The Impact of Noise Color

We often get so caught up in our day that we forget or lose sight of just how much our environment can impact us. One piece of our environment is the sensory input of sound. While most of us are familiar with using music to self-regulate, most people are unaware of the research into the different noise colors and the potential benefits of using specific noise colors to support our mental and emotional well being.

White Noise

White noise is probably the most well known noise color, often used in offices or in nurseries for its ability to help suppress background noise in the environment. Think of the static of a TV, the hum of an AC unit, or the steady whirl of a fan. White noise contains equal energy across all the frequencies which is what supports it in masking other sounds in the environment. Because of this it can be great for supporting sleep and muffling noise in work spaces.

White noise can also be helpful for those with ADHD who often get distracted by external stimuli. By suppressing other noises in the environment, it reduces the likelihood that someone with ADHD will become distracted by auditory input around them and helps boost focus. As a result of being better able to focus while listening to white noise, research has also shown that ADHD white noise listeners may notice improvements in retaining information, writing, and reading speed while white noise is in use. 

Like all things, moderation is key. One study found that low-intensity white noise (45 decibels) resulted in improvements in sustained attention, accuracy in tasks, and writing speed. However, white noise at a moderate intensity (65 decibels) showed improvements in memory but also created a noticeable increase in stress. Everyone is different! So experiment with volume level and see what works best for you (changing volume impacts sound pressure levels which impacts the decibel level).

Grey Noise

Grey noise is often considered a smoother, gentler rendition of white noise. It provides an even sound that is equally loud across all frequencies. For some individuals who are more sensitive to the stress that can be created by white noise (at 65 decibels), grey noise can feel less fatiguing and more relaxing, aiding better quality of sleep. Like white noise, it can be helpful with cognitive functioning (focus and concentration).

Those who struggle with hyperacusis (a hearing disorder that causes sounds most people would consider normal to be unbearably loud) may find that using grey noise when out and about in noisy spaces may provide a sensory reprieve. In addition, there are indications that bi-lateral grey noise may be helpful in reducing anxiety and stress. Along with violet noise, grey noise is often recommended for those struggling with tinnitus as grey noise can help make the ringing of tinnitus less noticeable.

Pink Noise

Pink noise has more amplitude at the lower frequencies and decreasing amplitude at the higher frequencies. This frequency tonally mimics sounds like rushing rivers, rustling leaves, ocean waves, and steady rain. So far, research is indicating that it can help promote improved slow wave sleep (deep sleep that is considered the most restorative stage of sleep). As a result, using pink noise during sleep may help with physical recovery, cognitive function (memory consolidation-converting short term memories into long term memories, concentration) and reduce anxiety and stress. Similarly to white noise, it can muffle background noise and can aide in focus and concentration when awake. 

Green Noise

Often considered the most approachable sound color, with green noise the middle frequencies are more pronounced and the extreme high and low frequencies are indiscernible. Green noise mimics the sounds of green spaces (i.e. nature) and as a result is often found to help induce a state of calm. You may have noticed green noise is often used in the background of guided meditations. This is because green noise can be grounding and can support being focused, calm and mentally present. Green noise can also be helpful in muffling jarring noises, like traffic, which can be helpful for those who struggle to sleep deeply and are easily startled awake.

This type of noise is also associated with the ability to stimulate the release of dopamine which can help with mood regulation and boost creativity. This is why some therapists will recommend when a client is struggling with depression to spend time in green spaces or around living things (plants, gardens, etc). Research has also suggested that green noise can activate the parasympathetic nervous system and support physical healing and the immune system.

Blue Noise

Blue noise emits higher frequencies that are most pronounced, with dominant treble and minimal bass. Think of a hissing pipe, a spray can, the buzzing of a mosquito. It is not generally recommended for those who naturally struggle with sound sensitivity.  Blue noise is often considered more energizing and lively, great for tasks that require alertness and awareness as it can stimulate focus, productivity and concentration. Some research indicates that it may stimulate dopamine release which can boost mood. 

Violet Noise

Closely related to blue noise, violet noise also has the higher frequencies but is even more pronounced than in blue noise and has dominant treble and no bass. Tonally, it is closer to a hiss or a sizzle. It is great for masking high frequency sounds like tinnitus. Research for violet noise is still in its infancy.

Brown Noise

Brown noise has pronounced low frequencies and the high frequencies are so minimized they are barely audible. It is similar to thunder storms, strong winds, waterfalls, or heavy rain. It is often considered to mimic the way we experience sound in the womb, which may be why it can be very soothing and relaxing for many individuals. Research has shown that brown noise may be helpful in lowering heart rate, reducing anxious or racing thoughts, and mask disruptive sounds. Just like with white noise, for those with ADHD, listening to brown noise can help mask auditory input in the environment and in doing so boost ability to focus, and concentrate.

I hope this gave a little insight into the intriguing cross-section between auditory input and our mental and emotional well being. Noise colors can be a helpful tool in the mental health toolbox. I encourage you to explore and consider if one of these colors might be a useful tool for you. 

With warm regards,

Megan Bell, LMFT # 114303

she/her