Brown noise for sleep

Brown noise is one of the most popular sounds for falling asleep. It has a deep, rounded character, a bit like rain on a tent or the steady hum of a train carriage. This page explains why people reach for it at bedtime, how to set it up so it helps rather than gets in the way, and what to try if it doesn't suit you.

Why people like brown noise at night

Most bedtime disturbances are sudden changes in sound: a car door, a dog, a partner turning over, the boiler clicking on. A steady layer of background sound makes those changes less noticeable, because the jump from "quiet" to "noise" is smaller. Brown noise does this with mostly low frequencies, so it tends to feel less hissy and tiring than white noise. Many light sleepers describe it as "a duvet for the ears". Whether it helps you personally is something only a few nights of trying will tell.

Setting it up

• Volume: start low, then raise it only until the distracting sounds blur into the background. If you have to raise your voice over it, it is too loud.
• Speaker placement: put the speaker or phone a little way from your head, for example on a chest of drawers rather than your pillow. This spreads the sound more evenly around the room.
• Headphones: if you share a room, soft sleep headphones or a headband are an option. Keep the volume lower than you would with a speaker.
• Timer or all night? Some people like a 30 to 60 minute timer to help them drop off. Others prefer noise all night so that waking up at 3am doesn't feel jarringly silent. The player above fades out slowly when the timer ends, so it won't wake you.

Playing it all night without gaps

The in-browser player is great for a quick session, but phones can pause web pages to save battery. For all-night listening, the Spotify app is more reliable. Chill Machine's tracks are made to loop: turn on Repeat and set Crossfade to a few seconds in Spotify's playback settings, and the joins disappear.

If brown noise isn't working

Not everyone likes the same sound. If brown noise feels too heavy or rumbly, try pink noise, which is a little brighter. If you need to cover sharper sounds such as voices, white noise covers more of the high frequencies. Nature sounds like rain are another gentle option. Give each one a few nights, because the first night with any new sound can feel unfamiliar.

Background noise is a comfort tool, not a treatment for insomnia or any sleep disorder. If poor sleep is affecting your daily life, talk to your GP. Read our safe listening guidance.