What is brown noise?
Brown noise (also called Brownian or red noise) is a steady, random sound with most of its energy in the low frequencies. It sounds like a deep rumble: a strong waterfall, heavy wind, or the hum inside an airplane cabin. White noise spreads its energy evenly and sounds bright and hissy, and pink noise sits in between, often compared to steady rain.
How to use it for sleep
- Pick your color. Most people find brown noise the softest. If it feels too heavy, try pink.
- Keep it quiet. Set it just loud enough to blur background sounds such as traffic, a snoring partner or a barking dog. Louder is not better.
- Layer if you like. Add rain, ocean or a fan-like wind from the mixer below. Each sound has its own volume slider.
- Set the sleep timer (15 minutes to 2 hours) so the sound fades out on its own.
Brown noise for focus and ADHD
Brown noise became hugely popular on TikTok, where many people with ADHD say it quiets their racing thoughts. The research is still thin. A small 2007 study (Söderlund and colleagues, Journal of Child Psychology and Psychiatry) found that background white noise improved memory performance in children with ADHD but made it worse for children without ADHD. Brown noise itself has barely been studied, so treat it as an experiment: try 25 minutes of work with it and 25 without, and see which feels better for you.
Tips
- Use speakers or comfortable headphones at low volume. Hearing experts generally recommend keeping long listening well below maximum volume.
- Your phone may pause browser audio when the screen locks. Keep the tab open, or plug in your device overnight.
- If you have ongoing trouble sleeping, talk to a doctor. Persistent insomnia is very treatable.