Pink noise for sleep
A soft, balanced hush — think steady rainfall or wind moving through leaves — that covers the sounds pulling you out of sleep. Press play; no app, no sign-up.
Tip: keep it just above the noises you want to hide. Set a sleep timer above and it fades out on its own.
What pink noise is
Sound "colours" describe how energy is spread across frequencies. White noise holds equal power at every frequency, which makes the high end prominent and hissy. Pink noise lowers those high frequencies so that each octave carries the same energy — the way most natural sounds behave. That's why pink noise feels familiar and calming: it's the texture of rain on a roof, a distant waterfall, or leaves in the wind.
It sits right between the bright hiss of white noise and the deep rumble of brown noise, which is why so many people land on it as their everyday sleep sound.
Why it helps you sleep
Pink noise works by masking. Most things that wake you — a creaking floor, a passing car, a partner shifting — aren't loud; they're sudden, standing out against a quiet room. A gentle, even sound raises the floor just enough that those events stop poking through, so your brain quits treating them as things to react to.
There's also some intriguing research: a few small studies have found that steady pink noise during sleep is associated with more time in deep (slow-wave) sleep and, in older adults, better memory consolidation. The evidence is early and modest — don't expect magic — but it lines up with what people report: pink noise feels restful, not just useful.
- Masks disruptions — traffic, neighbours, snoring, appliances.
- Softer than white noise — no sharp, tiring hiss over hours.
- Natural texture — the brain reads it as rain, not machinery.
- Steady all night — nothing starts, stops, or changes.
Pink vs white vs brown noise
- White noise — bright, full-spectrum, hissy. Strong masking; can feel sharp over a long night. Often used for babies.
- Pink noise — balanced, like rainfall. The natural middle ground and a common favourite for sleep.
- Brown noise — deep, low, muffled. The softest; good if you find pink still too bright.
"Best" is personal. Play pink here for a minute, then compare white noise and brown noise and keep the one your body relaxes to.
How to use it well
- Keep it low. Just above the sounds you want to cover — not a wall of noise.
- Start it before bed so the room already has an even sound floor.
- Use a timer if you like silence later. The sleep timer above fades it out gently.
- Keep the speaker across the room rather than by your head.
Want it to play all night, offline?
The Lullaby app loops pink noise and gentle lullabies seamlessly through the night, fades them out with a sleep timer, and works with the screen off — no ads, ever.
Frequently asked
Is pink noise good for sleep?
It's a popular, gentle option — softer and more natural than white noise, like steady rain. Some small studies link it to deeper sleep, though the evidence is still limited. Play it above and see how it feels.
Pink noise vs white noise — what's the difference?
White noise is bright and hissy (equal power at all frequencies); pink noise tones down the highs so each octave is equal, sounding softer and more like rainfall. Brown noise goes deeper still.
Can I play pink noise all night?
Yes, at a low volume — just enough to blur other sounds. Use the sleep timer if you'd rather it fade out once you're asleep.
Is pink noise better than a lullaby?
They do different jobs — noise masks a room, a lullaby soothes with melody. Try each and follow what settles you.