frequencies we can hear, per the Cleveland Clinic. But it prioritizes heavy, low-frequency sounds over higher frequencies which are softened.

Brown noise examples include strong, rumbling winds or thunder. These sounds have a deeper bass compared to white or pink noise, which can be considered more soothing for some.

Brown Noise vs. White Noise vs. Pink Noise

Noise exists on a color spectrum where the difference is in frequency. Per Scientific American, “Just as we call different frequencies of light different colors, we call different mixes of sound frequencies different colors of noise.”

White noise is similar to white light in that it contains all frequencies of sound, just like white light contains all the colors in the color spectrum. White noise sounds like if you tuned the radio to an unused frequency.

Pink noise (a more refined white noise) turns down higher frequencies, resulting in us perceiving the colors differently. Pink noise is often compared to ocean waves, rustling leaves, or steady rainfall, per the Cleveland Clinic.

Brown noise combines all the different frequencies, but has the highest emphasis on lower frequencies. Unlike typical white or pink noise, the name “brown noise” has nothing to do with its color but instead refers to a man named Robert Brown, who discovered Brownian motion (which creates the sound). Brown noise produces a deeper sound than white and pink noise and is sometimes called red noise. Brown-noise examples include strong, rumbling winds or thunder.

How Does Brown Noise Work to Calm the Brain?

While brown noise has not been studied in depth, pink noise is closest to it in bass and has been found to have a positive affect on environmental comfort. What’s more, research done on pink noise has shown that it prolongs deep sleep and improves memory.

Brown noise tends to resonate with people who have ADHD because they typically have “high levels of anxiety, so it’s almost like a weighted blanket for your brain,” Dr. Sachs says. “The deeper the sound, the more soothing and more grounding it is compared to white noise.”

Additionally, a symptom of ADHD is hypersensitivity to sound. For example, someone with ADHD may respond to noises a neurotypical person may not notice or even hear. Brown noise may help silence distracting sounds, improving work life during the day and falling asleep at night — a life hack useful to neurodivergent and neurotypical people alike.

Melanie Whyte was a contributing staff writer for PS. Based in NYC, she writes about LGBTQ identity, sex and relationships, pop culture hot takes, mental health, and home improvement. Her work has been featured by Refinery29, Real Simple, Apartment Therapy, Southern Living, Coveteur, NPR, and more.