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White vs pink vs brown noise for tinnitus
Short answer: no colour of noise has been shown to be best for tinnitus in general. White is brightest, pink is balanced, brown is deepest. The right one is the one that blends with your tinnitus at the lowest level and that you can forget about. Here is how to choose.
Last reviewed 22 August 2026 · Sources listed below · Not medical advice
What the colours mean
| Noise | Spectrum | Sounds like | Often suits |
|---|---|---|---|
| White | Equal energy per frequency | Bright hiss, radio static | High-pitched ringing; people who like a clean sound |
| Pink | −3 dB per octave | Steady rain, balanced | Mid-range ringing; a good first try |
| Brown | −6 dB per octave | Distant surf, low rumble | Low humming; sleep; anyone who finds white noise harsh |
What studies found
Comparisons of masking sounds have not produced a consistent winner; reviews note that the evidence for sound therapy overall is limited and that patient preference is central. One eight-week trial found broadband noise more effective than nature sounds on symptom scores — but it did not separate white from pink from brown. Claims that a particular colour "treats" tinnitus are not supported.
A practical way to choose
- Play each colour at the same low level for a minute.
- Notice which one lets you stop listening to it soonest.
- If white feels sharp, go pink; if pink still feels bright, go brown; if brown does not reach a high ring, layer a little pink over brown in the mixer.
Don’t forget nature sounds
Rain is pink-ish noise with texture; ocean is brown-ish noise with slow swells. Many people find those easier to live with than pure noise. See nature sounds vs noise.
Sources
Important: Find My Quiet Sound is designed for sound masking, relaxation and tinnitus management support. It does not diagnose, treat or cure tinnitus and is not a substitute for professional medical care. If your tinnitus is new, in one ear only, pulsing with your heartbeat, or comes with hearing loss or dizziness, see a doctor or audiologist.
Written from the sources above by the Find My Quiet Sound project; no clinician has reviewed this page. See Research & Sources and the medical disclaimer.