People with anxiety tend to be on high alert... The use of pink or brown noise may reduce their reactivity to those little sounds in their environment and support calming, sleep, or even concentration. The frequencies picked up in pink noise fall between white and brown noise and are also thought to aid in sleep.
Brown noise is like white noise but has a lower, deeper quality. It gained a fervent following over the summer, picking up speed in online A.D.H.D. communities, where people made videos of their reactions to hearing it for the first time. Many said it allowed their brains to feel calm, freed from an internal monologue.
Brown noise is lower than both white and pink noise. More research is necessary, but studies suggest that white noise may help people with the inattentive symptoms of ADHD. Research has also shown that white and pink noise may help improve certain sleep problems. Brown noise may help with concentration and anxiety.
Brown noise, which contains lower frequencies many find soothing, is similar to the brain's resting state, which is why it helps people to relax. Brown noise playlists have also been created to help babies, since it mimics the sound inside a mother's womb.
The static-y sound neutralizes higher-pitched sounds and encourages relaxation and sleep. People have even started using brown noise machines in their homes and offices to help reduce stress levels and improve focus.
Another method of reducing anxiety is music therapy. Many musicians advocated that 432 Hz is the closest frequency to the natural human frequency. Music with slow and melodies provides emotional and physical relaxation in listeners.
Green noise
Since its frequency isn't super high, it's a good fit for those who like gentle ambient noise while falling asleep. Its ties to nature sounds are also a great fit for those seeking relaxation or struggling to unwind at the end of the day.
In one small study, people had a 26% drop in anxiety symptoms after listening to binaural beats for at least 20 minutes daily for two weeks in combination with therapy. Other studies show that binaural beats may benefit patients experiencing anxiety before surgery.
“Maybe you find it relaxing to hear the sounds of the sea, so if you listen to brown noise that sounds like waves crashing, and it helps you, that's great – as long as you're listening at a low volume," Mehta says. "However, there's no strong evidence that listening to brown noise reduces stress."
Brown noise is a low-frequency sound that some people find helpful for focusing and controlling anxiety. Scientists are unsure if sound exposure can aid sleep or enhance focus, but caution there could actually be some health drawbacks.
As a background sound, white noise can also change the auditory threshold and thereby reduce brain stimulation and anxiety levels. White noise reduces patient's anxiety and, depending on the duration of exposure, the functions of this noise may be variable.
The Cause of Noise Anxiety
The main issue with noise anxiety is that it occurs because of a raised anxiety baseline, common with PTSD. Noise jumps the anxiety above the baseline, potentially leading to increased startle reflexes and possibly panic attacks.
Gray noise is similar to pink noise in that it sounds the same at every frequency. It has equal strength over every frequency which is pleasant to the human ear. Gray noise is used to treat hyperacusis (intense sensitivity to everyday sounds,) and tinnitus (ringing in the ears.)
It can help you sleep better
“With brown noise, you can hear every frequency that the ear can detect, so it can create an immersive experience that helps to mask other thoughts, meaning you can focus on one clear thing, such as relaxing, reading or sleeping,” he explains.
Whether you struggle with racing thoughts when trying to fall asleep at night or you're in desperate need of a 20-minute power nap , playing brown noise before rest could help you find the quiet you need to get some shut-eye.
"While white noise can sound like tv static or a vacuum cleaner, the lower frequencies of brown noise mean that it has a deeper, more natural sound to it." Brown noise can gently drown out background noise and make your thoughts quieter.
A study² looking at misophonia in 541 people found the following sounds to be the likeliest to trigger noise anxiety symptoms (anxiety, distress, fear, anger, irritation, or rage), in order of frequency from most to least common: Fly or mosquito buzzing. Snoring. Eating, chewing, or lip-smacking sounds.
Green noise has also been shown to have a positive effect on individuals with anxiety and stress, promoting relaxation and reducing the impact of stress on the body. However, it is important to note that some individuals may not benefit from green noise, and in some cases, it may even worsen certain sleep disorders.
Individuals who find white noise soothing may feel more relaxed and less anxious when they listen to it. White noise may also be able to mask annoying sounds, like traffic, that could otherwise trigger anxiety.
But brown noise sounds more natural and can be easier on the ears, especially if you're sensitive to sound. Some experts say it ultimately comes down to personal preference – maybe you like the sound of a running fan to fall asleep (white noise), or you prefer the sound of waves crashing against the shore (brown).
Finally, studies have shown that exposure to high levels of white noise can lead to stressful reactions manifested by physiological arousal.
Auditory sensitivity, or auditory hypersensitivity, to sounds can occur for a number of reasons. Sometimes the hearing sensitivity occurs because of a medical condition (e.g. tinnitus). Or, there may be a structural problem within the ear itself. It can also occur as a side effect of some medications.
Misophonia is a disorder in which certain sounds trigger emotional or physiological responses that some might perceive as unreasonable given the circumstance. Those who have misophonia might describe it as when a sound “drives you crazy.” Their reactions can range from anger and annoyance to panic and the need to flee.
Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety. Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety.