Tinnitus SoundsWhite vs pink vs brown noise for tinnitus and sleep
Quiet rooms tend to make tinnitus stand out. A steady background sound gives your ears something else to hear, and many people with tinnitus find that easier to live with, especially at night. Here's how the common "noise colors" differ and how to use them well.
The noise colors, in plain terms
| Noise | What it sounds like | Good to know |
|---|---|---|
| White | Bright hiss, like an untuned radio or TV static | Equal energy at every frequency, which our ears hear as quite high and sharp. Some find it harsh for long listening. |
| Pink | Softer, fuller hiss, like steady rain or wind | Equal energy in every octave, so it sounds more balanced to the ear. A common choice for tinnitus and sleep. |
| Brown | Deep rumble, like a distant waterfall or an airplane cabin | Most of its energy is in the low frequencies. Very soothing for many people, but it covers high-pitched sounds less. |
| Notched | Like pink noise with a slice missing | A one-octave band around your tinnitus pitch is removed. See our notched noise guide. |
| Nature sounds | Rain, ocean, a stream, wind | Naturally varied versions of the same idea. Many people find them more pleasant than steady noise. |
Which is best for tinnitus?
There's no single best color. We couldn't find studies that directly compare white, pink and brown noise for tinnitus. What the research does support is the general approach: the US clinical guideline for tinnitus lists sound therapy as an option for people with persistent, bothersome tinnitus. The right sound is the one you find comfortable enough to use regularly.
Some practical starting points:
- High-pitched ringing: try pink noise or rain first. They have enough high-frequency energy to blend with a whistle without the sharpness of white noise.
- Low hum or roar: brown noise or ocean sounds may blend better.
- Can't settle on one: mix two. Rain plus brown noise is a popular combination.
How loud should it be?
Softer than you might think. Many tinnitus programs aim for the "mixing point": the level where the background sound and your tinnitus just start to blend, so you can still hear both. One clinical comparison found that setting sound at the mixing point worked about as well as fully covering the tinnitus, and practical guidance generally favors the lowest level that helps.
Keep it comfortable, never loud. If you need to raise your voice to talk over it, it's too loud.
How long should you listen?
Background sound tends to work best with regular use. In one 2022 trial of 58 people, those who used sound therapy three or five hours a day for three months had more benefit than those using it for one hour. That doesn't mean all day is needed; spread it across the times your tinnitus bothers you most, such as quiet evenings and bedtime.
Tips for sleep
- Use a timer if you don't want sound all night. Many people fall asleep within 30 to 60 minutes.
- Try a pillow speaker or soft sleep headphones if a speaker would disturb a partner.
- Keep the volume low; your ears are more sensitive in a quiet bedroom.
- On a phone, use a player that keeps going with the screen locked. The Tinnitus Sounds Sounds tab does, and shows play and pause on your lock screen.
Try pink noise free tonight
Pink noise is free. The full version adds brown noise, notched noise, rain, ocean, stream and wind, all mixable, with a free trial.
Open the Sounds tab →Common questions
Can background noise make tinnitus worse?
Comfortable, low-level sound isn't harmful for most people. Loud sound can be. If any sound makes your tinnitus louder or more annoying, lower it or try a different one.
Is a fan or air purifier just as good?
They can work well. The advantage of a dedicated sound is that you can choose the character, control the level precisely and set a timer.
Should I also see an audiologist?
Yes, especially if your tinnitus is new, one-sided, or comes with hearing changes. Many people with tinnitus also have some hearing loss, and the clinical guideline recommends a hearing aid evaluation for them.
Sources
- Tunkel DE, et al. Clinical practice guideline: tinnitus. Otolaryngology–Head and Neck Surgery. 2014. doi:10.1177/0194599814545325.
- Tyler RS, Noble W, Coelho CB, Ji H. Tinnitus retraining therapy: mixing point and total masking are equally effective. Ear and Hearing. 2012;33(5):588–594. doi:10.1097/AUD.0b013e31824f2a6e.
- Randomized trial of 1, 3 and 5 hours of daily mixing-point sound therapy (58 participants, 3 months). Journal of Speech, Language, and Hearing Research. 2022. doi:10.1044/2022_JSLHR-21-00651.
- Comparison of enriched acoustic environment and white noise as sound stimuli for tinnitus treatment: a 4-month feasibility study. PMC12025184.
This guide is general information written by the Tinnitus Sounds team. It isn't medical advice. Talk to a doctor or audiologist about your tinnitus.