What is Pink Noise: The Trend My ADHD Self Approves Of

Last month, while returning from my friend’s house, I stumbled upon a group of college students passionately talking about the different kinds of noises today and how they help with issues. It was there that one of them wanted to know what is pink noise. 

I have been trying to write this article for a while now. But for some reason or another, I couldn’t bring myself together to put my thoughts into words. Of course, I knew what pink noise was. I have been using it for almost three years now, ever since I was diagnosed with ADHD. 

But what do I say about it? I mean, how do I explain how this works or how it helps me calm down? Isn’t it something personal? TBH, it was difficult for me to jot down the points I wanted to educate others about. 

However, I realized that there are people who are unaware of this. They do know about the existence of white noise. But what about the other noises— brown and pink? What about this whole spectrum of colorful chaos that ultimately brings peace to the minds of people like me? 

What is Pink Noise?

In school, we were taught that noise is any form of “unwanted sound” which causes hearing difficulties. These can be unpleasant and loud, as opposed to the pleasant sounds that we term “music” (you know, the ones you hear at music festivals that might make you sick after a while?) 

Years later, now that I am an adult struggling with adulting like most of us, we encounter this new set of noises— noises with color (yes, you read the right!). There are pink, white, black, brown, and God knows how many others.  

And let me tell you, they are not pleasant, to say the very least. But let’s cut to the chase! So, what is pink noise? 

Just like there are different types of music, there are different types of noise (might sound weird, but it is what it is!) 

Pink noise is a type of sound that includes all the frequencies humans can hear but with a twist. Unlike white noise, which treats all frequencies equally, pink noise reduces the intensity of higher frequencies. This makes pink noise sound softer and more soothing to our ears. 

If I do have to state an example of the same, I would say think of the constant sound of gentle rain, rustling leaves, or waves crashing on a beach. These are the most common examples of pink noise that is coming to my mind right now. 

The lower frequencies in pink noise are more prominent, creating a balanced and calming effect. This is why many people find pink noise helpful for blocking annoying background sounds and improving sleep quality. 

The Science Behind Pink Noise 

Pink noise is similar to white noise, but they are not the same. It (and its frequency,) falls between  white noise and red noise (or brown noise, as most of us call it). 

To understand how pink noise works, you will have to first understand the mechanism of white noise. 

Similar to the static sound of television and radio, white noise has equal  energy per hertz. Wait, wait, did that confuse you more? Chill. This is something that happened to me as well. So, let me explain it to you. 

Our brains are wired to notice sudden changes in sound, which can be distracting or disruptive, especially when we’re trying to sleep or concentrate. Considering white noise blends all frequencies at a broader wavelength that humans can hear, it masks other sounds. 

So, the brain cannot distinguish between people talking and a car honking if white noise plays in the background. Because white noise contains all frequencies, it effectively drowns out other sounds by filling in the gaps.  

This can help create a more peaceful environment, making it easier to relax, focus, or sleep. Simple right? Now, let us talk about pink noise. How does THAT work? 

According to Simon Fraser University, “pink noise is the result of a white noise signal being rolled off by a 3 db per octave low pass filter with a start point at a sub-audio frequency. This  results is a noise which has equal energy per octave.” 

Similar to white noise, pink noise also includes all audible frequencies. However, in comparison, it reduces the intensity of the higher frequencies. In turn, this makes it more soothing and softer. 

How Does Pink Noise Work? 

While some might drift off listening to the best guitars players of all time, others might resort to colored noises! 

Researchers have found that pink noise can help people fall asleep faster and enjoy more stable sleep. It masks disruptive noises, making it easier to relax and drift off. 

Some studies suggest that pink noise can enhance memory and cognitive function by promoting deeper sleep stages. 

Personally, pink noise has helped me a lot by calming my anxiety and allowing me to focus more. Even now that I am writing this blog (I swear to God), I am listening to one on YouTube. 

But how does it really work? What is the science behind it? 

While white noise has all frequencies of varying levels, pink noise has few high-frequency sound waves. Rather, the low-frequency sound waves stand out more.  

Dr. Roneil Malkani explained the frequency profile of pink noise. He mentioned that the frequencies in the case of pink noise are very similar to the “distribution of brain wave frequencies we see in slow-wave sleep because these are large, slow waves.” 

In that case, I would like to say that the soundwaves of the pink noise kind of tune the brainwaves in such a manner that it makes it feel at home. Does that make sense? 

You see, people with anxiety disorder are always on high alert (iykyk). The smallest of things are able to stir up their minds. This is where colored noises can be of help. 

According to psychologist Andrew Kahn, “use of pink or brown noise may reduce their reactivity to those little sounds in their environment and support calming, sleep, or even concentration.” 

Pink Noise and ADHD 

I did not pay much attention to it in the beginning. But when I did, the difference struck me. My doctor mentioned that studies have found pink noise helpful in managing ADHD (Attention Deficit Hyperactivity Disorder), and I was intrigued. 

No medicines? No therapy? How can a sound be of help? 

You see, ADHD often makes it hard for people to focus, stay on task, and sleep well. Pink noise,   like gentle rain or waves, can help with these challenges. 

The consistent background sound of the pink noise can mask sudden noises that might distract someone with ADHD. Therefore, by reducing these distractions, pink noise helps create a more stable environment for focusing on tasks. 

Additionally, pink noise can improve sleep quality. People with ADHD often struggle with sleep, and pink noise can help by masking disruptive sounds that might wake them up. 

The calming effect of pink noise makes it easier to fall asleep and stay asleep, leading to better rest and improved overall functioning. 

Other Benefits: What is Pink Noise Good for? 

I have already told you that pink noise helped me manage my ADHD. But is that all? How else can one benefit from listening to this noise? 

Let me point out a few other ways it can be of help to you: 

• Improved Sleep: Many people find that pink noise helps them fall asleep faster and stay asleep longer. It can mask other noises that might disturb your sleep. 

• Stress Reduction: Pink noise’s gentle, soothing nature can help reduce stress and anxiety. 

• Focus and Concentration: Some people find that pink noise can help them focus better and concentrate on tasks. 

• Hearing Health: Some studies suggest that listening to pink noise might help protect your hearing. 

Adding Colors to Sound: What’s in the Name?

I know I know; this was my question in the first place as well. People and researchers associate certain sounds with colors because our brains naturally connect different senses. 

For example, the sound of a siren might make you think of the color red, and the sound of a bird chirping might make you feel about the color green. This is because red is often associated with danger and urgency, while green is associated with nature and peace. 

Noises are given colors to help describe their different sound qualities, much like how colors describe different types of light. 

Each color of noise represents a specific pattern of sound frequencies and volumes. This makes it easier to understand and remember how they sound and what they are used for. 

The audible range of sounds in humans is 20Hz to 20,000Hz. These are further divided into different bands or ranges. You might have heard of some of them (bass, midrange and treble). Each of these bands is assigned some colors, just like in the case of lights.  

Some of the most common types of colored noises are: 

• White 

• Pink 

• Brown or Red 

• Green 

• Blye 

• Violet 

• Grey 

• Black 

• Velvet 

“Woah, That’s a Lot!” Yes I know 

Sound engineers make different colored sounds in different ways. Some use AI music tools to create them. Some apply filters to white noise to adjust the frequency balance. 

Another way is to use a sound synthesizer that manipulates and creates different sounds. For example, reducing high frequencies creates pink noise, while emphasizing low frequencies creates brown noise. 

The other way to add colors to noise is to use a visualizer,  a program that can display sound as a visual image. Visualizers can be used to create colorful patterns that correspond to the sound. 

So, how would you know which noise you need? Your particular preferences and the goals you have in mind will determine the kind of noise that suits you the best. 

For instance, you may discover that while blue noise aids in productivity, it isn’t beneficial for sleep. The opposite may be true for another individual. You will, therefore, need to explore a little in order to find the ideal noise hue for you. 

You might start with white, pink, or brown noise to assist yourself relax or fall asleep. Your initial choice may be green, blue, or violet noise if you want to get your brain active and concentrated. 

Additional Reading:

• How to Make Music as an Amateur?
• The Most Influential Pop Music Female Singers of the 21st Century
• The Pop Music Revolution: How It Shaped the Culture and Society of the 20th Century