Can white noise help me sleep?
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Studies have shown people sleep better when their bedroom is optimised. Learn how white noise can help you get a sound sleep.
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- Can white noise help me sleep?
We live in an age where there is so much noise to contend with. In addition to TV and radio, we also have videos, reels and podcasts coming from our phones. Some of us may live close to the hustle and bustle of a busy city or neighbourhood.
All this can severely hamper the ease of how we can unwind to rest and sleep. Noises such as these are often considered a disruption to our sleep, so it is important that we deal with these. Enter a different type of noise that could instead help us to float off to sleep.
What is white noise?
Sound, like light is a form of energy transmitted as waves that can be detected by the human brain. Just like light, there are different coloured noises. The noise colour is determined by how energy is distributed over different frequencies on the sound spectrum. White noise has been studied for its effects on sleep.
According to The Sleep Foundation, white noise is a specific type of broadband sound that includes all the audible frequencies, which according to The University of Miami Health System (UMHS), is an equal distribution of frequencies. It is this consistent and continuous sound that can block off disruptive noise. Examples of white noises include the hissing sound of the TV or radio when it is tuned to the wrong station, a whirring fan or a humming vacuum.
How can white noise help you to sleep?
It is thought that the neutral sounds of white noises may act to mask other disruptive sounds, which might be occurring where someone is trying to sleep. This includes sounds coming from others who live in the home, transportation such as cars, trains and planes, or other sudden loud noises that could interrupt sleep. The Sleep Foundation explains these are considered a major contributor to poor and disturbed sleep, which can have negative health consequences.
For instance, many parents with a newborn baby will have come across white noise, as it is widely promoted as a tool for helping babies to sleep. The gentle shushing is also a form of white noise, often used to calm and lull babies to sleep.
The dull hum of white noise may also help to calm and relax while providing a sound to listen to that may help drown out any distracting thoughts.
Although the research is currently not clear and definitive on how and if white noise can help someone get to sleep, it is a tool worth trying and experimenting with.
It may work very well, for instance, for people who get woken easily by sudden loud noises, but it may not suit someone who can only sleep in silence, whereby the white noise may be a disturbance.
One major systematic review on white noise suggests caution when choosing to use white noise as it is still considered a noise disturbance. For instance, it explains that there may be no further benefits if you are already in a quiet environment, which is conducive to sleep.How to choose white noise?
A popular option is to get a white noise machine. Try to choose one with good volume control so that you can set it to a level similar to that of a background conversation, as recommended by The Sleep Foundation. Care should be taken that the volume is not too loud.
Also choose a machine with a timer and consider whether you would like it to play all night or just as you are trying to fall asleep.
The Sleep Foundation recommends turning the white noise machine on just before turning off the lights for bed.
There also many white noise apps or sound files you can access on your smartphone or tablet.
Alternatively, you could turn on a fan or air conditioner, as these produce the consistent white ambient noise that may help to mask distracting sounds.
White noise just one part of your healthy sleep ritual
White noise is just one of many components of your sleep ritual that can help signal to your mind and body that it’s time to sleep. For instance, it could start with some journalling, then a warm bath, some stretching and then white noise, the last step as you hit the pillow.
Other important components include a calming sleep environment and a consistent sleep schedule. You also have control over your habits during the day that can lead to a good night’s sleep, such as curbing caffeine intake by the afternoon, getting some exercise and eating healthy meals that are not too heavy.
Other colour sounds
Different colour noise types exist, depending on their distribution on the sound spectrum, with white only one of them. Others have also been studied for their effectiveness and use in different contexts.Pink noise
Pink noise is just like white noise, in that it contains all the broad frequencies on the sound spectrum. However, as The University of Miami Health System (UMHS) explains, the frequencies aren’t equally distributed like with white noise. Pink noise has a mix of lower frequencies and fewer high frequencies, which makes the sound deeper. pink noise sounds like a waterfall or rain falling steadily It is considered more soothing than other noise colours and may be an alternative to white noise. According to Cirrus Research, studies have shown that it has been shown to improve sleep quality.Brown noise
Brown noise consists of an even more deeper sound than pink noise, due to its energy in the lower sound frequencies. It is best described as sounding like the rumble of thunder. Interestingly, Cirrus Research reports that both brown and pink noise are considered “natural” noises, with their spectral distribution similar to that of many natural sounds. It is worth experimenting with different noise colours to find what works best to help you sleep well.
REFERENCES https://www.sleepfoundation.org/noise-and-sleep/white-noise#references-83455 https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283 https://news.umiamihealth.org/en/white-noise-and-sleep-whats-the-connection/
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