Brown Noise: What It Is and Best Uses for Sleep and Focus

Here's the thing about brown noise: it's everywhere on TikTok and Reddit, with people claiming it "silences their brain" or helps them focus like nothing else. I've dug into the research to see what's actually true. The honest truth is that the evidence is thinner than the hype suggests, but there are legitimate reasons why brown noise works for some people. Let me break down what it actually is, how it compares to white and pink noise, and when it's worth trying.

Brown noise is a type of sound that contains all audible frequencies, but with the lower frequencies played louder and the higher frequencies softer. The result is a deep, rumbling tone that sounds like a strong wind, rushing waterfall, or heavy rain.

The name comes from Brownian motion (the random movement of particles in a liquid), not the color brown. It's sometimes called "red noise" in scientific contexts.

How it sounds: Think of ocean waves during a storm, a low jet engine rumble, or a strong shower running. It's deeper and more "rumbly" than white or pink noise.

Brown Noise vs. White Noise vs. Pink Noise

I've noticed most articles get this wrong: they treat these as just different "vibes" without explaining the actual difference. Here's what's actually going on:

White noise has equal power across all frequencies. Pink noise reduces higher frequencies by 3 dB per octave. Brown noise reduces them by 6 dB per octave, making it the most bass-heavy option.

The key difference I want you to understand: Brown noise emphasizes the lowest frequencies even more than pink noise. If white noise sounds "busy" or "harsh" to you, brown noise often feels smoother and less fatiguing to listen to. That's not placebo; it's physics.

Let me be direct: it might, especially if you have ADHD or are easily distracted. But the research is limited, and I think the claims online overstate the evidence.

The Theory

The idea behind using brown noise for focus is called stochastic resonance. Moderate background noise can help the brain "filter out" unhelpful distractions by providing consistent stimulation. For people whose brains are underaroused (like those with ADHD), this extra stimulation may bring them to an optimal state for concentration.

A 2007 study on white and pink noise found that people with ADHD needed more noise to reach optimal cognitive performance than those without ADHD. A 2022 study of preschoolers supported this, showing white noise helped ADHD children's attention, though it had a negative effect on non-ADHD children.

What the Evidence Actually Says

Here's what I've found after reviewing the research: there isn't much specifically on brown noise for focus. Most studies have tested white or pink noise. Brown noise is assumed to work similarly because it operates on the same principle (masking distractions, providing consistent auditory stimulation), but we don't have direct proof.

What we know:

• Sound masking (using consistent noise to cover distracting sounds) is well-established
• Some people with ADHD report that brown noise helps them focus more than white noise
• The deeper frequencies may feel less fatiguing during long work sessions

What we don't know:

• Optimal volume and duration for focus
• Whether brown noise is actually better than pink or white for specific tasks
• Long-term effects on cognition

My Take

If you find white noise too harsh or distracting, brown noise is worth trying. The lower frequency emphasis makes it less "busy" sounding, which some people find easier to ignore while working. It's not magic, and the evidence isn't strong, but it's a low-risk experiment. What I've noticed is that people who hate white noise often do better with brown noise, but people who are fine with white noise don't necessarily see a difference.

This is where people get the most excited, especially on TikTok. But I'll be honest: the evidence is mixed at best.

What Research Shows

A 2020 systematic review of 38 studies found limited evidence that continuous noise improved sleep. Some studies even showed noise delayed sleep onset or caused more awakenings.

A 2022 review of 34 studies found no strong evidence supporting noise machines for sleep, but also no negative effects. What I found interesting: pink noise studies showed more positive results (9 out of 11 positive) compared to white noise (6 out of 18 positive).

The problem: Almost no studies have tested brown noise specifically. Most sleep research focuses on white or pink noise. So when people say "brown noise helps me sleep," they might be right for themselves, but we can't generalize that claim.

Why Some People Find It Helpful

Even without strong research, many people report brown noise helps them sleep. Here's why I think it might work for some:

1. Sound masking: It covers sudden environmental noises (traffic, neighbors, dogs) that would otherwise wake you up
2. Mental relaxation: The consistent, low rumble may help quiet racing thoughts
3. Association: If you use it regularly, your brain learns to associate the sound with sleep (a form of conditioning)

What the experts say: Dr. Javaheri from Harvard Medical School suggests using brown noise for a set time as you fall asleep rather than playing it all night. Playing it continuously may cause more arousals during lighter sleep stages.

Based on the research and what I've seen work for people, here's when brown noise tends to be most useful:

Best for:

1. Masking environmental noise This is the most evidence-supported use. If you live in a noisy apartment, work in an open office, or have a partner who snores, brown noise can mask those distractions effectively. I'd argue this is actually the primary legitimate use case.

2. Focus sessions (especially with ADHD) If you struggle with attention and find silence uncomfortable, try brown noise during deep work. The consistent stimulation may help regulate arousal levels. This is where I've seen the most anecdotal success.

3. Falling asleep faster Use it for 15 to 30 minutes as you wind down, then set a timer to turn it off. This avoids potential sleep disruption while still getting the relaxation benefit.

4. Calming anxiety or overstimulation The deep, consistent tone can have a grounding effect. Some people describe it as a "weighted blanket for your ears." I think that's a useful analogy.

Skip brown noise if:

• You don't have a noise problem to solve (silence may be better)
• You find low frequencies uncomfortable or anxiety-inducing
• You're listening at high volumes for extended periods (hearing damage risk)

Volume Matters

This is where people get burned. Listening to any noise at high volume for extended periods can damage your hearing. The Cleveland Clinic recommends keeping sessions to 10 to 15 minutes at lower volumes.

For sleep: Use the lowest volume that still masks disruptive sounds. If you can comfortably have a conversation over it, that's about right.

For focus: Keep it at a background level. If you have to raise your voice to talk over it, it's too loud.

Duration Guidelines

Where to Find Brown Noise

• YouTube: Free, but ads can interrupt
• Spotify/Apple Music: Search "brown noise" for hour-long loops
• Apps: Noisli, Endel, myNoise, White Noise app
• Sound machines: Some have brown noise settings

If you've tried NSDR (non-sleep deep rest), you might wonder how brown noise fits in. Here's how I think about it:

They work differently but can complement each other:

• Brown noise provides passive sound masking. You press play and it runs.
• NSDR provides active guidance. It walks you through breathing, body scanning, and intentional relaxation.

Some people use brown noise as a background while doing NSDR, especially if they're in a noisy environment. Others prefer silence or use the ambient sounds built into NSDR tracks.

My recommendation: If you want the benefits of both sound masking and guided relaxation, try an NSDR track that includes ambient background sounds. It combines the nervous system regulation of a body scan protocol with consistent audio that helps block distractions.

For more on how NSDR works, see the science behind NSDR.

1. Playing it too loud The goal is to mask distractions, not overwhelm your hearing. Start quiet and increase only as needed. I've noticed most people default to too loud.

2. Using it all night Some research suggests continuous noise may disrupt sleep during lighter stages. Use a timer. This is where people get burned.

3. Expecting it to cure focus or sleep problems Let me be direct: brown noise is a tool, not a treatment. If you have chronic insomnia or severe ADHD, it's not a substitute for proper care.

4. Not experimenting with alternatives Brown noise isn't for everyone. Some people focus better with pink noise, nature sounds, or silence. What I've learned is that personal preference matters more than any study. Try different options.

Is brown noise better than white noise for sleep?

It depends on your preference. Brown noise is deeper and often perceived as less harsh than white noise. If white noise feels "staticky" or irritating, brown noise may work better for you. But there's no research proving one is objectively better for sleep. What I'd recommend: try both for a few nights and see which feels better.

Can brown noise damage your hearing?

Yes, if played at high volumes for long periods. Keep the volume low (conversational level or below) and take breaks. This applies to any type of continuous noise. I think people underestimate this risk.

Does brown noise help with ADHD?

Some people with ADHD find it helpful for focus. The theory is that the consistent noise provides the external stimulation ADHD brains need to reach optimal arousal. However, research specifically on brown noise is limited. Most studies have tested white or pink noise. It's worth trying, but don't expect miracles.

What's the difference between brown noise and pink noise?

Pink noise has a 3 dB per octave roll-off (lower frequencies louder, but not by much). Brown noise has a 6 dB per octave roll-off (much stronger bass emphasis). Brown noise sounds deeper and more "rumbly" than pink noise. In my experience, people who find white noise too harsh usually prefer brown, while those who want something softer might prefer pink.

How long should I listen to brown noise?

For focus: 25 to 90 minute sessions with breaks. For sleep: 15 to 30 minutes as you fall asleep, then turn it off. Avoid continuous all-night playback. I think the key is using it intentionally, not just having it on constantly.

• Cleveland Clinic: Brown Noise May Help You Focus and Relax
• Harvard Health: Can white noise really help you sleep better?
• PMC: What if listening to sound is good for your sleep?
• Journal of Clinical Sleep Medicine: Systematic review on auditory stimulation and sleep
• Understood: Brown, white, and pink noise for ADHD
• Wikipedia: Colors of noise