White, pink or brown noise: choose by listening

White noise has equal energy per frequency interval. Its upper frequencies are prominent, so listeners often describe it as a bright hiss. Pink noise's energy falls as frequency rises, giving it equal energy per octave and a softer top end. Brown noise falls off more steeply, emphasising a deep rumble.

Those are descriptions, not a ranking. A sound that disappears into the background for one listener may keep another attentive. Your speaker also matters: a phone may struggle with the lows in brown noise, while a larger speaker makes them much more apparent.

Before playing anything, notice what you are trying to make less distracting: quiet voices from another room, a distant street, or the change between an appliance running and stopping. Reduce the disturbance at its source when practical. Close a window if appropriate, move a rattling object or adjust the environment rather than adding louder sound.

Then start at a low device volume. Avoid turning playback up until every noise disappears. Sound masking changes how noticeable a disturbance is; it does not cancel sound, and loud playback creates its own exposure. Keep alarms and important signals audible.

Try White noise first while awake. Listen for whether its brightness feels neutral or draws attention. Pause, then try Pink noise at a similarly comfortable perceived level. Finally try Brown noise. Equal slider positions do not necessarily mean equal perceived loudness, so adjust down rather than forcing a match.

Give each a brief, unhurried listen without making other changes. If you keep noticing the sound itself, a lower level or a different balance may suit you better. Choosing none is a valid result. Save a favourite once you find a mix you like, instead of changing several layers every evening.

Stillnight's pink and white starting mixes contain only their respective noise layers. The Brown noise page uses Pure Brown without added layers. Gentle Fan in the curated quick starts is different: its fan-like airflow moves gently, so it is not a pure brown-noise comparison.

In Mix, Rain and Airflow add synthesized textures. They are independent layers, not recordings. Keep both at zero when comparing the three noise colours, then add them deliberately if you prefer a more textured background.

The reviews cited on our Sound science page describe limited and mixed evidence for sound interventions and sleep. Small studies, differing methods and differing settings make sweeping recommendations inappropriate. Preference for a sound is not proof that it changes sleep physiology.

Stillnight has not been clinically tested, and no noise colour is presented here as best for sleep. This listening comparison is for comfort and practical masking, not an insomnia treatment. Persistent sleep difficulties deserve a conversation with a clinician rather than louder or longer playback.

Use a timer for the period you actually want sound. Free Stillnight sessions last up to 60 minutes with a soft fade, and can be restarted manually. Unlimited removes that session cap, not device restrictions: screen lock, calls and power-saving settings can still pause browser audio.

These are adult listening suggestions. For infants, start with the separate Baby mode guidance and its conservative controls; do not infer a safe real-world volume from a noise colour or an in-app percentage.