Noise colours, explained
White vs pink vs brown noise
White, pink and brown noise are all steady "hiss" sounds; the difference is how much of the sound sits in the high or low notes. Play each one below and pick the one that feels easiest to have in the background.
By Amanda Perry, founder of Reset Buddy and author of From Burnout to Breakthrough
Updated 11 November 2026
Compare all three
Press play. Nothing plays until you do.
Brown noise
Deep and rumbly
Pink noise
Softer and deeper
White noise
Bright and even
Sound starts quietly and the volume is capped. Keep it low, and use headphones for the deepest notes: phone speakers can't play them. It stops when you leave this page.
The difference, side by side
| Noise | Where the sound sits | What it sounds like | Often chosen for |
|---|---|---|---|
| White noise | Even across all pitches | A sharp, bright hiss, like a fan or an untuned radio | Covering lots of different sounds; some find it harsh |
| Pink noise | Less of the high end | Softer, like steady rain or wind in the trees | A middle ground if white feels too bright |
| Brown noise | Even less high end, most energy in the low notes | A deep rumble, like a distant waterfall | People who like a low, warm background; best on headphones |
White noise
White noise has the same strength at every pitch, from the lowest to the highest. Because our ears are more sensitive to high sounds, it comes across as a sharp, bright hiss. It's good at covering a wide range of other sounds, but some people find it tiring after a while.
Pink noise
Pink noise has less energy in the high end, so it sounds softer and fuller than white noise. Many people compare it to steady rain or wind moving through trees. If white noise feels too sharp, pink is a good next one to try.
Brown noise
Brown noise drops off even more in the high notes, which leaves a deep, low rumble, like a distant waterfall or the hum of a plane. It's named after Robert Brown, who described the random movement the sound is modelled on, not after the colour. On phone speakers it can sound thin, because they can't play the lowest notes, so headphones bring it out best. For a player with a fade-out timer, see the brown noise player.
What the research does and doesn't show
Research on noise and sleep is mixed: some studies find steady sound helps people in noisy places, others find little or no benefit, and most are small. There is very little research on brown noise in particular. So treat any noise colour as a comfort choice, not a treatment.
If you use noise at night, keep the volume low and use a timer so it fades out rather than playing all night. You can read about the research behind every Reset Buddy feature, and its limits, on our science page.
Which should you try tonight?
There's no right answer, only the one you find easiest to ignore. Play each one for half a minute at a low volume. If one makes you notice it more, try another. Many people end up preferring pink or brown because they're less sharp.
If your mind is what's keeping you up, try the 3-minute wind-down for when you can't switch off at night: one line written down, low brown noise and slow breathing.
Keep going
More free tools and guides
- Physiological sighTwo breaths in through the nose, one long breath out. A guided reset in under a minute.
- Box breathing timerIn 4, hold 4, out 4, hold 4. A free guided timer with a square to follow.
- Interactive feelings wheelTap how you feel, find the exact word, then try a reset matched to it.
- 5-4-3-2-1 groundingName what you can see, feel, hear, smell and taste, one tap at a time.
- Brown noise playerBrown, pink or white noise in your browser, with a fade-out timer.
- 5-minute nervous system resetBreathe, shake it out, ground yourself, take one small step. Guided and free.
- When everything feels too muchA free 90-second reset, then six steps for calming down when you're overwhelmed.
- Overwhelmed at workA discreet 90-second reset for your desk, between meetings and before your inbox.
- Can't switch off at nightA gentle 3-minute wind-down: write it down, low brown noise, slow breathing.
- Breath prayersShort Scripture lines to pray as you breathe in and out, with a calm guide.
- The science behind the resetsThe published research behind each technique, graded honestly, with its limits.
- Free Right-Now Reset KitSix two-minute resets on one pocket card, sent to your inbox.
Calm sounds, plus a reset for the moment.
Reset Buddy has white, pink and brown noise, rain and nature sounds with a timer, sleep stories and End my day, plus a feelings wheel that matches a short reset to how you feel.
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