A rain track might help one person settle into a task. Another person might keep noticing each change in the sound. What we like can differ and can change from day to day.
The sounds around you
A soundscape means the sounds in a place as you hear them. It might include waves, birds outside a window, traffic or a track you choose.
The same sound can feel different at home and in a busy room. What you are doing matters too. Lyrics might feel good on a walk and make it harder to read.
You can also turn down unwanted noise or choose quiet. More sound is not always helpful.
What studies of nature sounds show
A 2021 review combined results from studies of nature sounds. Overall, it found lower stress and less annoyance, along with better feelings. That does not mean every sound helps every person.
A later review found limits in how many studies were done. Some study designs could make benefits look stronger than they are. The people, places and results studied also differed.
Feeling calmer, doing better on a task and sleeping better are separate things to test.
Different minds, different needs
People differ in how they respond to sound and where they put their attention. Some people with ADHD or autism find certain sounds hard to bear. Others enjoy a steady background sound. People without these diagnoses also have different needs.
The research here does not show one best sound for all people with ADHD or autism. A diagnosis cannot choose a playlist for you.
A few things to notice
Is there a noise you want less of? Are lyrics pulling you away from words you are reading? Does a steady sound feel good?
If you try a track, keep it quiet and compare it with silence. You can change your mind. You do not have to push through discomfort.
When supporting someone else, ask what they prefer. Give them a way to change or stop the sound.