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White noise spreads energy evenly across the audible spectrum, producing a bright, consistent hiss that can cover sudden environmental sounds.

Pink and brown noise reduce higher frequencies progressively, creating softer and deeper tones. Grey noise is shaped to feel more even to human hearing. Preference matters more than choosing one universally best color.

Start at a low volume and raise it only enough to make intermittent background sounds less noticeable. The goal is a stable backdrop, not a loud foreground sound.

Use the timer when you want the sound to fade from your routine after you settle. Stop listening if the volume feels uncomfortable or leaves your ears ringing.