Uploaded June 2026 | Updated September 2026, 2 weeks ago
Get my wind-down tips to your inbox: nessyhill.myflodesk.com/winddown
The Sleep Habits Guide: nessyhill.myflodesk.com/guide
Or sign up to my email list (for freebies and offers): nessyhill.myflodesk.com/youtube
What does white noise, pink noise, green noise, brown noise... actually do to your sleep? What does the research say on whether it helps or harms our shut eye? Let's find out.
CHAPTERS
0:00 Headlines say noise machines are ruining your sleep
0:44 Get my free wind-down tips
0:53 What is pink noise?
1:42 The evidence on coloured noise and sleep
4:14 The four problems
7:30 The new study
9:55 The results
11:42 A very important detail
12:46 What have we found?
13:32 My thoughts
15:53 The Sleep Habits Guide
📚 RESEARCH CITED
1. Riedy, S. M., Smith, G. M., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: A systematic review. Sleep Medicine Reviews, 55, Article 101385. doi.org/10.1016/j.smrv.2020.101385
2. Capezuti, E., Pain, K., Alamag, E., Chen, X., Philibert, V., & Krieger, A. C. (2022). Systematic review: auditory stimulation and sleep. Journal of Clinical Sleep Medicine, 18(6), 1697–1709. doi.org/10.5664/jcsm.9860
3. Basner, M., Smith, M. G., Cordoza, M., Kayser, M. S., Carlin, M., Ecker, A. J., Gilad, Y., Park-Chavar, S., Rennie, K., Schneller, V., Walsh, S., Shou, H., Cao, Q., Younes, M., Aeschbach, D., & Jones, C. W. (2026). Efficacy of pink noise and earplugs for mitigating the effects of intermittent environmental noise exposure on sleep. Sleep, Advance online publication. doi.org/10.1093/sleep/zsag001
ABOUT
BrainCraft is hosted by Dr Vanessa Hill, a sleep scientist whose research focuses on sleep habits and bedtime procrastination. All my videos have some kind of sleep or health science for tired humans, and are grounded in peer-reviewed research.
📬 Newsletter: nessyhill.myflodesk.com/youtube
📝 Substack: nessyhill.substack.com
📸 Instagram: instagram.com/nessyhill
🌐 Website (resources): nessyhill.com
#WhiteNoise #PinkNoise #NoiseMachine #SleepScience #RevengeBedtimeProcrastination #SleepHabits #Sleep #Health #Research
Get my wind-down tips to your inbox: nessyhill.myflodesk.com/winddown
The Sleep Habits Guide: nessyhill.myflodesk.com/guide
Or sign up to my email list (for freebies and offers): nessyhill.myflodesk.com/youtube
What does white noise, pink noise, green noise, brown noise... actually do to your sleep? What does the research say on whether it helps or harms our shut eye? Let's find out.
CHAPTERS
0:00 Headlines say noise machines are ruining your sleep
0:44 Get my free wind-down tips
0:53 What is pink noise?
1:42 The evidence on coloured noise and sleep
4:14 The four problems
7:30 The new study
9:55 The results
11:42 A very important detail
12:46 What have we found?
13:32 My thoughts
15:53 The Sleep Habits Guide
📚 RESEARCH CITED
1. Riedy, S. M., Smith, G. M., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: A systematic review. Sleep Medicine Reviews, 55, Article 101385. doi.org/10.1016/j.smrv.2020.101385
2. Capezuti, E., Pain, K., Alamag, E., Chen, X., Philibert, V., & Krieger, A. C. (2022). Systematic review: auditory stimulation and sleep. Journal of Clinical Sleep Medicine, 18(6), 1697–1709. doi.org/10.5664/jcsm.9860
3. Basner, M., Smith, M. G., Cordoza, M., Kayser, M. S., Carlin, M., Ecker, A. J., Gilad, Y., Park-Chavar, S., Rennie, K., Schneller, V., Walsh, S., Shou, H., Cao, Q., Younes, M., Aeschbach, D., & Jones, C. W. (2026). Efficacy of pink noise and earplugs for mitigating the effects of intermittent environmental noise exposure on sleep. Sleep, Advance online publication. doi.org/10.1093/sleep/zsag001
ABOUT
BrainCraft is hosted by Dr Vanessa Hill, a sleep scientist whose research focuses on sleep habits and bedtime procrastination. All my videos have some kind of sleep or health science for tired humans, and are grounded in peer-reviewed research.
📬 Newsletter: nessyhill.myflodesk.com/youtube
📝 Substack: nessyhill.substack.com
📸 Instagram: instagram.com/nessyhill
🌐 Website (resources): nessyhill.com
#WhiteNoise #PinkNoise #NoiseMachine #SleepScience #RevengeBedtimeProcrastination #SleepHabits #Sleep #Health #Research
