The sound
of wellness
Sound is powerful. While white noise is the most known sound colour, there’s a whole rainbow of sounds to explore. From finding your focus to aiding better sleep, there are surprising ways sound can help your brain and body. We used Midjourney, an AI program, to create the images in this piece using the associated sound prompts for each noise colour
We’ve enlisted the help of Professor of Psychology at Goldsmith University of London, Joydeep Bhattacharya, and sleep expert, Dr. Lindsay Browning to explain how sound colours work.
Select the statement that best
reflects your mindfulness goal
Follow the path
to mental clarity
You knuckle down to complete some work, pop on your favourite music to help you focus, only to find yourself singing along to the song, totally distracted. Combining the two can lead to both your thoughts and the lyrics getting jumbled in your head. Listening to certain noise colours can help you focus better and if you combine them with the steps below, then focus will be your friend.
Step one
A tidy desk is a tidy mind
A cluttered workspace, surrounded by distractions, can affect your productivity. Keeping your desk clear, organised and tidy can encourage greater focus, boosting both creativity and efficiency.
Step two
Ditch the distractions
Tidying your desk is one way to remove unwanted distractions but your phone can be just as bad. Download handy app-blocking aids to limit your time on social media and other apps during your working/studying hours.
Step three
Skip the multitasking
Many think that multitasking is the key to productivity, but it isn’t. The constant swapping between projects can not only be a distraction, but it leads to stressful work, and you may end up making more mistakes.
Step six
Find the right sounds
Trying to concentrate on a task can be a nightmare when there are lots of things going on in the background. Listening to certain sound colours can help block out unwanted sounds.
Step five
Prioritise tasks
Prioritising tasks to get the most important one out of the way can give you a sense of achievement and encourage you to complete other tasks. This is known as the positive snowball effect.
Step four
Breaktime
Our brains aren’t meant to work hours on end so taking short breaks regularly can give your mind some much-needed downtime. It’ll help you stay alert and focused.
Sounds like
productivity
Whether you’re in a noisy office, a crowded café or a busy classroom, putting your head down to focus can be a challenge. That’s where brown and white noise can come in handy. These sound colours can improve your focus and concentration by blocking out distractions and allowing you to give your undivided attention to the task at hand.
Brown noise
Brown noise contains very low frequencies at a greater volume than the higher frequency sounds. As it’s heavily weighted towards the lower end of the spectrum, it sounds like a low roar.
What it sounds like:
- Heavy rain
- Thunder
- Water rapids
- Waves crashing on the shore
White noise
White noise has a flat frequency spectrum, which means that its spans multiple bands of sounds. It’s called white noise because it’s similar to white light as every band of the spectrum shines equally brightly.
What it sounds like:
- TV or radio static
- Whirring fan
- Hissing radiator
- Hum of an air conditioner
our expert
“Recent research shows that white noise in the background leads to enhanced cognitive performance in terms of maintaining attention, task performance, higher creativity and lower stress levels in a workplace setting; importantly, this enhancement was found when noise was presented at 45 dB, but not at the 65 dB level. This beneficial effect of white noise on cognitive performance could partly be explained by stochastic resonance (when random noise is added to a system, the system’s detection performance is boosted). White noise might be more effective for tasks requiring sustained attention and memory processes and for individuals with low arousal levels."
You’ve reached
focus enlightenment
Want to master another mindfulness goal? Take a look at how sound colours can help you achieve better overall wellness:
Now that you’ve explored the full rainbow of sounds and their different benefits, you may be keen to try them out for yourself. One thing to note is that every person has a slightly different hearing curve, so what sounds relaxing to one person may have the complete opposite effect on another.
Blue noise and violet noise can be unpleasant to listen to for some people, due to its high frequencies, but depending on your personal preferences, it could be the one you gravitate towards.
Explore and learn more about sound colours to find the one that works best for you.
Meet the experts
Joydeep Bhattacharya
Joydeep Bhattacharya is a Professor at the Department of Psychology, Goldsmiths University of London. He has wide-ranging research interests including music perception, decision-making, brain oscillations and synchrony. He has published over 130 research articles, and his research findings are regularly covered by worldwide media outlets.
Dr. Lindsay Browning
Dr. Lindsay Browning is a chartered psychologist, neuroscientist and sleep expert at Trouble Sleeping and on social media @DrBrowningSleep.
Find your way
to inner peace
Maintaining good mental wellbeing is crucial in how you respond to daily life. But all too quickly, it can be neglected as a result. Implementing a few simple steps can help improve your overall mental health and wellbeing. Trying these could help you feel good and function well:
Step one
And relax
Make time to relax and reduce your stress levels by taking a break or doing something that brings you joy. This downtime can help relieve stress and anxiety.
Step two
Step out into nature
Spending time in nature can help improve your mood and promote calm. Ecotherapy (where you spend time around animals, sunlight, plants and other greenery) can help you feel reduce feelings of stress and leave you feeling more at peace.
Step three
Get that body moving
Exercising releases endorphins that can reduce feelings of stress and anger, help you feel like you’ve achieved something and can improve sleep quality. Whether it’s going for a walk or playing footie with friends, find something small you enjoy and gradually turn this into regular activity.
Step six
Listen to something lovely
Noise has healing powers. When you’re feeling particularly low, listen to green, blue, or brown noise to help you unwind and prioritise your mental wellbeing. If that’s not for you, opt for your favourite nature sounds instead.
Step five
You are what you eat
What you consume can impact your body, mind, and mood. A balanced diet with lots of healthy fruit and vegetables is good for both your physical and mental health.
Step four
Up your sleeping game
No one feels great after a bad night’s sleep. Invest in your sleeping environment and tidy up your bed routine to ensure you get a top-notch snooze night after night. Pink noise can also help lull you to sleep – check it out here.
Sounds like
peace of mind
From singing along to your favourite songs to listening to birdsong in the morning, sound can have lots of benefits on your mental health. Sound colours can be beneficial too, especially ones like green and blue noise. This is thanks to their similarities to sounds that you’d hear in nature, it makes you feel like you’re surrounded by the beauty of the great outdoors.
Green noise
Green noise is more like a natural background tone at around 500Hz. It is fairly similar to pink or brown noise but is usually more pleasant and relaxing to the ear.
What it sounds like:
- Trickling waterfalls
- Rumbling rivers
- Waves crashing on the beach
Blue noise
Blue noise is a sound colour that is proportional to its frequency. This simply means that the power and energy of the signal will increase as the frequency increases. It’s usually used by sound audiologists for dithering but can help mask other high frequency sounds
What it sounds like:
- Sound of water running from a tap
- Hissing water or air out of a pipe
our expert
“Certain sounds, when applied in a regulated manner, can have a positive impact on mental health and wellbeing by eliciting specific emotional responses, promoting positive emotions, reducing stress, resisting fatigue, acting as a form of background noise, and helping to improve our cognitive performance and even sleep."
You’ve become a
mental wellbeing guru
Want to master another mindfulness goal? Take a look at how sound colours can help you achieve better overall wellness.
Now that you’ve explored the full rainbow of sounds and their different benefits, you may be keen to try them out for yourself. One thing to note is that every person has a slightly different hearing curve, so what sounds relaxing to one person may have the complete opposite effect on another.
Blue noise and violet noise can be unpleasant to listen to for some people, due to its high frequencies, but depending on your personal preferences, it could be the one you gravitate towards.
Explore and learn more about sound colours to find the one that works best for you.
Meet the experts
Joydeep Bhattacharya
Joydeep Bhattacharya is a Professor at the Department of Psychology, Goldsmiths University of London. He has wide-ranging research interests including music perception, decision-making, brain oscillations and synchrony. He has published over 130 research articles, and his research findings are regularly covered by worldwide media outlets.
Dr. Lindsay Browning
Dr. Lindsay Browning is a chartered psychologist, neuroscientist and sleep expert at Trouble Sleeping and on social media @DrBrowningSleep.
Unlock the key
to tranquility
One of the best things you can do for yourself is to kick back and relax. However, this can be a tricky task if you’re stressed, overworked, and overtired. Take a look at the following steps that you can implement in your life to take you from “AGHHH" to “Ahhh"
Step one
Try breath work
Breathing exercises are one of the simplest relaxation strategies that you can use, but particularly if you’re feeling stressed. Start by breathing in to a slow count of three and breath out to the same slow count of three. Repeat this as many times as necessary.
Step two
Do something creative
Whether you like to paint, bake, or knit, the process of creating something from start to finish can be very therapeutic and rewarding. It gives your mind a break from the things in your life that may be making you anxious.
Step three
Disconnect from tech
Being hunched behind various devices can have a negative impact on your mental health so make sure to take a step back from your electronics . Go for a walk, get lost in a good book or socialise with friends and family.
Step six
Listen to
something soothing
Tie your steps together by listening to some relaxing sounds. Spa-like music is a good go-to option but so are sounds like white noise. Check out our options below to understand their benefits.
Step five
Essential oils are
essential for relaxation
Aromatherapy can be a powerful way to help you unwind. Lavender, chamomile, sage and rose oil are the best scents for relaxation. Pop a few drops in a diffuser and practice your breathwork to feel the stress melt away.
Step four
Jot down your
thoughts in a journal
Journaling is a great way to unload your thoughts and release them from your mind. It can help you assess what is worrying you so you have a starting point to tackle your problems.
Sounds like
relaxation
When it comes to listening to something to help you relax, white noise, green noise and brown noise are your go-to sound colours. They’re great for tuning out pesky background noise which can allow you to focus on getting your zen on. Check out some other sound colours that might help you relax below.
Violet noise
Violet noise is the inverted version of brown noise – its power density increases per octave with an increasing rate over a finite frequency range. This high frequency range can mask other high frequency noises which is why it’s very beneficial for people who suffer from tinnitus.
What it sounds like:
- The sound of opening a tap
- The sound of a jet spray
Black noise
Black noise is the complete lack of noise and refers to complete silence (or mostly silence with bits of random noises made from occasional, sudden rises in frequency).
What it sounds like:
- The absence of sound
our expert
“Research shows that natural sounds (to experience, go to a nearby park, take off your earphones and get absorbed in the soundscape) reduce stress and boost our health and positive affect, potentially inducing a mental state of being secure, calm, and rejuvenation."
“Furthermore, sounds like white noise and its variants might promote a sense of focus and concentration by drowning out distractors, achieving an optimal level of arousal. Finally, noises can improve our sleep by directly modulating relevant brain activities."
You’ve become a
relaxation guru
Want to master another mindfulness goal? Take a look at how sound colours can help you achieve better overall wellness.
Now that you’ve explored the full rainbow of sounds and their different benefits, you may be keen to try them out for yourself. One thing to note is that every person has a slightly different hearing curve, so what sounds relaxing to one person may have the complete opposite effect on another.
Blue noise and violet noise can be unpleasant to listen to for some people, due to its high frequencies, but depending on your personal preferences, it could be the one you gravitate towards.
Explore and learn more about sound colours to find the one that works best for you.
Meet the experts
Joydeep Bhattacharya
Joydeep Bhattacharya is a Professor at the Department of Psychology, Goldsmiths University of London. He has wide-ranging research interests including music perception, decision-making, brain oscillations and synchrony. He has published over 130 research articles, and his research findings are regularly covered by worldwide media outlets.
Dr. Lindsay Browning
Dr. Lindsay Browning is a chartered psychologist, neuroscientist and sleep expert at Trouble Sleeping and on social media @DrBrowningSleep.
Reveal the secret
to sleep serenity
Cleaning up your bedtime routine can help you to get to sleep and catch up on those much-needed Zs. We’ve enlisted the help of sleep expert Dr. Lindsay Browning to help you rest easy.
Step one
Stick to a sleep schedule
Try to go to sleep and wake up at the same time every day – yep, even on weekends! It’s better to stick to a routine to help reinforce your circadian rhythm. By doing so, you’ll be “hungrier" for sleep which the time comes and it’ll be easy to nod off.
Step two
Increase your
exposure to sunlight
Getting plenty of sunshine exposure during the day will strengthen your circadian rhythm (A.K.A your 24-hour clock). This improves daytime energy as well as sleep quality. A simple walk outside every day can do the trick.
Step three
Only sleep in your bed
It can be tempting to watch tv, eat and even work from your bed, but having no distinction between your workspace and your relaxing space can keep you up at night. Dr Lindsay Browning and The Sleep Foundation suggest that the bed should only be a place for sex and sleep.
Step six
Unwind to your
favourite sounds
Tie it all together by putting your favourite background noise on to help lull you to sleep. Pink and green noise can work wonders when you’re struggling to nod off.
Step five
Create a space
worthy of sleeping in
Try to minimise external noise and lights as much as possible. If it can’t be done, then investing in good earplugs and a comfortable eye mask could do the trick.
Step four
Limit your screen
time before bed
Excessive blue light before bed can reduce your melatonin, which helps you relax and get to sleep. Limit your exposure during the night by wearing blue-light-blocking glasses, not watching TV two hours before bed and setting devices to “night mode".
Sounds like
a good night’s sleep
It may sound counterintuitive but certain sounds can help you sleep better. Pink noise can help to evoke a deeper, less fragmented sleep, which can help you focus and concentrate better during waking hours. Green noise is fairly similar to its cousin pink noise, but it sounds more natural to the human ear which is more pleasant to listen to. This is why it can help ease you to sleep at night.
Pink noise
Pink noise has a logarithmic scale, which means its low frequencies are louder and the higher frequencies are quieter. This is why pink noise seems similar to sounds you’d hear in nature.
What it sounds like:
- Rustling leaves
- Steady rain
- Wind
- Heartbeats
Green noise
Green noise is more like a natural background tone as it sits at around 500Hz in frequency. It is similar to pink or brown noise but is less like a roar and is sounds more enjoyable and relaxing.
What it sounds like:
- Trickling waterfalls
- Rumbling rivers
- Waves crashing on the beach
our expert
“It has been suggested that listening to background noise, such as pink noise, during the night can be helpful for people with insomnia. This is because, if your sleep is disturbed by external noises waking you up, such as from a barking dog or police sirens, then playing background noise can help to mask those noise interruptions. Pink noise is a background sound which is more pleasant to listen to than white noise because it contains quieter high frequency sounds which some people can find shrill."
You’ve become a
sleep enlightenment
Want to master another mindfulness goal? Take a look at how sound colours can help you achieve better overall wellness.
Now that you’ve explored the full rainbow of sounds and their different benefits, you may be keen to try them out for yourself. One thing to note is that every person has a slightly different hearing curve, so what sounds relaxing to one person may have the complete opposite effect on another.
Blue noise and violet noise can be unpleasant to listen to for some people, due to its high frequencies, but depending on your personal preferences, it could be the one you gravitate towards.
Explore and learn more about sound colours to find the one that works best for you.
Meet the experts
Joydeep Bhattacharya
Joydeep Bhattacharya is a Professor at the Department of Psychology, Goldsmiths University of London. He has wide-ranging research interests including music perception, decision-making, brain oscillations and synchrony. He has published over 130 research articles, and his research findings are regularly covered by worldwide media outlets.
Dr. Lindsay Browning
Dr. Lindsay Browning is a chartered psychologist, neuroscientist and sleep expert at Trouble Sleeping and on social media @DrBrowningSleep.