Tonight’s routine
- Lower stimulation 30-45 minutes before bed (lights, screens, caffeine).
- Start a low-volume brown noise loop and keep it stable.
- Use slow breathing for 2-3 minutes when your mind feels active.
- If you wake at night, keep lights low and restart the same loop pattern.
- Keep the same routine for 7 nights to evaluate consistency.
Fast selection guide
- Brown: deeper, calming baseline.
- Pink: softer balanced profile.
- White: stronger masking, can feel brighter.
How to test properly
- Test one type for 3 nights.
- Keep volume and bedtime consistent.
- Score sleep continuity each morning.
Which noise type fits you?
Brown: deeper and calming — ideal for most sleepers.
Frequently asked questions
Should I optimize for deep sleep?
First optimize for falling back asleep and fewer disruptions.
Can I combine sounds?
Keep it simple initially; complexity hurts consistency.
When to switch type?
Switch only after a fair multi-night trial.