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The Healf Source
What Is Green Noise: Is This How We Can Sleep In Nature?
Written by: Pippa Thackeray
Written on: February 18, 2025
Green noise is gaining traction as a softer version among the other sleep sounds out there. It mimics gentle lulls of oceanic scenes, distant rainfall and sweetly rustling leaves. In short, and in case you haven’t already guessed it yet, the idea is that green noise aims to emulate the peaceful resonation of nature.
Defining green noise
Green noise might find its place somewhere between white and pink noise on the sound spectrum. This is because it places emphasis on mid-range frequencies. To the naked ear, one might be able to tell apart quite easily the traits of white noise being more of an evenly distributed soundscape, and green noise being a softer and nuanced version reminiscent of the ebbs and flows of nature itself.
For fans of green noise, it could be described as the ‘Goldilocks Zone’ for background noise, one that is not too harsh, neither too deep for allowing total relaxation and just the right amount of invigoration to allow the mind to creatively explore.
Green noise to open the mind
While there isn't a definitive, large-scale study directly proving green noise enhances creativity, research suggests that exposure to nature sounds, which often resemble green noise, can bring to the fore creative thinking and divergent thinking. This finding potentially links green noise to improved creativity due to its calming and restorative effects on the mind.
This effect also makes it an appealing choice for sleep support. White noise, though effective, can feel grating over time. Green noise, on the other hand, is less invasive and more organic. Some describe it as the sound of steady rainfall, a flowing river, or wind weaving through trees.
A recent study found that listening to nature-based soundscapes eased stress, slowed breathing, and steadied the heart. Those immersed in the sounds of water, wind, and birds felt calmer, more creative, and less anxious, with a stronger sense of connection to the world around them. Scientists link this to the biophilia hypothesis — the idea that we’re wired to respond to nature. And it wasn’t just a feeling; their bodies physically shifted into a more restful state. So, for those without easy access to nature, green noise might be the next best thing.
That said, green noise is no magic potion for sleeplessness, but for those struggling to switch off, it could be the gentle nudge the mind needs to finally settle.
Green noise vs white noise
White noise, a familiar uniform wall of sound, effectively masking environmental disturbances — be it your neighbours, traffic, or a partner’s snoring. But its effectiveness can come with a problem attached. Indeed some find it harsh, even achingly artificial, and prolonged exposure can sometimes lead to listener fatigue.
There is no actual white “noise" in space because sound cannot travel through the vacuum of space, meaning there is no audible noise to be considered. However, there is a phenomenon called "cosmic noise" which is a form of electromagnetic radiation that can be detected by radio receivers and is sometimes described as having characteristics similar to white noise when converted to the audible form.
Green noise, by contrast, tends to be more soothing. And it still provides a background buffer against disruptive sounds, but instead of a constant static hum, it delivers a more rhythmic and fluid sensation for the ears. Put simply, the difference can be likened to falling asleep next to a gently rolling tide versus a detuned radio.
Soundscape use for ADHD
For those with ADHD, green noise might also offer additional benefits. People with ADHD often wrestle with a restless mind. Too much noise is overwhelming, but silence can be just as distracting. The state-regulation theory suggests this comes down to trouble balancing arousal levels, making background sound an appealing tool for focus.
Research also points to distinct differences in arousal patterns in ADHD brains, which could explain why some find steady, low-frequency sounds helpful. Of course, there’s no one-size-fits-all answer, but playing with different soundscapes, green noise included amongst them, might be the easiest way to find what works.
How to use green noise for better sleep
If placed thoughtfully into your nightly routine, green noise may have some unexpected benefits for your health overall.
Start before bedtime: Play green noise 30 minutes before sleep to help signal to your brain that it’s time to wind down.
The right volume: Keep it low (louder is not better). The goal is to create a gentle background presence rather than an overwhelming soundscape.
Dedicated sleep devices: Some devices like QuietOn generate naturalistic sound rather than an artificial loop, avoiding the repetitiveness of an app track.
Try headphones or earplugs: If you share a room or live in a noisy environment, other options like Ozlo Sleepbuds can help block disturbances while allowing sleep noise to do its work.
It's personal: Not all green noise tracks are created equal. For example, some find that recordings of rainfall or moving water provide the most calming effect.
Is this the future of sound therapy?
The growing interest in sound frequencies to regulate the nervous system also indicates that this is just the tip of the iceberg in terms of what we know about sound vibration and human health.
So, does green noise work? If you’re a chronically light sleeper, the science suggests it helps. But if you’re looking for a simple way to create a calming nighttime routine, it’s certainly worth a try in conjunction with other efforts. As part of a broader sleep hygiene ritual — cooler room temperature, limited screen time, and a consistent bedtime, it can make a world of difference.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
References
1. https://www.sleepfoundation.org/noise-and-sleep/what-is-green-noise
2. https://www.sciencedirect.com/science/article/abs/pii/S1618866715000138
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7986458/
4. https://onlinelibrary.wiley.com/doi/10.1111/psyp.14760
5. https://pubmed.ncbi.nlm.nih.gov/17793276/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10827919
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8157227/
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Pippa is a content writer and qualified Nutritional Therapist (DipNT) creating research-based content with a passion for many areas of wellbeing, including hormonal health, mental health and digestive health.
As a contributor to The Healf Source, she regularly attends seminars and programmes on a plethora of contemporary health issues and modern research insights with a drive to never stop learning. In addition, interviewing experts and specialists across The Four Pillars: EAT, MOVE, MIND, SLEEP.
In her spare time, she is an avid swimmer, mindfulness and yoga lover, occasionally bringing a raw, honest approach to the topics she faces. You may also discover some personal accounts of eye-opening wellbeing experiences amidst the reality of a disorientating, and often conflicting, modern wellbeing space.
