Pink Noise Might Not Be the Sleep Hack You Think It Is

You Should Know: By now, you’ve probably heard of white noise machines and apps promising better sleep for everyone from babies to restless adults. And now there’s pink noise, which has become another popular sleep aid marketed as a gentler, more “natural-sounding” alternative. Its lower-pitched sound creates what fans describe as balanced, soothing static (think steady rainfall or rustling leaves).

Going Deeper: Some people swear by pink noise for falling asleep faster and staying asleep longer, but a recent study published in Sleep is challenging their assumptions. Researchers tracked 25 healthy adults over seven nights, where they slept against a backdrop of pink noise at 50 decibels (about as loud as moderate rain). They found it actually reduced REM sleep by roughly 19 minutes per night.

Takeaway: If you use pink noise and still wake up feeling tired, then it might be working against you. Try the lowest volume that works or set a timer to turn it off after 30 minutes.

Bottom Line: Silence is golden. But if you’re contending with a noisy environment or a snoring partner, ambient noise might still be the better alternative.