What is white noise? Exploring the benefits of white noise on your brain

White noise, often mistaken for background hum or the sound of the city when your window is open just a crack, but it’s a lot more than that - it can play an important role in our everyday focus. As people search for ways to maintain a sharp, focused brain in a world full of distractions and dwindling attention spans, white noise can be the unexpected hero. 

But what exactly is it, and what are the benefits of white noise on your brain?

Searches for “sleep music,” “rain sounds,” and “white noise” have skyrocketed on YouTube, while Spotify logs over 3 million hours of white noise listening daily. The rise points to one thing: more people are turning to sound as a tool for focus and mental clarity, and relaxation.

What does white noise do? 

White noise is a steady, consistent sound created by blending all the audible frequencies the human ear can detect — typically ranging from 20 to 20,000 hertz. [1] Think of it like the background hum at a busy cafe, where every voice, espresso machine and blender somehow merge into a single, soothing buzz. That layered effect is what gives white noise its unique ability to mask distractions and calm the brain.

So, why “white” in white noise? The term white noise comes from white light, composed of all the colors or frequencies of light combined. Similarly, white noise is a blend of all audible frequencies. [2] This blend creates a constant, soothing sound that can mask other disrupting sounds impacting our brain focus and mental health.

Research shows that certain ambient sounds help the brain function more efficiently — especially when it comes to focus and information processing. [3] Too much silence can be just as disruptive as sudden noise. White noise helps create a stable auditory environment, which not only supports concentration but may also enhance neuroplasticity by promoting the conditions the brain needs to adapt and form new connections.

While many people turn to white noise machines, more advanced options are emerging.

The Muse S: Athena Premium Bundle combines brain-sensing tech with a library of soundscapes, sleep meditations, and Digital Sleeping Pills — designed to help your brain relax, reset, and focus.

How does white noise impact focus and cognitive health?

Our brains are always active with constant neuronal activity. Every emotion, thought, and sensation we experience comes from countless neurons firing away. This activity gives rise to electrical patterns known as brainwaves. [4]

Different brainwaves indicate different levels of consciousness, like deep sleep or strong focus. For example, an alert, focused state of mind is indicated by beta waves, while relaxed wakefulness is linked to alpha waves. [5]

EEG (electroencephalography) allows us to measure these brainwave frequencies and observe how they change with different mental states — from calm and creative to highly concentrated.

Now, with newer technology like fNIRS (functional near-infrared spectroscopy), we can also measure brain oxygenation — a key indicator of cognitive workload and mental effort. EEG and fNIRS combined, like in our newest device, Muse S Athena, gives us an even deeper understanding of how focused or overloaded the brain may be.

White noise can help the brain stay focused by covering up distracting sounds that could shift its attention. It acts as a buffer, promoting a steady state of focus-driven brain activity. Because of this buffer, white noise can help you fall asleep faster and stay asleep longer.

Exploring the spectrum of noise colours

Beyond white noise, there is a palette of “colors” of noise, each with its own characteristics and potential uses. 

Red noise (or Brown noise): Characterized by higher energy at lower frequencies, it resembles the sound of a strong wind or a thunderous waterfall. Its power decreases as the frequency increases, making it soothing for some listeners. [6]

Pink noise: Pink noise is a mix of white and red noise. It has equal energy in every octave and is often found in nature, like the rustle of leaves or rain. Pink noise can enhance sleep and memory consolidation.

Blue noise:  With more energy at higher frequencies, blue noise is the counterpart to blue light, sounding hissy and sharp. Audio production teams sometimes use it to mask lower-frequency noises. [8]

Violet noise:  Similar to blue noise but with even more emphasis on the higher frequencies, violet noise is often used in electronic devices to mask tinnitus. It can also serve as a tool for sound equalization. [9] 

Gray noise: Sounds “even” across frequencies to the human ear, similar to white noise, but with a psychoacoustic correction to make it sound flat. Audio equipment testing often uses gray noise. [10]

Green noise:  Often described as the background noise of a stream of steady ocean waves. It’s a mid-frequency version of white noise and can be soothing. [11] 

Orange noise: Using all frequencies except those our ears consider in tune, orange noise sounds like the chatter in a crowded room or the bustle of a busy cafe. This noise can be stimulating and helpful to creative projects. [12]

Each of these noises can influence our perception and cognitive state. Their uses range from sleep aids and protecting against cognitive decline to improving auditory testing and sound design. 

Knowing and using the right kind of noise can help create the best environment for different purposes.

Effects of white noise on the brain

Beyond concentration, the consistent auditory white noise can offer a range of cognitive health benefits. Studies indicate that white noise can reduce stress, improve memory retention, and even aid in faster learning. [13] 

Creativity could also get a boost because a stable background noise can reduce the cognitive load from environmental sounds. This allows the brain to allocate more resources to creative thinking. 

A balanced sound environment helps our brain adapt and reorganize quickly, which is important for our cognitive abilities. 

Another emerging benefit is that it may enhance auditory discrimination — the brain’s ability to distinguish important sounds from background noise. This is especially relevant for individuals with sensory sensitivities or attention difficulties, where consistent auditory input can train the brain to better filter signal from noise over time.

One study published in Frontiers in Psychology found that white noise improved speech discrimination in children with attention difficulties, suggesting it may help support auditory processing over time.

Creating the perfect white noise environment 

While we recognize white noise for focus-enhancing properties, the journey to cognitive well-being through sound doesn’t stop there. Creating an optimal auditory environment that resonates with your mental rhythms is the goal. 

To improve cognitive performance and enhance sleep quality, consider trying the Muse S Digital Sleeping Pill (DSP). These aren’t your typical sleeping aids; they’re an innovative blend of soundscapes and storytelling, designed to respond intelligently to your brain activity for a more restful night.  

When night falls, the Muse S DSP enhances your bedtime experience. It offers a variety of soundscapes, such as the soothing tones of ‘Underwater’ and the rhythmic calm of ‘Ocean Rhythm’. For those who prefer a narrative touch, the ‘Journeys’ feature guided stories and guidance to ease you into sleep. 

And if you happen to wake up during the night, the same technology gently guides you back to sleep with its collection of relaxing sleep stories, engaging narratives, sleep meditations, soothing music, and nature biofeedback.

The Muse S brainwave monitors pair EEG technology with over 500 guided meditation sessions to create a unique soundscape. Using wearable EEG headbands that provide real-time neurofeedback and adjust noise as your brainwave patterns change means you can craft each session with purpose. Whether it’s to improve concentration, stimulate creativity, ease anxiety, or promote deep sleep.

Final takeaways

White noise is a well-known tool for cognitive enhancement, but it’s important to understand that people have different noise preferences.

Exploring different noise colors and creating an auditory environment tailored to personal cognitive goals can play a significant role in achieving improved focus and overall brain health. 

The key is to experiment with different sounds and notice how they affect your concentration, relaxation, and well-being. The main aim is to find the best background that helps you focus and improves your brain's health and performance. This can be achieved with our Muse S headbands, natural sounds, or thoughtful environmental setups. 

In a world filled with noise, finding the right sound is not just about blocking out distractions. It’s about tuning into a frequency that improves productivity, creativity, and peace of mind. 

Improve your focus by training your brain with Muse

FAQs: White Noise and Brain Health

What are the benefits of white noise?
White noise can help improve focus, reduce stress, support better sleep, enhance memory retention, and even promote faster learning. It works by masking distracting sounds and creating a steady auditory environment for the brain to operate more efficiently.

Does white noise help you focus?
Yes, white noise helps improve focus by reducing environmental distractions. It creates a consistent sound backdrop that supports sustained attention and mental clarity, especially during work, study, or meditation.

Is white noise good for studying?
For many people, yes. White noise can reduce external interruptions and help students stay mentally engaged. It may be especially useful for individuals with ADHD or sensory sensitivities by promoting a more focused and calm learning environment.

What are white noise machine benefits?
White noise machines offer a simple way to block out unwanted noise, support deeper sleep, and improve concentration. Some machines provide static loops, while advanced devices like the Muse S bundle combine white noise with brain-sensing technology and adaptive soundscapes.

How does white noise affect the brain?
White noise interacts with the brain by masking external stimuli, helping the mind stay focused or transition into sleep. It can influence brainwave patterns linked to concentration and relaxation and may even support better auditory processing over time.

What’s the difference between white noise and other noise colours?
White noise contains all audible frequencies at equal intensity, while other noise colours like pink, brown, or blue have different frequency distributions. Each type of noise can have unique effects on sleep, focus, or relaxation depending on personal preference.

 

Resources:

[1, 2] National Research Council (US) Committee on Disability Determination for Individuals with Hearing Impairments; Dobie RA, Van Hemel S, editors. Hearing Loss: Determining Eligibility for Social Security Benefits. Washington (DC): National Academies Press (US); 2004. 2, Basics of Sound, the Ear, and Hearing. Available from: https://www.ncbi.nlm.nih.gov/books/NBK207834/

[3] Jafari, M. J., Khosrowabadi, R., Khodakarim, S., & Mohammadian, F. (2019). The Effect of Noise Exposure on Cognitive Performance and Brain Activity Patterns. Open Access Macedonian Journal of Medical Sciences, 7(17), 2924-2931. https://doi.org/10.3889/oamjms.2019.742

[4, 5] 22, D. (1997, December 22). What is the function of the various brainwaves?. Scientific American. https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/

[6] Yoon, H., & Baek, H. J. (2021). External Auditory Stimulation as a Non-Pharmacological Sleep Aid. Sensors, 22(3), 1264. https://doi.org/10.3390/s22031264

[7, 8, 9] Tolliday, J. (2023, April 26). The colours of noise: What are they and what do they mean?. NoiseNews. https://www.cirrusresearch.co.uk/blog/2023/04/the-colours-of-noise/

[10] Techopedia. (2014, April 27). What is gray noise? - definition from Techopedia. Gray Noise. https://www.techopedia.com/definition/27898/gray-noise

[11] Summer , J., & Singh, A. (2023, October 30). What is green noise and how can it help you sleep?. Sleep Foundation. https://www.sleepfoundation.org/noise-and-sleep/what-is-green-noise

[12] Clark, B. (2023, August 14). 9 different types of noise - the colors of sound. Musician Wave. https://www.musicianwave.com/types-of-noise/

[13] Awada, M., Lucas, G., & Roll, S. (2022). Cognitive performance, creativity and stress levels of neurotypical young adults under different white noise levels. Scientific Reports, 12(1), 1-9. https://doi.org/10.1038/s41598-022-18862-w