A few weeks ago, I was running at the gym when a television ad for smartphone app for sleep caught my attention. Along with some brightly colored graphics, the ad made a series of claims about green, brown, pink, and white noise.
The ad implied that listening to recordings of different color noises can improve sleep, reduce anxiety, and improve focus.
“Well, that’s interesting,” I said out loud (and then promptly had to apologize to my treadmill neighbor for the random blurt!)
Those are some bold claims without any citations or empirical research.
As I finished up the last leg of my run that day, I couldn’t shake the feeling that this topic needed some more digging–especially for the neurodivergent learners we work with here at LSA. So today, we’re taking a deep dive into different color noises and what the research tells us about how they do and do not support neurodivergent learners.
Click here to jump to the TL;DR summary.
What Do We Know About Color Noise?
Before we delve into the science behind different color noises and their potential benefits, let’s first understand the concept of color and noise wavelengths. This is the first spot I dove into after seeing the smartphone app advertisement.
In the context of sound, “color” refers to the spectral characteristics of a noise signal. While we often associate color with the visible spectrum of light, it can also be applied to sound, albeit in a slightly different way.
Sound consists of waves of varying frequencies and amplitudes. The frequency of a sound wave corresponds to how rapidly the wave cycles per second and is measured in Hertz (Hz). Amplitude, on the other hand, indicates the intensity or loudness of the sound. When we talk about different “colors” of noise, we are essentially categorizing these sound waves based on their frequency content.
For example, white noise contains all audible frequencies at equal intensity, resulting in a “hissing” or “shushing” sound that covers the entire audible spectrum. Brown noise, pink noise, and green noise, on the other hand, have unique frequency distributions that give them their distinct qualities.
Understanding these differences in wavelength patterns is key to comprehending how color noises can impact our perception (and subsequently any impacts on behaviors when these are played in the immediate environment.)
The Science Behind Different Color Noises
After learning about the color spectrum of noises, my next stop was to start digging into what research says about listening to these different types of sounds. Unfortunately, the overwhelming themes were:
- There’s a lot we don’t know. Technology is only now improving enough for us to isolate, record, and expose individuals to color noise with any absolute scientific rigor.
- Most of what we know is from a lab. Very little of the peer-reviewed literature I encountered was tested in applied settings; almost all of the research is conducted in a lab setting, with a small-scale executive functioning test like recalling numbers, ordering pictures, or completing a cognitive test.
- The rest of the research is user experience. Of course, the smartphone app and mattress companies promoting color noises produce studies that show “dramatic improvements.” However these studies are almost all personally funded and built solely on reports of user experience. We know self-report is notoriously off–it may point to improvement in perception, but not necessarily the actual changes in behavior.
- Studies are small-scale. Most of the studies on color noise I read had a limited scope of participants and weren’t consistently tested with neurodivergent populations. Given the vast differences in how learners with ADHD, Autism, and other forms of neurodiversity learn, we need a lot more exploration here to determine any solid empirical support.
That being said, there are enough studies to warrant a deeper look.
It’s possible that through some systematic exploration of your own, you may find (like many of the other users and participants in the studies below) that different color noise is helpful to you in improving sleep, focus, or other executive functioning skills.
To take your own deep dive into the research, we recommend these studies as a good starting point to get a sense of how noise research is conducted and what preliminary findings how:
- The Negative Impact of Noise on Adolescents’ Executive Function: An Online Study in the Context of Home-Learning During a Pandemic
- Effects of auditory white noise stimulation on sustained attention and response time variability
- Spectral Content (Colour) of Noise Exposure Affects Work Efficiency
- Review of research on the effects of noise on cognitive performance – 2017-2021
- The Effects of Color Noises on Attention
If reading peer-reviewed journals doesn’t fit your needs today, keep reading below for our own summary of the common spectral noises and what preliminary findings show:
White Noise
SAMPLE: 10 Hours of White Noise Sound – Relax Sleep Study & Block Noise – No Ads
White noise is perhaps the most well-known of the color noises. White noise contains equal intensity across all frequencies, and this uniform distribution of sound can be quite effective for masking other, more distracting sounds. It’s often described as a consistent, hissing sound, similar to the static you might hear on a television or radio that isn’t tuned to any channel.
White noise is also the most widely studied in executive functioning research and has the most robust indications it can serve as a “blocking” stimulus for noises that are otherwise distracting.
This can be particularly helpful for individuals who are sensitive to small changes in environmental noise (sirens, traffic horns, car alarm, etc.) or who have difficulty focusing when there’s a lot of changes in the environment.
Brown Noise
SAMPLE: 10 Hours of Soft Brown Noise Sound – Relax Sleep Study & Block Noise – No Ads
Brown noise, on the other hand, has a different frequency distribution, with an emphasis on lower-frequency components. As you listen to brown noise, you’ll notice a deep, rumbling quality that gradually tapers off as you move up the frequency spectrum. This distinctive feature gives it a soothing and relaxing sound profile, often described as similar to the gentle roar of ocean waves or the rustling of leaves in the wind.
The lower-frequency dominance of brown noise makes it an excellent choice for masking disruptive or intrusive sounds. For individuals seeking a calming environment, especially for relaxation or sleep, brown noise can create a comforting auditory backdrop.
While brown noise may not be as commonly studied as white noise, its unique characteristics make it a noteworthy option for those who find the lower-frequency emphasis more appealing and soothing than white noise.
Pink Noise
SAMPLE: 10 Hours of Soft Pink Noise Sound – Relax Sleep Study & Block Noise – No Ads
Pink noise is often considered a favorite among those seeking a balanced and soothing auditory experience. Unlike white noise, which distributes its energy evenly across all audible frequencies, pink noise follows a unique pattern that has earned it the name “equal energy per octave.”
What sets pink noise apart is its gentle, rolling character that mimics the natural sounds found in our environment. Picture the steady rush of a waterfall, the patter of raindrops on a windowpane, or the rustling of leaves in a forest breeze – these are all examples of sounds that exhibit pink noise characteristics.
In terms of frequency distribution, pink noise maintains a consistent energy level as you move through octaves. This means that as the frequency of the noise increases, the power or amplitude decreases at a fixed rate. The result is a pleasing auditory profile that many find both relaxing and immersive.
Research suggests that exposure to pink noise may improve sleep quality by promoting deeper and more restorative rest. Some studies have shown pink noise may stabilize brain wave activity faster, potentially enhancing memory consolidation during sleep. However, others have shown improved sleep results to be more moderate.
In addition, when used as background noise during tasks that require concentration and memory retention, individuals have reported improvements in their ability to focus and retain information. For neurodivergent individuals, pink noise may offer a sensory-friendly alternative to other color noises. Its balanced and calming qualities can create a soothing environment conducive to relaxation and concentration.
Green Noise
SAMPLE: 10 Hours of Soft Green Noise Sound – Relax Sleep Study & Block Noise – No Ads
Green noise is a lesser-known member of the color noise family, and its characteristics are still being explored in scientific studies. You’ll find just a handful of studies published on green noise and its purported benefits.
Just like green sits between yellow and blue on the color spectrum, green noise exhibits a frequency distribution that falls between the extremes of white noise (equal intensity across all frequencies) and pink noise (equal energy per octave). This middle-of-the-road position gives green noise its distinctive auditory qualities.
One of the intriguing aspects of green noise is its potential to bridge the gap between calming and stimulating auditory experiences. It combines pink noise’s soothing, immersive qualities with a touch of energy from higher-frequency components. This makes green noise a versatile choice for individuals who find white noise too harsh or pink noise too gentle for their needs.
How to Experiment with Color Noises for Executive Functioning Skills
As you can see above, the research is still out on whether or not different color noise can significantly benefit executive functioning skills in neurodivergent learners. That means that each individual should plan to do some individual self-exploration and experiment with color noises and determine if it meets their own needs.
If you’re interested in seeing how different color noises might be beneficial for behaviors like paying attention, focusing on details, and sleep, here’s a step-by-step guide to help you get started:
1. Choose Your Color Noise
Begin by selecting the type of color noise you want to try. You can start with the well-known white noise or explore the calming qualities of pink noise or the middle-ground experience of green noise. Each color noise offers a different auditory experience, so your choice will depend on your preferences.
2. Choose an App or Source
Download a reliable color noise app or source (like this one) that allows you to generate and customize the sound. Many apps offer options for adjusting the volume, pitch, and even the frequency spectrum of the noise to tailor it to your preferences. Be careful to avoid sources that have ads or playback interruptions as these won’t work well to minimize distractions.
3. Test in Your Standard Noise Conditions
To experiment effectively, ensure you are in your typical noise conditions. Don’t try to artificially dampen other noise sources or test out color noise in an environment where you don’t typically work or sleep. If you want the benefits to be useful in your daily life, test it in the noise of everyday life.
4. Select a Playback Device
You can use various devices to play color noise, such as a smartphone, tablet, or dedicated sound machine. Choose a device with good sound quality and volume control. But avoid choosing a device that’s likely to interrupt your sleep or distract you from working. If it’s hard to have a smartphone nearby because of distractions, look for a Bluetooth speaker that allows you to play the noise from a device in another room.
5. Start with Low Volume
Begin with a low-volume setting to avoid overwhelming your ears. You can gradually increase the volume as needed. Remember that the goal is to create a soothing and non-intrusive background sound.
6. Experiment During The Most Important Times of Day
If you’re exploring color noises for attention or focus, try using the chosen noise during daytime activities like work or study sessions. Pay attention to how it affects your concentration and productivity. Take notes on whether you feel more focused or if it becomes a distraction. If your goal is to improve sleep, incorporate the selected color noise into your bedtime routine. Play it softly in the background as you prepare for sleep and throughout the night. Monitor your sleep quality, including how easily you fall asleep and the depth of your rest.
7. Adjust the Parameters
Most color noise apps allow you to adjust various parameters like pitch and intensity. Experiment with these settings to find the sweet spot that aligns with your needs. For example, you can make the noise deeper and more calming or slightly brighter for enhanced focus.
8. Keep a Journal or Log
Maintain a journal to record your experiences with different color noises. Note any changes in your attention, productivity, or sleep quality. Over time, you’ll accumulate valuable insights into what works best for you.
For sleep monitoring, download our free .pdf sleep log with suggestions and data collection tools for monitoring sleep habits, sleep hygiene, and the use of strategies like color noise.
9. Stay Consistent
Consistency is key when experimenting with any environmental changes like background noise. It may take a few days or weeks to observe noticeable improvements in attention or sleep. Stick with the practice and fine-tune your choices based on your observations and preferences.
Additional Tips and Strategies
- Remember that individual responses to color noises can vary, so what works for one person may not work for another. The goal is to find the color noise that best aligns with your sensory preferences and supports your specific goals for executive functioning.
- Any noise that’s too loud is harmful to your hearing, regardless of the frequency. Play noise quietly and head warnings on your smartphone or headphones if you’re playing the noise too loud.
- If a strategy like color noise doesn’t support improvements in executive functioning, that’s okay. There are hundreds of other strategies and interventions to explore. To get started, check out our Real Life Executive Functioning Assessment and Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off).
- You may decide that experimenting with executive functioning strategies on your own is tricky or that you need more accountability when it comes to these skills. If that’s the case, consider meeting with one of our EF coaches who have helped others with the best practices in executive functioning.
In conclusion, while the claims made in that gym advertisement may have been bold, there is some scientific evidence supporting the use of different color noises to enhance various aspects of executive functioning, sleep, and relaxation.
However, the effectiveness of color noise can vary from person to person, so it’s crucial to experiment and find the right type and volume that suits your specific needs.
Whether you’re a neurodivergent individual seeking focus or a professional aiming for peak productivity, color noise may become your new favorite tool for improving executive functioning skills.
TL;DR – (Too Long, Didn’t Read)
Can different color noises help with executive functioning skills?
While ongoing research into the topic exists, it’s important to note that conclusive findings are limited. Color noises like white, pink, brown, and green noise have unique characteristics and potential benefits, such as improving sleep, focus, and relaxation.
However, the research is still evolving; much of it is conducted in lab settings or relies on self-reported experiences. At this point, it’s best to do some self-exploration and testing to determine if you may benefit from these types of noise frequencies.
To experiment with color noises for attention and sleep, choose your preferred type, test it in your typical noise conditions, adjust settings as needed, and keep a journal to monitor effects.
Individual responses vary, so finding the right color noise for your specific needs is key. Whether you’re neurodivergent or seeking improved executive functioning, color noise might be a useful tool worth exploring alongside other strategies.
Further Reading
- Life Skills Advocate: Executive Functioning Coaching
- Life Skills Advocate: An Educator’s Guide to Staying Current with Executive Functioning Research
- Life Skills Advocate: A Neurodivergent Guide to Sleep: Tips for Better Rest
- The Negative Impact of Noise on Adolescents’ Executive Function: An Online Study in the Context of Home-Learning During a Pandemic
- Effects of auditory white noise stimulation on sustained attention and response time variability
- Spectral Content (Colour) of Noise Exposure Affects Work Efficiency
- Review of research on the effects of noise on cognitive performance – 2017-2021
- The Effects of Color Noises on Attention
- Pink noise: Effect on complexity synchronization of brain activity and sleep consolidation
- Overnight exposure to pink noise could jeopardize sleep-dependent insight and pattern detection.
- Sleep induction effects of steady 60 dB (A) pink noise