What Is White Noise: Does It Help You Sleep?
Many of us toss and turn at night, trying to drift off but finding it nearly impossible no matter how comfortable our bedding is. If you've tried everything from counting sheep to the latest sleep apps, you might be surprised to learn that the solution could be as simple as a sound.
More specifically, we’re talking about white noise — a soothing sound that could be the key to better sleep.
What Is White Noise?
White noise is a consistent, steady sound that contains all audible frequencies equally, similar to how white light contains all colors of light. It’s a bit like the soft whirring of an air conditioner, the steady hum of a fan, or even the static on an untuned radio. These types of noise blend into the background, masking other sounds that might be keeping you awake.
The science behind white noise is pretty fascinating. The human ear picks up all sound frequencies simultaneously, which means white noise can effectively drown out disruptive sounds like traffic, barking dogs, or even the ticking of a clock. This consistent background noise helps decrease sudden auditory disturbances that could wake you up in the middle of the night.
How Does White Noise Affect Sleep?
White noise helps reduce the arousal level of your brain, making it easier to fall asleep and stay asleep. By filling in the gaps of silence with consistent sound frequencies, white noise prevents your brain from responding to those random noises that might otherwise trigger a wake-up call.
Moreover, this steady stream of noise can help regulate the transitions between different sleep stages, particularly deep sleep and REM sleep. As you might know, deep sleep is crucial for your body’s recovery and overall health. By enhancing this stage, white noise plays a vital role in ensuring you get the good sleep you need.
Different Types of White Noise and Their Effects
You might have heard of other "colors of noise" beyond white noise, like pink and brown noise. Each type of noise has its unique characteristics and effects on sleep.
Pink Noise
This type of noise emphasizes lower frequencies and is often described as more soothing and gentle than white noise. Examples of pink noise include the sound of rustling leaves, steady rain, or ocean waves. Pink noise has been shown to promote deep sleep and improve memory retention, making it a popular choice among sleep enthusiasts.
Brown Noise
Also known as red noise, brown noise focuses even more on lower frequencies and produces a deeper, richer sound. Think of the low rumble of thunder or the distant roar of a waterfall. Brown noise is particularly good at masking low-frequency sounds like traffic or noisy neighbors, making it an effective sleep aid for those living in busy environments like New York City.
Green Noise
This lesser-known type of noise is similar to pink noise but with a focus on natural, earthy sounds. Green noise is often associated with the sound of nature, like the sound of birds in the forest or a creek rushing over pebbles. It's a favorite among those who find peace in nature sounds.
Each of these noise colors can be found in various sleep apps and white noise machines, giving you the flexibility to choose the sound that best suits your sleep habits and preferences.
How Can I Incorporate White Noise Into My Sleep Routine?
Now that you know the benefits, you might be wondering how to bring white noise into your bedtime routine. It’s easier than you might think.
1. Use a White Noise Machine
These devices are specifically designed to generate white noise or other colors of noise. They're portable, easy to use, and can be adjusted to your preferred volume. A good sound machine can also include a variety of sleep sounds, like ocean waves or nature sounds, giving you options to customize your sleep environment.
2. Try White Noise Apps
If you prefer a more flexible option, there are plenty of noise apps available for your phone or tablet. These apps offer a wide range of sounds, from traditional white noise to pink, brown, and even green noise. Some apps even allow you to mix different sounds, such as combining the whirring of a fan with the sound of steady rain for a more personalized sleep experience.
3. Utilize Household Appliances
Don’t have a machine or app handy? No problem! Simple appliances like a fan, air conditioner, or even an old radio tuned to static can create effective white noise. The key is finding a steady sound that helps mask other noises without being too loud or disruptive.
4. Set the Right Volume
When using white noise or any other type of noise, it's important to keep the volume at a safe level. Experts recommend keeping the noise below 70 decibels to avoid damaging your hearing over time. The goal is to create a soothing background noise, not to overpower your environment.
5. Combine With Other Sleep Hygiene Practices
White noise works best when paired with good sleep hygiene. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is comfortable and conducive to rest.
Are There Any Potential Drawbacks of White Noise?
While white noise is a great sleep aid for many, it’s not a one-size-fits-all solution. Some people might find it irritating or too stimulating, especially if the noise is too loud or contains higher frequencies that their ears find uncomfortable. Others might develop a dependency on white noise, finding it difficult to sleep without it.
If you try white noise and it doesn’t seem to work for you, don’t worry. There are plenty of other options to explore, such as pink noise, brown noise, or even experimenting with different sounds like nature sounds or heartbeats that might be more soothing for your particular needs.
What Are Other Ways To Create the Ideal Sleeping Environment?
Creating the perfect sleep environment is essential for a restful night. One of the most effective ways to enhance your sleep is by transforming your bed into a haven with our extra luxe Miracle sheet set.
These ultra-luxurious sheets are infused with silver, which helps maintain the ideal temperature throughout the night and prevents up to 99.7% of bacteria growth. Say goodbye to night sweats, odors, and skin irritation — these sheets are designed to keep you comfortable, clean, and fresh with fewer laundry needs.
To complement your sheets, our Miracle Comforter is another key addition to your sleep sanctuary. This comforter uses thermoregulating technology inspired by NASA, ensuring that you stay perfectly cozy without overheating.
Like the sheets, it’s infused with silver to ward off bacteria, reduce odors, and keep your skin healthy. Together, these products create an environment that’s comfortable, clean, and conducive to better sleep.
The Bottom Line
Whether you're a light sleeper, living in a noisy environment, or just looking for a way to enhance your sleep routine, white noise might be the perfect solution.
Before investing in a white noise machine or downloading a noise app, try experimenting with household sounds or free sleep apps to see what works best for you. Good sleep is essential for your overall well-being, and finding the right tools to support it can make all the difference.
Sources:
Good Sleep for Good Health | News in Health
Brown, Pink, or White – What Type of Sound Is Best for Boosting Sleep? | Anschutz School of Medicine
White noise | Sleep Foundation
