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Sleep: don’t get enough and you feel rubbish, get too much and you feel rubbish.

But what about when you can’t even get to sleep?

You get into bed at a reasonable hour with all good intentions, only to spend the next 45 minutes scrolling Instagram reels or TikToks with one eye doing all the work as the other sits face down squashed into your duck-down pillow.

At least you’re in the right place to discover all the different colour noises that promise to help you drift off.

So do these colourful noises work? And if so, how? And which colours? So many questions…

We spoke to some experts.

Let’s start with the OG: white noise

White noise holds all sound frequencies at the same volume and often carries multiple sound waves, from low, to midrange and high.

This noise is often used to soothe babies, improve focus and aid sleep in both adults and children.

White noise can be heard in everyday life from fans, air conditioners and radio static.

So in short, it does a good job of masking outside noises by giving you consistent noise.

Dr Lindsay Browning, a psychologist, neuroscientist and sleep expert, explains that when we sleep, part of our brain is still awake and monitoring for potential problems: crying babies, fire alarms etc.

Dr Browning says these noises may help “mask those sudden outside noises” and help you to stay asleep rather than be disturbed.

It gives “a constant noise of multiple frequencies of sound helping to mask (or reduce), the disruption caused by sudden noises in the silence of the night”.

But beware – if the environment you are in is fairly quiet, these noises may not help aid better sleep, but rather “the white noise machine may cause more disruption to your sleep than any benefit it gives because it is producing sound when there would otherwise be silence”, Dr Browning adds.

Dr Hana Patel, a GP in London, says she has seen some of her patients benefit from background noise to help them sleep.

“Some people find white noise helpful as the brain has something relaxing to focus on instead of the surrounding environmental noises. White noise can not only help some people to fall asleep, it can help them to stay asleep.”

Brown noise

Drawing in a deeper and stronger tone – this frequency is similar to the sound of a storm.

It contains very low frequencies at a greater volume than the higher frequency sounds, like the low roaring sound of an aircraft, Dr Browning says.

Steve Adams, a sleep expert at Mattress Online, told Sky News: “Brown noise can trigger relaxation through low frequencies and is said to produce a sound that many people find soothing.”

He said it can aid those who struggle to fall asleep, but also improve the way people sleep.

“The low humming sound can help to block out external noise and even soothe tinnitus symptoms by masking the telltale ringing sound associated with the condition,” he says.

Green noise – the new sound on the block

This sound has now taken over TikTok, with the hashtag #GreenNoise.

Dr Browning told Sky News this sound is more like a natural background tone at around 500 Hz.

She adds: “This is similar to brown or pink noise, but is generally more pleasant and relaxing to listen to.”

Though it’s not a well-used term (well, it wasn’t before TikTok at least), Dr Browning says green noise “is a recording of an actual sound in nature – such as a gentle waterfall or rain”.

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The link between sleep and diseases

Pink noise? This is all getting a bit Reservoir Dogs

This type of sound contains all the frequencies of white noise, but with a “less pleasant” and higher frequency of sounds at a quieter volume, like the gentle sound of rain, for example.

Ok I’m still awake – white, brown, green or pink?

To sum up, all of these sounds help drown out background noise, they have different frequencies, and when it comes to choosing which one is best, well, it’s up to you. Try them all and see which one helps you the most.

Why do people take their sleep so seriously?

There are obvious reasons – sleep is great and we all would love an extra hour in bed every time our alarms go off.

But actually, bad sleep can have serious consequences when it comes to your mental and physical health.

Last year, data from the NHS revealed around 64% of young people aged 17-23 struggled to sleep. This figure was much higher for young women by 76% compared to young men at 53%.

According to the Sleep Foundation, young adults between the ages of 17-25 and adults between 26-64 need around seven to eight hours of sleep per night.

“It is a continuum, though,” says Dr Browning, stating that “some people will need less sleep than others, depending on your age, activity levels and genetics”.

“Science suggests that if you regularly get the recommended amount of sleep, you are at a lower risk of developing certain physical and mental health problems, including depression, anxiety, heart, disease, stroke, dementia, diabetes, and certain types of cancer.”

Dr Patel adds: “There is a link between sleep and mental health, and something I see many patients about. People living with a mental health problem may also affect how well they sleep, and poor sleep can have a negative impact on our mental health.”

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Urgent letter to home secretary over violence against women and girls strategy – as it omits child abuse

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Urgent letter to home secretary over violence against women and girls strategy - as it omits child abuse

Ten child protection organisations have written an urgent letter to the home secretary expressing concern about the omission of child sexual abuse from the government’s violence against women and girls strategy, following a Sky News report. 

Groups including the NSPCC, Barnardo’s and The Children’s Society wrote to Yvette Cooper to say that violence against women and girls (VAWG) and child sexual abuse are “inherently and deeply connected”, suggesting any “serious strategy” to address VAWG needs to focus on child sexual abuse and exploitation.

The letter comes after Sky News revealed an internal Home Office document, titled Our draft definition of VAWG, which said that child sexual abuse and exploitation is not “explicitly within the scope” of their strategy, due to be published in September.

Poppy Eyre when she was four years old
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Poppy Eyre when she was four years old

Responding to Sky News’ original report, Poppy Eyre, who was sexually abused and raped by her grandfather when she was four, said: “VAWG is – violence against women and girls. If you take child sexual abuse out of it, where are the girls?”

The Centre of Expertise on Child Sexual Abuse, which is funded by the Home Office and a signatory to the letter, estimates 500,000 children in England and Wales are sexually abused every year.

The NSPCC “welcome” the government’s pledge to halve VAWG in a decade, but is “worried that if they are going to fulfil this commitment, the strategy absolutely has to include clear deliverable objectives to combat child sexual abuse and exploitation too”, the head of policy, Anna Edmundson, told Sky News.

Poppy is a survivor of child sexual abuse
Image:
Poppy is a survivor of child sexual abuse

She warned the government “will miss a golden opportunity” and the needs of thousands of girls will be “overlooked” if child sexual abuse and exploitation is not “at the heart of its flagship strategy”.

The government insists the VAWG programme will include action to tackle child sexual abuse, but says it also wants to create a distinctive plan to “ensure those crimes get the specialist response they demand”.

“My message to the government is that if you’re going to make child sexual abuse a separate thing, we need it now,” Poppy told Sky News.

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Rape Crisis, which is one of the largest organisations providing support to women in England and Wales, shares these concerns.

It wants plans to tackle child sexual abuse to be part of the strategy, and not to sit outside it.

“If a violence against women and girls strategy doesn’t include sexual violence towards girls, then it runs the risk of being a strategy for addressing some violence towards some females, but not all,” chief executive Ciara Bergman said.

A Home Office spokesperson said the government is “working tirelessly to tackle the appalling crimes of violence against women and girls and child sexual exploitation and abuse, as part of our Safer Streets mission”.

“We are already investing in new programmes and introducing landmark laws to overhaul the policing and criminal justice response to these crimes, as well as acting on the recommendations of Baroness Casey’s review into group-based Child Sexual Exploitation, and the Independent Inquiry into Child Sexual Abuse,” they added.

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Man and boy arrested on suspicion of arson after restaurant fire leaves two in critical condition

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Man and boy arrested on suspicion of arson after restaurant fire leaves two in critical condition

A 54-year-old man and a 15-year-old boy have been arrested on suspicion of arson with intent to endanger life after a restaurant fire in east London on Friday.

Three people were taken to hospital in a life-threatening condition after the fire at the Indian Aroma in Ilford.

Two remained in a critical condition on Sunday morning, according to the Metropolitan Police.

The restaurant suffered extensive damage in the blaze.

Two further victims are thought to have left the scene before officers arrived, Scotland Yard said.

Woodford Avenue from above. Pic: UK News and Pictures
Image:
Woodford Avenue from above. Pic: UK News and Pictures

Police are still trying to identify them.

CCTV footage seen by the PA news agency appears to show a group of people wearing face coverings walk into the restaurant and pour liquid on the floor.

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Seconds later, the inside of the restaurant is engulfed in flames.

“While we have made two arrests, our investigation continues at pace so we can piece together what happened on Friday evening,” said the Met Police’s DCI Mark Rogers.

“I know the community [is] concerned and shocked by this incident.

The moment the fire broke out.
Image:
The moment the fire broke out.

“I would urge anyone with any information or concerns to come forward and speak to police.”

Hospital porter Edward Thawe went to help after hearing screams from his nearby home.

He described the scene as “horrible” and “more than scary and the sort of thing that you don’t want to look at twice.”

He said: “I heard screaming and people saying they had called the police.”

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The 43-year-old said he saw a woman and a severely burned man who may have been customers.

Another witness, who did not want to be named, said he saw three “severely burned” people being doused by the emergency services and given oxygen.

“I can only imagine the pain they were going through,” he said.

On Saturday, the London Ambulance Service told Sky News: “We sent resources to the scene, including ambulance crews, an advanced paramedic, an incident response officer and paramedics from our hazardous area response team.

“We treated five people for burns and smoke inhalation. We took two patients to a major trauma centre and three others to local hospitals.”

The police investigation is continuing.

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Fast-track asylum appeals process to be introduced – as average time for decisions is more than one year

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Fast-track asylum appeals process to be introduced - as average time for decisions is more than one year

A new fast-track asylum appeals process will be introduced to speed up the process of deporting people without a right to remain in the UK, the home secretary has said.

As it currently takes, on average, more than a year to reach a decision on asylum appeals, the government plans to set up a new independent panel focused on asylum appeals to help reduce the backlog.

Home Secretary Yvette Cooper said “completely unacceptable” delays in the appeals process left failed asylum seekers in the system for years.

There are about 51,000 asylum appeals waiting to be heard.

The new independent body will use professionally-trained adjudicators, rather than relying on judges.

Ministers are introducing a new 24-week deadline for the first-tier tribunal to determine asylum appeals by those receiving accommodation support and appeals by foreign offenders.

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Police clash with protesters in Bristol

But they believe the current tribunal system, which covers a wide range of different cases, is still failing to ensure failed asylum seekers can be returned as swiftly as possible, nor can it accommodate a fast-track system for safe countries.

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It comes amid protests about the use of hotel accommodation for migrants.

The home secretary said the overhaul would result in a system which is “swift, fair and independent, with high standards in place”.

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She said: “We inherited an asylum system in complete chaos with a soaring backlog of asylum cases and a broken appeals system with thousands of people in the system for years on end.

“That is why we are taking practical steps to fix the foundations and restore control and order to the system.

“We are determined to substantially reduce the number of people in the asylum system as part of our plan to end asylum hotels.

“Already since the election, we have reduced the backlog of people waiting for initial decisions by 24% and increased failed asylum returns by 30%.

“But we cannot carry on with these completely unacceptable delays in appeals as a result of the system we have inherited which mean that failed asylum seekers stay in the system for years on end at huge cost to the taxpayer.”

Official figures released earlier this month showed a total of 111,084 people applied for asylum in the UK in the year to June 2025, the highest number for any 12-month period since current records began in 2001.

‘Waving immigrants through even faster will not fix the problem’

Chris Philp, the shadow home secretary, said: “I think this goes nowhere near far enough.

“The underlying rights, which allows most illegal immigrants to stay here, are not changing. Simply waving illegal immigrants through even faster to full housing and welfare rights will not fix the problem.”

Chris Philp
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Chris Philp

He added: “Immigration judges will still apply ever expanding common-sense defying definitions of ECHR rights to allow foreign criminals and illegal immigrants to stay here.”

But the Liberal Democrats have been more positive in their response, with shadow attorney general, Ben Maguire, saying: “A faster application process would mean that those with no right to be here are sent back swiftly and those who do have a valid claim can get a job, integrate and contribute to the community.”

Asked for his thoughts on the policy, immigration lawyer Harjap Singh Bhangal told Sky News that it “definitely sounds like some sort of solution”.

He pointed that the backlog of asylum seekers waiting for a decision is “huge”, around 51,000 people – and that during this time, they are not allowed to work.

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A new fast-track asylum appeals process will be introduced to speed up the process of deporting people without a right to remain in the UK.

He said: “The equivalent would be saying that imagine if A-level students this year sat the exams and were told ‘well, hold on, you’re not going to get your results for two years’ time. But in the meantime, you can’t go to university.’

“You’d have mayhem, and it’d be pandemonium in the street. You’d have broken people idle with nothing to do. Essentially, this is what’s happening to asylum seekers.”

He added that one of the reasons it takes so long for cases to be heard is because asylum seekers have to represent themselves in court, which can mean upwards of half a day is spent translating and explaining everything to them.

Mr Bhangal also said the immigration system is “broken”, because “they take ages to make a decision which could be made in one week”.

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