Brown Noise: The Sound That Can Transform Your Focus, Sleep, and Calm

Empaths in Business
Written By Colleen Wolak

I love the idea of working on my laptop from a cute coffee shop, but unfortunately, a 5-minute task somehow takes me 20. Every clink of a spoon, burst of laughter, and hiss of the espresso machine pulls me out of focus and straight into everyone else’s business.

I only recently discovered brown noise, and I’m honestly furious by the late reveal. It’s the closest thing to an off-switch for distraction I’ve ever experienced.

What Is Brown Noise?

Brown noise is often described as white noise’s deeper, calmer cousin. While white noise spreads sound energy evenly across all frequencies, brown noise concentrates it in the lower frequencies. This makes it sound warmer, softer, and less “hissy,” similar to ocean waves or distant thunder. Those low frequencies mask sudden noises better, so your brain stops scanning the room for every sound. It’s got more of a steady, grounding tone, without the sharp edges that can come with white noise.

I actually stumbled on it by accident, crashing at my friend Nicole’s house for a 3-day festival. I was trying to go to bed before everyone else, but the laughter from the kitchen kept me wide awake. A desperate YouTube search for “sleep music” led me to brown noise, and my life hasn’t been the same since.

Brown Noise vs White Noise: Key Differences

If you’ve ever searched for “noise to help me focus” or “sounds for sleep,” you’ve probably come across white noise. It’s the go-to for blocking out distractions (but it’s not the only option!)

Here’s how white and brown noise compare:

White Noise:

  • Equal intensity at all frequencies

  • Higher-pitched “static” or “hiss” sound

  • Can mask some sounds, but high frequencies can still feel sharp or distracting

Brown Noise:

  • Emphasizes lower frequencies, reducing high-pitched hiss

  • Feels fuller, deeper, and more relaxing

  • Better at masking sudden background noises like voices, footsteps, or clanging dishes

The lower tones of brown noise are less stimulating to the nervous system, which makes it especially helpful for empaths, highly sensitive people, and anyone prone to sensory overload.

Why Empaths and Highly Sensitive People Are So Easily Distracted

If you’re an empath or highly sensitive person, distraction isn’t just about the sound itself… it’s about the energy that comes with it. Your nervous system is constantly scanning the environment, picking up on tiny shifts most people miss. A laugh from across the room or a slam of the kitchen cabinet? You not only hear it, you feel it. 

This heightened awareness is what makes you so compassionate and intuitive, but it also means your mental bandwidth gets eaten up by things other people can tune out. Sudden noises, overlapping conversations, even subtle background hums can push your brain into overdrive, leaving you exhausted, unfocused, and overstimulated.

Brown noise works because it creates a steady, predictable sound environment. It doesn’t just mask the noise, it smooths out the unpredictable spikes that send your nervous system into alert mode. 

Benefits of Brown Noise

  • Improved Focus and Productivity

It creates a consistent soundscape that blocks out distracting noises, helping you stay in the zone, whether you’re working from home, a coffee shop, or a busy office.

  • Better Sleep Quality

It masks environmental noises like traffic, neighbors, or household chatter, so you can fall asleep faster and stay asleep longer.

  • Reduced Anxiety and Overstimulation

The deeper tones of brown noise are less jarring than higher-pitched noise, which can help calm your nervous system.

  • Support for ADHD and Sensory Sensitivities

Many people with ADHD find brown noise helps reduce “auditory clutter,” making it easier to sustain attention.

How to Start Using Brown Noise

You can try brown noise for free with platforms like YouTube or Spotify - just search “brown noise” and play a track in the background while you work, read, or sleep. Note: You’ll want to be using a paid version of the app so you don’t get jolted by ads in the middle of your sleep or study block. 

If you’d rather have a physical device, below are some popular brown noise machines on Amazon. Note: Apparently, dedicated brown noise machines aren’t a thing, so you’ll want to look for a white noise machine with brown noise options.

Final Thoughts

Brown noise has quickly become my best life hack for focus, sleep, and overall calm. If you’re easily distracted, overstimulated, or just looking for a way to quiet the world around you, brown noise will change your life!

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Colleen Wolak
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