One study found it cut 19 minutes of precious REM sleep.
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| |
|
|
I didn’t know it before writing this newsletter, but leaving my bedroom window open to let in the ambient sounds of the sea and wind is one way to get exposure to pink noise, a steady rain-like hush that covers every pitch we can hear, weighted toward the low notes.
Pink noise is often marketed as a sleep aid. But a new study calls that claim into question. I take a closer look at the findings below. |
|
|
|
|
|
|
|
|
Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline |
 |
|
Written by Tim Snaith
October 7, 2026 • 2 min read |
|
| |
|
|
|
|
| |
 |
|
|
|
Falling asleep to a rain app or a bedside noise machine to drown out traffic or a snoring partner sounds harmless enough. But a recent study found that listening to pink noise during sleep costs volunteers an average of almost 19 minutes of dream sleep, the stage doctors call REM. Mixed with the jet noise, it also reduced the time spent in the deepest sleep state and kept them awake about 15 minutes longer.
The study included a small group of healthy adults who spent a week sleeping in a lab, with a soundtrack that changed night to night between: |
|
|
| |
• |
pink noise at about the volume of steady rain |
|
|
|
| |
• |
jet noise with earplugs in |
|
This study was too small to draw concrete conclusions about pink noise and sleep. But dream sleep – thought to be when the brain works through the day’s events and feelings – is worth guarding. One psychiatrist likens it to a kind of overnight therapy session.
A UK study that followed about 96,000 people found that those who got more dream sleep were less likely to develop a long list of illnesses, including heart failure and dementia.
Don’t dismiss pink noise altogether, though. At MIT, another research team found a potential alternative use for sound of the pink variety. The brain continuously rinses itself with a clear fluid that carries away waste. Deep sleep accelerates this process. Playing blips of pink noise for a fraction of a second, timed to moments of deepest sleep, increased the intensity of the rinsing waves. And none of the 14 participants woke up.
The researchers hope that using pink noise like this might one day help preserve memory or slow the progression of Alzheimer’s disease. For now, it requires lab equipment that reads your brain waves as you sleep, so a simple rain app can’t pull off the same trick.
Both of these investigations into the effects of pink noise were small, and the UPenn volunteers were all under 42, so nobody knows how this will play out for older sleepers.
Enjoying quality sleep doesn’t require any apps or exotic noise sources. Our updated guide to sleeping better includes advice like: |
| |
• |
sleeping in a dark room with minimal outside noise |
|
| |
• |
aiming for a temperature of around 18°C (65°F) with good ventilation |
|
| |
• |
opening a window for cool air |
|
| |
• |
getting a dose of morning daylight |
|
| |
• |
sticking to a regular bedtime |
|
|
|
| 💌Over to you: Have you ever used a noise generator or app for better sleep? Or do you prefer to let it happen naturally? Email wellnesswire@healthline.com to chime in. |
| |
|
|
| |
| |
| |
| Until next time, |
 |
Take care of yourself, and we’ll see
you again soon! |
| |
|
 |
| |
 |
| This edition was powered by |
| a beautiful sunset. |
| |
|
|
|
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
|
| |
|
|
 |
|
|
View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Update Preferences or Unsubscribe
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2026 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 |
|
|
|
If you believe this has been sent to you in error, please safely unsubscribe. |
