Green noise, a type of background noise, is a sound trend gaining popularity on social platforms like TikTok. Many people find it useful for enhancing focus and relaxation. People who participate in the trend also believe it creates a conducive environment for better focus, stress reduction, and improved sleep.
Despite the current lack of research proving its alleged health benefits, more people are trying it out as part of their self-care plan. But to understand how to use it effectively, you need to know what it is, how it differs from other “colors” of sound, and how to maximize its benefits.
What is green noise?
Green noise is a type of noise that mimics soothing sounds from nature. It refers to a blend of midrange frequency sounds similar to white noise without the harsh high tones.
White noise is often described as a hissing sound like television static or the whir created by a vacuum cleaner. Green noise is more closely aligned with sounds from nature, like the wind or ocean waves.
Noise colors describe the frequency and strength of noise along the spectrum of sound. The different colors are analogous to the colors on the light spectrum that exhibit similar levels of power. Because green is in the center of the light spectrum, it’s associated with the mid-level frequencies that make up green noise.
Green noise examples
Green noise is often described as a gentle hum with more powerful mid-range frequencies. Some examples of green noise in nature include:
- A breeze rustling through the trees
- Soft river waves
- The sound of a distant waterfall
- Insects humming
- Raindrops hitting leaves
- Water flowing gently in a stream
Because it weeds out the harsh higher frequencies of white noise, many people find green noise sounds more relaxing.
Green noise benefits
Green noise has recently become popular on social media as a sleep hygiene tool that can improve sleep cycles. While little research has been done to demonstrate the effects of green noise on relaxation, it’s well known that naturalistic environments encourage relaxation and overall well-being. Listening to nature sounds has also been found to positively impact psychological well-being and cognitive performance among university students.
Some benefits of green noise sounds found in nature include the following:
Does green noise benefit everyone?
While listening to green noise and natural sounds might have calming effects on many people, the relaxation technique may not be effective for everyone. Some may see increased results from sounds they’re more familiar with or from white, brown, or pink noise.
For example, someone who grew up near the coast might benefit from the sound of ocean waves. In contrast, someone who grew up in a wooded area may find the sound of wind blowing through trees particularly relaxing. For someone who grew up in a house that always had a fan running, the benefits of white noise may be most prevalent.
Other colors of noise and how they help
Green noise is only one color on the noise spectrum and has unique benefits. To better understand its advantages, it’s helpful to know how it differs from other common colors of noise.
What does white noise do?
The main difference between green noise vs. white noise is the range of different frequencies. While green noise focuses on mid-range sound frequencies, white noise covers all audible frequencies with equal energy. This is similar to how white light is a combination of all visible light wavelengths.
Examples of white noise include the following:
- Sea waves crashing
- The sound of an air conditioner
- Noise from a high-powered fan
- Heavy rain
Lower levels of white noise have been linked to sustained attention, enhanced creativity, and reduced stress levels. Higher levels have less of a stress benefit but improve working memory. Because of these characteristics, white noise is being studied as a way to help increase performance by reducing noise interruptions at work.
What does brown noise do?
Brown noise is a low-frequency rumbling noise with more depth than white noise. This type of sound contains more bass tones and emphasizes sounds on the lower end of the frequency spectrum.
Examples of brown noise include the following:
- The rumble of thunder
- The droning sound that comes from an airplane engine
- The hum of a running washing machine
- Driving sounds
Like green noise, brown noise doesn’t have much scientific research behind it yet. However, users of brown noise report that it helps them focus and fall asleep more quickly.
What does pink noise do?
Pink noise picks up frequencies between white and brown noise and is described as having a smoother sound than green noise. It uses a consistent pitch to create a “flat” sound. Although both cover similar frequencies, green noise has more power, while pink noise leans more toward lower frequencies.
Examples of pink noise include the following:
- A water sprinkler
- Falling rain
- A steadily flowing river
Some people claim pink noise helps them relax during the day or calm down while they get ready for bed. Pink noise also shows promise as a sound therapy to treat tinnitus, which is a condition that makes your ears ring when no noise is present.
How to use green noise to improve sleep, relaxation, and focus
While the scientific benefits of green noise require investigation, it doesn’t hurt to try using the sounds of nature for stress relief. Here are some ways you can use green noise to focus better, improve concentration, and enhance health and well-being.
Choosing the right type of green noise
Just as there is individual taste regarding using music to relax from stress, there are also personal preferences when it comes to choosing green noise. Your preferences might be determined based on where you grew up, your past experiences, or what helps you drown out distractions such as ambient sounds and background noise.
For example, you might find the hum of insects to be the most relaxing sound, whereas someone else may view it as a reminder of their fear of bugs. Similarly, if you’ve had a bad experience at the beach, ocean waves might not be the most calming sound for you.
It’s a good idea to try out different sounds in various situations to see what works best for you. Try listening to each green noise type when you’re studying, working, sleeping, or looking to relax during the day. You might find specific sounds more helpful when paired with certain activities.
Streaming green noise vs. using a green noise machine
You can listen to green noise in a variety of ways, just like music. You can stream it through a music or noise app, invest in a green noise sound machine, or listen to it through a mindfulness podcast or various apps designed to help you focus.
There are plenty of videos and playlists on YouTube you can listen to for free. Here are a few examples:
You can also create your own green noise playlist if you subscribe to a digital music service like Spotify.
When to listen to green noise for best results
Because green noise is associated with relaxation, it’s best to turn it on when you’re winding down for the day, trying to overcome anxiety, or needing a quiet environment free of ambient noise to focus on work. Listening to green noise at the right time can help control your mind and prepare you for activities that require calm.
Listening to any color of noise, including green noise, can be used to help you sleep by providing a consistent sound your mind can anchor on to. This is especially true when you’re in a noisy environment or in a new place that has unfamiliar sounds. For these uses, it is recommended to find a sound that can play all night rather than a short track that will cut out.
It’s best to avoid listening to relaxing noises meant for sleep when doing something that requires your full attention, such as driving. If those sounds work as a sleep aid for you, turning them on in certain settings could be dangerous.
Add green noise to your self-care plan
Green noise is a calming mix of sounds found in nature that can help put your mind at ease. Listening to nature sounds has proven benefits, so it may help boost your mood on days when you can’t get outside due to weather or your location.
It is best to be in connection with nature when possible by working or studying outdoors or by opening your windows to hear the natural sounds of nature.
Since it still needs more research, green noise shouldn’t be the only thing you rely on to help yourself relax. Instead, try using it as part of a routine self-care plan that prioritizes all aspects of your health.
If you don’t have a self-care plan, consider creating one with the help of a coach and adding in green noise where appropriate. A professional coach can help you identify your main stressors, develop a game plan to improve your health, and support you along the way.
Work with a BetterUp Coach to perfect self-care and prioritize your health.
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