Introduction to Brown Noise

Consider the sound of wind blowing, heavy rain falling, or the constant humming of an airplane cruising at high altitude. It’s the water rushing afar or a gentle fan circulating cool air—soothing, steady, and with a slight rumble.

Welcome to the world of brown noise—a form of dense, neutral noise that envelops all the frequencies our ears can detect. Unlike white noise, which has a more balanced distribution of frequencies, brown noise is lower and more rumbling.

This sound has become highly popular, particularly in online ADHD communities. Many people have shared videos of their first experiences listening to brown noise, describing how it helps quiet their minds or reduce internal monologue. Others claim it helps with concentration, stress reduction, and even sleep induction.

One popular advocate for brown noise is Lex Fridman who uses it throughout his day programming and has continued to use it for over 3 years now.

As someone who works in front of a computer or smartphone day in and day out, I've developed ADHD, much like many other remote and online-based workers. Constantly switching between a surplus of applications—social media, messaging apps, project management tools, and more— I’m always on the lookout for tools to help calm my mind and stay focused on the tasks at hand.

On YouTube alone, there are videos of brown noise lasting eight, ten, or even twelve hours, with some receiving millions of views. Spotify hosts hundreds of curated playlists, and there are even dedicated apps designed solely to play this unique sound.

In this post below, I'll break things down and then offer some of my favourite resources for brown noise after trying and testing numerous different forms of it and what I use now.

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The Science Behind Brown Noise

For the past two decades, researchers have explored the hypothesis that being enveloped in white, brown, or pink noise could help individuals with ADHD study, fall asleep, or relax. However, experts caution that the distinctions between these different noises aren’t as clear-cut as one might think.

“It’s not as scientific as people might think,” says Daniel Berlau, a professor at Regis University School of Pharmacy, who has researched the effects of white noise on ADHD.

Brown noise, much like white noise, contains all the frequencies the human ear can detect; however, it places greater emphasis on lower frequencies. This makes it an immersive, deep auditory experience for some.

Different types of noise are named according to the intensity of sound frequencies. For instance, pink noise is a softer version of white noise, with lower frequencies emphasized more. Violet noise, on the other hand, emphasizes higher frequencies.

Brown noise gets its name from the concept of "Brownian motion," named after Scottish botanist Robert Brown, describing random-like movements of particles suspended in a fluid.

Although I could not find a large study studying the changes of behaviour specifically paired with brown noise, there are countless studies online showing that white, red, brown and pink noise paired with participants with attention definicit issues all had an increase in focus and productivity. However with participants who did not suffer from ADD or ADHD the participants had either had no effect or detrimental effects. Something worth keeping in mind.

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Does Brown Noise Help with Focus and Sleep?

Experts like Yamalis Diaz, an assistant professor at NYU Langone Health who focuses on ADHD, say there’s no concrete evidence to suggest brown noise is more effective for focus or sleep than other types of noise. “No research suggests a specific kind of noise is the key,” she says.

Frequencies can stimulate the brain in various ways, and theories like stochastic resonance suggest background noise—such as white noise—can help the brain focus by masking distractions. This might also apply to brown noise.

People with ADHD often have trouble filtering out distractions. The gentle rumble of brown noise might be just strong enough to mask internal and external distractions without being too engaging.

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Can Brown Noise Reduce Stress?

There is no solid scientific evidence to prove brown noise reduces stress. For some, steady background noise acts like a “noise blanket,” muffling external sounds and possibly calming anxiety. However, others find it heightens their anxiety or becomes a distraction itself.

Noise Therapy and ADHD

Researchers have studied the benefits of white noise for children with ADHD and other learning disabilities. One recent study found that children with reading disabilities showed improved performance on reading and memory tasks when listening to white noise through headphones. The noise seemed to help them focus and complete tasks more effectively.

This could be because individuals with ADHD often have difficulty filtering stimuli, leading to an inability to focus.

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Does Noise Help with Sleep?

The evidence on whether noise aids sleep is inconsistent. A 2020 review of 38 studies found limited support for the idea that white noise improves sleep, despite the popularity of white noise machines.

There’s also limited research into brown noise specifically as a sleep aid, although some people claim it helps them fall asleep.

Pink noise, on the other hand, has shown some promise. In one small study, individuals who listened to pink noise experienced deeper and more restful sleep compared to nights without noise. This may be because it masks sounds that could otherwise disturb sleep, like traffic, neighbors, or a partner’s snoring.

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Conclusion

Ultimately, if you find that brown noise—or any kind of noise—helps you focus or sleep better, there’s no harm in using it. Just be mindful of the volume—listening at levels above 70 decibels for long periods could risk damaging your hearing.

Additionally, it's unlikely that larger studies or clinical trials would be performed for any of these "noises" as there's little to gain and they can't be patented.

Below, is my personal favourite and one I use daily. This was recommended to me by a former CTO and have seen a big productivity boost myself. I've also recommended it to friends and co-workers who program and they've all seem to be using it fairly regularly as well.

Enjoy!

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