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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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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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Three die and a fourth in serious condition in hospital after helicopter crash on Isle of Wight

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Three die and a fourth in serious condition in hospital after helicopter crash on Isle of Wight

Three people have died following a helicopter crash during a flying lesson on the Isle of Wight.

A fourth person is in hospital in a serious condition following the incident, according to Hampshire Police.

Officers were called to the scene of a “helicopter that had come down” off Shanklin Road near Ventnor at 9.24am on Monday, the force said.

A spokesman for the aircraft’s owner Northumbria Helicopters said G-OCLV – which is listed as a Robinson R44 II helicopter – was involved in the accident during a flying lesson.

Fire and rescue vehicles at the scene near Ventnor. Pic: Stu Southwell
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Fire and rescue vehicles at the scene near Ventnor. Pic: Stu Southwell

Aerial view of the crash site
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Aerial view of the crash site

Helicopter ‘spiralled out of sight’ – live updates

Four people, including the pilot, were on board the aircraft, which departed nearby Sandown Airport at 9am, the company also said in a statement.

A critical care team, including a doctor and specialist paramedic, was also sent to the crash site, Hants and Isle of Wight Air Ambulance added, alongside fire engines and other emergency vehicles.

The Air Accidents Investigation Branch confirmed it was alerted to the incident and is sending a team to investigate. A major incident was declared but has since been stood down.

A spokesperson for Hampshire and Isle of Wight Air Ambulance said in a statement: “We have treated and airlifted one patient to the Major Trauma Centre, University Hospital Southampton. Our thoughts are with them, and everyone involved in today’s incident.”

Darren Toogood, editor and publisher at the Island Echo, told Sky News presenter Kamali Melbourne the helicopter crashed on a “significantly busy, high-speed road” between the village of Godshill and the seaside town of Shanklin.

“It was on one of the first flights of the day,” he said.

“It’s a bank holiday weekend in August on the Isle of Wight. It’s an incredibly busy area. Lots of tourists down at the moment. It appears no vehicles were involved, which is incredible, given how busy this road would have been this morning.”

A witness, Leigh Goldsmith, told the Isle of Wight County Press she saw the helicopter “spiralling” before crashing into a hedge as she drove along the road.

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Police have closed Shanklin Road, blocking it off with several emergency vehicles, and are warning people to avoid the area.

Northumbria Helicopters said it is “giving its full cooperation to the authorities investigating this incident”.

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Ten organisations write urgent letter to home secretary over violence against women and girls strategy

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Ten organisations write urgent letter to home secretary over violence against women and girls strategy

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 Internet Watch Foundation 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
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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.

The internal Home Office document detailing its violence against women and girls strategy
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The internal Home Office document detailing its violence against women and girls strategy

“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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More than 80% of shoplifting offences result in no charge – as number of unsolved cases soars

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More than 80% of shoplifting offences result in no charge - as number of unsolved cases soars

Hundreds of shoplifting cases have gone unsolved every day, with the number of unsolved incidents rising by more than 40,000 over the past year.

New figures show that 289,464 cases of shoplifting were shut by police without a suspect in England and Wales in the year to March 2025, according to House of Commons library analysis.

Of all shoplifting cases, more than half (55%) were closed without a suspect identified, while fewer than one in five (18%) led to someone being charged.

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The data shows the number of cases closed without a suspect has also risen significantly on the previous 12 months, with 245,337 cases shut by police forces without a suspect being identified in 2023-24, a rise of more than 40,000.

The analysis, produced for the Liberal Democrats, suggests that on average, 793 shoplifting offences went unsolved every day.

Senior Conservative politicians have told Sky News that the figures “explain why Britain feels lawless”, and are urging ministers to scrap plans to largely end the use of short prison sentences, in favour of people serving time in the community.

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What else does the data show?

The data covered all police forces in England and Wales, except for Humberside, but also included the British Transport Police.

It revealed the Metropolitan Police had the worst record, with 76.9% of its 93,705 shoplifting cases being closed with nobody identified as a suspect. Just 5.9% of shoplifting incidents recorded in the capital and the wider region resulted in a charge.

While the data has shown the number of unsolved cases is on the rise, it also revealed that the total number of shoplifting offences has increased dramatically, too.

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Do we send too many people to prison?

In 2023-24, 444,022 cases of shoplifting were recorded. But in 2024-25, this rose to 530,643, a record high since the practice of recording the data nationally began in 2002-03.

Overall, 2,071,156 offences of all types went unsolved in the 2024-25 year. This means, on average each day, 5,674 crimes were committed that went on to be closed without a suspect. Only 7.3% of all crimes recorded resulted in somebody being charged or summoned.

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Greggs shoplifter caught

The Lib Dems have repeated their calls for police and crime commissioners – elected politicians who have authority over each police force – to be scrapped. They believe the money spent on these would be better invested in frontline policing, and that police boards, made up of local councillors and other individuals, could replace them.

Lisa Smart, the party’s home affairs spokesperson, said that the data reveals an “absolute scandal” because it shows that “thousands of innocent victims are being left without the justice they deserve” every day.

She added: “The previous Conservative government left behind a legacy of failure, but the Labour government has not been quick enough to address the unsolved crime epidemic – particularly as shoplifting spirals out of control.”

Home affairs spokesperson Lisa Smart, with party leader, Sir Ed Davey. Pic: PA
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Home affairs spokesperson Lisa Smart, with party leader, Sir Ed Davey. Pic: PA

Tories: There should be a ‘zero tolerance approach’ to shoplifting

Meanwhile, the shadow home secretary pointed out that shoplifting has risen by 20% under Labour, and that ministers show “no signs of gripping it”.

Chris Philp told Sky News: “The vast majority of criminals aren’t even caught – and Labour are now proposing to abolish prison sentences of under a year, so even the few that get caught won’t suffer any real punishment.”

He has called for a “zero tolerance approach” and the greater use of technology, such as facial recognition technology, so that “Labour’s shoplifting epidemic can be stopped”.

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Earlier this month, Home Secretary Yvette Cooper announced a significant expansion of the use of facial recognition tech by police forces in England and Wales, with 10 new vans being rolled out – though the move was criticised by civil liberties groups.

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Jenrick slams justice system shake-up

Robert Jenrick, the shadow justice secretary, said the “damning stats explain why Britain feels lawless”.

He told Sky News: “Starmer’s plan to scrap prison sentences for shoplifters will only make this worse. We need the authorities to go after these criminals and lock them up for much longer to keep the public safe.”

The government has defended the proposals to largely end the use of shorter sentences, as recommended by the independent sentencing review, carried out earlier this year by former Conservative justice secretary David Gauke.

A Ministry of Justice spokesperson said: “Without further action, we will run out of prison places in months, courts would halt trials and the police [would] cancel arrests. That is why we are overhauling sentencing to make sure we always have the prison places needed to keep the country safe.”

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