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Underwater sounds for sleep: what's in the scene and how to use it
Updated October 3, 2026 · Sources: Messineo 2017 · Papalambros 2017 · Riedy 2021 · Wikipedia (CC BY-SA)
Short answer
6 sounds
Night ocean · Underwater echo · Diver · Whale · Dolphin · Waves and birds — each with its own volume, closest in character to brown noise. Unlockable scene.
General information from population studies (NIH, CDC, NSF, AASM). It is not medical advice and does not replace a clinician who knows you.
White 0 · pink −3 · brown −6 dB per octave — definitions adapted from Wikipedia "Colors of noise", CC BY-SA 4.0 · as of October 3, 2026
What is in the Underwater scene
| Sound | Character |
|---|---|
| Night ocean | broadband, pink-to-brown |
| Underwater echo | broadband, pink-to-brown |
| Diver | ambient bed |
| Whale | ambient bed |
| Dolphin | ambient bed |
| Waves and birds | broadband, pink-to-brown |
Of the six, 3 are steady beds and 4 are textures or events. The scene is an in-app unlock, and like every scene it runs offline with the timer.
What the research shows about sound and sleep
The Underwater scene is built from six recordings you can mix at your own levels. In character it sits closest to brown noise — energy falls fast with frequency; a low rumble (distant surf, a waterfall, an aircraft cabin). The research on sound and sleep is modest: one small lab study found broadband sound helped people fall asleep about 38% faster, while a 2021 systematic review rated the overall evidence as low quality. Use sound to cover unpredictable noise and to give an anxious mind something steady to rest on, not as a cure.
How to use it tonight
Start with night ocean alone at a low level, add one textural layer, and leave the intermittent sounds (waves and birds) off or very quiet at night. Set the timer to 30 or 45 minutes so the sound stops after you are asleep.
Sources
- Colors of noise — Wikipedia (CC BY-SA 4.0)
- Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Sleep Onset Insomnia — Frontiers in Neurology 8:718, 2017 (Messineo L. et al.)
- Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults — Frontiers in Human Neuroscience 11:109, 2017 (Papalambros N.A. et al.)
- Noise as a sleep aid: A systematic review — Sleep Medicine Reviews 55:101385, 2021 (Riedy S.M. et al.)
General information from population studies (NIH, CDC, NSF, AASM). It is not medical advice and does not replace a clinician who knows you.