How Can Pink Noise Help You Sleep Better?

A good night’s sleep is important for maintaining good health throughout your entire life. Consistently waking up feeling rested and refreshed can impact everything from your physical and mental health to your overall happiness. For many, achieving a restful night of sleep can be difficult. In the United States alone, more than 40 million people are living with a diagnosed sleep disorder, and many more remain undiagnosed. 

At Advanced Sleep Medicine Services, we pay a lot of attention to those with sleep disorders, like sleep apnea. But what about their bed partners? Snoring and sleep apnea can be very disruptive to the otherwise healthy partner. That’s where pink noise may come in.

Most people have heard that white noise can help you sleep better. White noise is basically background noise that helps break up the silence of the room and helps your mind calm down and relax so that you can sleep. Even when you are sound asleep, your brain is still awake and processing noise. Sudden noises, like your partner’s snoring or the creak of a bed, constantly interrupt your sleep and keep your brain on alert. White noise masks and muffles these sounds, creating a more consistent—and ambient background, helping you sleep more soundly. 

Although white noise is helpful for sleep, another type of noise has been getting a lot of attention lately and that is pink noise. In fact, pink noise has been found to be even more beneficial than white noise when it comes to sleep. 

What is Pink Noise? 

White noise is a term that most people have heard of. This refers to sound that is produced when the sounds of different frequencies are combined, such as the buzz of a radio station or the static of a TV. On the other hand, pink noise, consists of a perfectly consistent frequency, like rain falling on the sidewalk. The reason that it is called pink is because light that has a similar power spectrum would appear to be pink. 

How Does Pink Noise Affect Sleep? 

Research conducted by Jue Zhang, Ph.D., an associate professor at China’s Peking University, studied how exposure to pink noise would affect people’s sleep. Zhang and his team recruited 50 people for the study. Participants were either exposed to no noise or pink noise during daytime naps and nighttime sleep. Their brain activity was monitored to see how pink noise affected the brain. Based on the results of the study, stable, restful sleep increased more than 23 percent among the night time sleepers exposed to pink noise. It increased more than 45 percent in nappers. More than 75 percent of the participants reported better sleep when exposed to pink noise. 

According to Zhang, sound plays a large role in brain wave synchronization and brain activity while you are asleep. The steady, rhythmic pink noise regulates and slows your brain waves. This noise causes a very deep, restful sleep. 

How Can I Experience the Benefits of Pink Noise? 

A new product, called SoundOff is a patented small, in-ear headphone set with adjustable ear loops that can be worn at night. It is promoted as the only noise masking earbuds that use pink nose to calm the sleeping brain and improve sleep quality.You can learn more about SoundOff and read reviews of people who have tried the device to mask their bed partner’s snoring on their website here (this is not an affiliate link).

In addition to trying out SoundOff’s new earphones , how can you experience the benefits of pink noise to help you sleep better? Here are some tips: 

  • Fans that produce a steady, uninterrupted sound
  • Devices that imitate falling rain or produce a sound like a gentle breeze through the trees
  • Apps that play pink noise through your cell phone or computer speakers
  • Listen to 10 hours of pink noise here on Youtube

It is evident that pink noise can help one have a better night’s sleep; however, if you’re concerned that you or a loved one may suffer from a sleep disorder like sleep apnea, you should get help. Take our easy 2 minute online sleepiness quiz and share the results with your doctor.

Take the sleepiness quiz


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  1. Tom Hughes Reply

    I would like to try the Soundoff earphones. Are they durable, and how long does it take to receive them, once ordered? I’m desperate. My wife won’t do anything about her snoring, and I’ve lost an incredible amount of sllep over the years, because earplugs don’t work.

  2. Michelle Henry Reply

    Wow! Who knew pink noise would beat out white noise? Thanks for sharing!

  3. George Wilson Reply

    Consistently waking up feeling rested and refreshed can impact everything from your physical and mental health to your overall happiness.

    • driving directions Reply

      I think it’s more of a preference as Pink noise is a bit deeper than white noise which mimics Rain better.

  4. Radiofmluisteren Reply

    You can listen to the radio before going to bed. Here’s a way to help you fall asleep easier.

  5. Reply

    It increased more than 45 percent in nappers. More than 75 percent of the participants reported better sleep when exposed to pink noise.

  6. waffle game Reply

    thanks for sharing

  7. the backrooms Reply

    Educate yourself about sleep apnea before discussing it with your bed partner. Learn about its symptoms, potential hazards, and complications. Understanding the condition will enable you to explain it clearly and answer your partner’s questions.

  8. geometry dash subzero Reply

    It’s the first time I heard about pink noise. I never try it before to improve my sleep. Instead, I often listen to music. I think that I will try it in the future.

  9. Tunnel Rush Reply

    Whether through specialized devices, natural sources, or digital platforms, the soothing qualities of pink noise can contribute to a more restful and rejuvenating night’s sleep.

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