The Times Australia
The Times World News

.

What is brown noise? Can this latest TikTok trend really help you sleep?

  • Written by Gemma Paech, Conjoint Senior Lecturer, School of Medicine and Public Health, University of Newcastle
What is brown noise? Can this latest TikTok trend really help you sleep?

The latest TikTok trend has us listening to brown noise[1]. According to TikTok, this has multiple benefits[2] including helping you relax and quickly fall into a deep asleep.

Getting insufficient sleep[3], and insomnia[4] are common. So it’s no wonder many people are looking for ways to improve their sleep.

But can brown noise help? If so, how? And what is brown noise anyway?

What is brown noise? Is it like white noise?

Brown noise, the better-known white noise, and even pink noise are examples of sonic hues[5]. These are “constant” noises with minimal sound variation – highs, lows and changing speeds – compared with sounds such as music or someone reading aloud.

What distinguishes brown noise from white or pink is the pitch (or frequency).

White noise describes sound spread evenly across frequencies. It includes low, mid-range and high frequencies, and sounds[6] like radio static.

White noise sounds like radio static.

Pink noise has more low- and less high-frequency sound. It is lower and deeper than white noise, similar to steady rainfall[7].

Pink noise noise sounds like steady rainfall.

Brown noise contains lower frequencies than both white and pink noise. It sounds deeper[8], similar to a rushing river or rough surf.

Brown noise sounds like rough surf.

Why does noise help some people sleep?

Some people are more sensitive to external stimuli than others. That includes human touch (such as hugs), strong smells, caffeine, bright lights, or noise[9].

So one person can find a sound soothing or relaxing while another finds it distracting and annoying.

Several theories may explain why some people perceive benefits from sonic hues.

1. Distraction and relaxation

Noise can redirect and distract you from excessive overthinking or worrying. Some research shows[10] listening to music helps people to mentally relax, which may help sleep. However, if your thoughts are worrisome or strong, noise alone may not be enough to distract your busy mind.

2. Sound masking

Our brain continues to process external sounds when we sleep and loud noise can wake us[11]. But masking, through constant background noise, “drowns out” isolated loud noise. In a quiet country town, the same car alarm or dog barking will sound much louder and may be more likely to wake us, than in a busy city centre.

3. Classical conditioning

Classical conditioning[12] is a way of learning and can explain how we respond to noise during sleep. If noise is relaxing, then pairing noise with sleep may improve the person’s ability to fall and remain asleep. In this way, noise is a reinforced stimulus for good sleep. If noise is annoying then it will hinder sleep and be a reinforcing stimulus for interrupted sleep.

4. Auditory stimulation

Auditory stimulation[13] is not specific to pink, white or brown noise. This involves low-frequency[14] tones being played in an attempt to “boost” certain sleep stages (for instance, “deep” sleep), perhaps improving sleep quality.

Read more: What the nap apps can really tell you about your sleep[15]

So, is TikTok right? Does brown noise work?

Researchers have not specifically examined the impact of brown noise on sleep. However, there is some limited science about the impact of white or pink noise.

Some studies[16] suggest white and pink noise helps us fall asleep quicker and improves sleep quality, but the quality of science is low.

Auditory stimulation may improve memory in young healthy people[17]. Auditory stimulation using pink noise may increase slow-wave sleep[18] (deep sleep) in older people.

Few studies have directly examined how improved sleep using noise benefits daytime mood and functioning. Ultimately, these are the benefits most of us seek from a good night’s sleep.

Read more: Is it possible to catch up on sleep? We asked five experts[19]

When to get your sleep problems checked out

If you have persistent difficulty[20] falling or remaining asleep, are waking too early, and are feeling unrefreshed during the day, your problems should be checked by a medical professional. Your GP can diagnose, provide treatment options and refer you for treatment if needed.

Relaxation and noise may improve your sleep. However, evidence-based techniques, such as cognitive behavioural therapy[21] for insomnia[22], delivered by a trained health expert, is generally required to address the cause of your sleep issues.

This therapy usually takes place with a psychologist, over four to five sessions. It involves addressing thoughts and behaviours around sleep, looks at why sleep problems may have developed, and how to improve them.

Treating sleep problems appropriately with evidence-based treatments and before they develop into a chronic issue – not relying on recommendations on TikTok – will ultimately lead to better sleep in the long term.

If you’re worried about your sleep, here are some great online resources[23] and fact sheets[24] from the Sleep Health Foundation.

References

  1. ^ brown noise (www.tiktok.com)
  2. ^ multiple benefits (www.tiktok.com)
  3. ^ insufficient sleep (www.sciencedirect.com)
  4. ^ insomnia (www.sleephealthfoundation.org.au)
  5. ^ sonic hues (www.theatlantic.com)
  6. ^ sounds (www.youtube.com)
  7. ^ rainfall (www.youtube.com)
  8. ^ sounds deeper (www.youtube.com)
  9. ^ noise (www.ncbi.nlm.nih.gov)
  10. ^ research shows (pubmed.ncbi.nlm.nih.gov)
  11. ^ wake us (theconversation.com)
  12. ^ Classical conditioning (www.simplypsychology.org)
  13. ^ Auditory stimulation (www.frontiersin.org)
  14. ^ low-frequency (www.sciencedirect.com)
  15. ^ What the nap apps can really tell you about your sleep (theconversation.com)
  16. ^ studies (www.sciencedirect.com)
  17. ^ young healthy people (academic.oup.com)
  18. ^ increase slow-wave sleep (www.nature.com)
  19. ^ Is it possible to catch up on sleep? We asked five experts (theconversation.com)
  20. ^ persistent difficulty (theconversation.com)
  21. ^ cognitive behavioural therapy (theconversation.com)
  22. ^ for insomnia (www.acpjournals.org)
  23. ^ great online resources (www.sleephealthfoundation.org.au)
  24. ^ fact sheets (www.sleephealthfoundation.org.au)

Read more https://theconversation.com/what-is-brown-noise-can-this-latest-tiktok-trend-really-help-you-sleep-188528

Times Magazine

Headless CMS in Digital Twins and 3D Product Experiences

Image by freepik As the metaverse becomes more advanced and accessible, it's clear that multiple sectors will use digital twins and 3D product experiences to visualize, connect, and streamline efforts better. A digital twin is a virtual replica of ...

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Times Features

The Role of Your GP in Creating a Chronic Disease Management Plan That Works

Living with a long-term condition, whether that is diabetes, asthma, arthritis or heart disease, means making hundreds of small decisions every day. You plan your diet against m...

Troubleshooting Flickering Lights: A Comprehensive Guide for Homeowners

Image by rawpixel.com on Freepik Effectively addressing flickering lights in your home is more than just a matter of convenience; it's a pivotal aspect of both home safety and en...

My shins hurt after running. Could it be shin splints?

If you’ve started running for the first time, started again after a break, or your workout is more intense, you might have felt it. A dull, nagging ache down your shins after...

Metal Roof Replacement Cost Per Square Metre in 2025: A Comprehensive Guide for Australian Homeowners

In recent years, the trend of installing metal roofs has surged across Australia. With their reputation for being both robust and visually appealing, it's easy to understand thei...

Why You’re Always Adjusting Your Bra — and What to Do Instead

Image by freepik It starts with a gentle tug, then a subtle shift, and before you know it, you're adjusting your bra again — in the middle of work, at dinner, even on the couch. I...

How to Tell If Your Eyes Are Working Harder Than They Should Be

Image by freepik Most of us take our vision for granted—until it starts to let us down. Whether it's squinting at your phone, rubbing your eyes at the end of the day, or feeling ...