The best sounds for migraine relief
Light hurts. Sound hurts. Movement hurts. During a migraine, the sensory system is hypersensitive — and silence often makes it worse because every small sound becomes amplified.
How sound helps
How Sound Masking Works: Your brain is wired to monitor for unexpected sounds - it's an ancient survival mechanism. When a dog barks, a door slams, or a neighbour's TV bleeds through the wall, your auditory system flags it as a potential threat, triggering a micro-stress response. Continuous ambient sound (rain, pink noise, brown noise) creates a consistent "floor" that makes these interruptions less detectable. The disruptive sound doesn't disappear - it becomes lost in the background, like a whisper at a party.
Source: General acoustic masking principles
Setup guide
Phone on nightstand, speaker facing AWAY from you (reflecting off wall for softer, diffused sound). Volume: barely detectable.
Recommended sounds
pink noise
Barely perceptible. Just enough to prevent the silence that amplifies every micro-sound. Least likely to aggravate sound sensitivity.
Recommended: 20-30 dBrain sounds
If pink noise feels too synthetic, very light rain provides similar ultra-low masking with a more organic quality.
Recommended: 20-30 dBTry it now
Listen on Softly
Pro tip
The goal during a migraine isn't relaxation or focus — it's minimising sensory assault. If gentle sound helps, use it at the lowest possible volume. If it doesn't, don't force it.
Frequently Asked Questions
Why does silence sometimes make migraine worse?
During a migraine, sensory processing is amplified (central sensitisation). In silence, every micro-sound gets processed at maximum intensity. Ultra-low pink noise (20-30 dB) provides a "floor" that reduces the relative impact.
How does sound help with migraine?
How Sound Masking Works: Your brain is wired to monitor for unexpected sounds - it's an ancient survival mechanism. When a dog barks, a door slams, or a neighbour's TV bleeds through the wall, your auditory system flags it as a potential threat, triggering a micro-stress response. Continuous ambient sound (rain, pink noise, brown noise) creates a consistent "floor" that makes these interruptions less detectable. The disruptive sound doesn't disappear - it becomes lost in the background, like a whisper at a party.
What volume should I use for migraine?
For migraine, set your volume to 20-30 dB. This range is based on acoustic research — loud enough to mask distracting noise, quiet enough to avoid auditory fatigue during extended listening.