Brown noise for sleep: what the research says
Brown noise is everywhere on social media. Here is the honest state of the research, and a low-risk way to test it for yourself.
Evidence note: Limited and mixed: the best systematic review rates the evidence very low.
What brown noise is
Brown noise is a steady, deep rumble with more low-frequency energy than white or pink noise. The SleepNoise player makes it live on your device, with no audio files, so it works offline.
What the research says
A 2021 systematic review in Sleep Medicine Reviews looked at 38 studies of continuous white noise or similar broadband noise and sleep. Its authors found study results varied, "with the extremes being that continuous noise improves or disrupts sleep", and rated the quality of evidence for continuous noise improving sleep as very low. They called for more research before promoting it as a sleep aid, noting it may also negatively affect sleep and hearing.
That review covers broadband noise in general. The sources we cite do not single out brown noise.
Noise and the bedroom
The NHS lists noise among common causes of insomnia and suggests a dark, quiet bedroom, with curtains, blinds, an eye mask or ear plugs if needed. If you cannot change the noise around you, steady sound is one thing some people try; the evidence above says to treat it as a personal experiment.
Try it for 7 nights, carefully
- Keep the volume low: just above the background sound, with the speaker away from your head.
- Use the sleep timer so it fades out rather than playing all night.
- Try 3 nights with brown noise and 3 without, then note which you prefer. Tick each night below.
- Stop if it bothers you. The review raised possible effects on sleep and hearing.
Open the noise player and choose "Brown noise" in the Sounds list. Make it part of your Bedtime Challenge evening.
Saved on this device only. Works offline.
Sources
- Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: a systematic review. Sleep Med Rev 2021;55:101385
Peer-reviewed abstract, published Feb 2021; record verified 2026-10-19 - NHS: Insomnia
Page reviewed 19 March 2024; checked 2026-10-19
Questions
Is brown noise better than white noise for sleep?
The review we cite does not compare them in a way that supports a winner, and it rates the evidence for continuous noise as very low overall. Choose by what you find comfortable.
Is it safe to play noise all night?
The review notes possible negative effects on sleep and hearing. Keep the volume low and use a sleep timer rather than playing all night.
Will brown noise cure insomnia?
No claim like that is supported. If sleep problems last for months or affect daily life, the NHS advises seeing a GP.
Next
Join the Bedtime Challenge Open the noise player All sleep habits
Related: Sleep and light · Wind-down routine (20 minutes)