Luleep guide
What is pink noise, and how is it different from white noise?
Updated · Written by the Luleep team, based on the sources listed below.
Pink noise is a steady sound like white noise, but with less energy in the high frequencies, so it sounds softer and deeper — closer to steady rain or wind in the trees. People use it to mask disturbing sounds at night. Early studies were promising, but a careful 2026 sleep-lab study found that playing it all night reduced REM sleep, so a low volume and a timer are sensible.
What is pink noise?
Pink noise is random noise whose power falls as the pitch rises: every octave (for example 100–200 Hz and 1,000–2,000 Hz) carries the same amount of energy. White noise, by contrast, has the same energy at every single frequency, which piles up in the highs and sounds hissy. The result is that pink noise sounds more balanced to our ears — less “shhh”, more “whoosh”.
Many natural sounds are close to pink: steady rainfall, a breeze through leaves, surf heard from a distance. That is one reason some people find it more pleasant than white noise for a whole night.
Pink noise vs white noise
| White noise | Pink noise | |
|---|---|---|
| Energy | Equal at every frequency | Equal in every octave; less in the highs |
| Character | Bright, hissy | Softer, rounder |
| Sounds like | Static, an air vent, a fan | Steady rain, wind in leaves |
| Masking | Good for sharp, high sounds | Good for general background noise |
If you want something deeper still, brown noise drops the highs even further.
What the research says
Pink noise became popular partly because of research on deep sleep. In those studies, very short bursts of pink noise were timed precisely to the slow brain waves of deep sleep, and memory the next morning improved slightly [2] [3]. That is a lab technique using EEG, not the same thing as playing a continuous sound from a speaker all night.
Studies of continuous noise are less clear. A 2021 systematic review of broadband noise and sleep found mixed results and very low-quality evidence overall [4]. And in 2026, researchers at the University of Pennsylvania published a seven-night sleep-lab study in 25 healthy adults: continuous pink noise reduced REM sleep by about 19 minutes a night, and earplugs protected sleep from recorded environmental noise (such as traffic) better than pink noise did [1]. The authors advised caution, especially for babies and young children, who spend much more time in REM sleep.
That does not mean a quiet pink noise is dangerous for adults. It does mean that “more, louder, all night” is not the goal.
How to use pink noise with care
- Start quiet. Turn it up only until the sounds that bother you blur into the background.
- Prefer a timer to all night. If your problem is falling asleep, let it fade out after 30–60 minutes.
- Try earplugs for loud, irregular noise such as traffic or a snoring partner — in the 2026 study they worked better than masking [1].
- Notice how you feel in the morning. Your own experience over a week or two is a better guide than any headline.
Questions and answers
Is pink noise better than white noise for sleep?
Neither has been proven better. Pink noise sounds softer because it has less high-frequency energy, which many people find more comfortable. Pick the one that feels calmer to you at a low volume.
Is pink noise harmful?
At a low volume it is unlikely to harm adults, but a 2026 sleep-lab study found that continuous pink noise reduced REM sleep. Keeping it quiet and using a timer instead of playing it all night is a sensible middle way.
Is pink noise good for babies?
Researchers have advised caution about continuous noise for newborns and young children. If you use any sound for a baby, keep it quiet, far from the cot and on a timer — see our guide on white noise for babies.
Sources
- Basner M, Smith MG et al. Efficacy of pink noise and earplugs for mitigating the effects of intermittent environmental noise exposure on sleep. Sleep, 2026. Summary: Penn Medicine news.
- Ngo HV et al. Auditory closed-loop stimulation of the sleep slow oscillation enhances memory. Neuron, 2013.
- Papalambros NA et al. Acoustic enhancement of sleep slow oscillations and concomitant memory improvement in older adults. Frontiers in Human Neuroscience, 2017.
- Riedy SM et al. Noise as a sleep aid: a systematic review. Sleep Medicine Reviews, 2021.
- Sleep Foundation. Pink noise for sleep.
This guide is general information, not medical advice. Luleep is for relaxation and is not a medical device. If you have ongoing trouble sleeping, or are worried about your health, talk to a doctor.