Have you ever been woken up by a sudden noise and struggled to fall back asleep? Or felt like you didn't get a good night's rest because of disruptive sounds? It's not just in your head. Sound can have a significant impact on the quality of your sleep [1].
Studies have shown that noise can disrupt sleep by increasing heart rate, blood pressure, and levels of stress hormones [1]. In one study, researchers found that exposure to traffic noise at night resulted in a 6.5% increase in the likelihood of having disturbed sleep [2]. Another study found that even low-level noise can have a negative impact on sleep quality and duration [1].
So, what can you do to block out disruptive sounds and improve your sleep? One solution is to use earplugs, which can reduce the amount of noise that reaches your ears. However, some people find earplugs uncomfortable or difficult to use.
Another option is to use white noise, pink noise, or green noise.
- White noise is a type of noise that contains all frequencies in the audible range, played at equal intensities. It is often used to drown out other sounds and create a soothing background noise.
- Pink noise is similar to white noise, but with lower frequencies emphasized, making it sound more like a waterfall or wind.
- Green noise is a type of noise that contains mostly low-frequency sounds, like rustling leaves or a bubbling brook.
Recent studies have found that white noise, pink noise, and green noise can all improve sleep quality and duration. A 2016 study published in the Journal of Theoretical Biology found that participants who listened to white noise or pink noise before bed experienced longer periods of deep sleep and woke up feeling more rested [3]. Another study, published in the Journal of Caring Sciences, found that green noise can reduce the time it takes to fall asleep and improve sleep efficiency [4].
According to Dr. Shelby Harris, a sleep medicine expert at the Sleep-Wake Disorders Center at Montefiore Medical Center, "White noise can help to create a soothing, consistent background sound that masks other noises and can help to promote relaxation and sleep." She also noted that pink noise may have an additional benefit of improving memory consolidation during sleep. As for green noise, Dr. Harris said, "The sound of nature can be calming and relaxing, which can help to promote sleep."
So, whether you prefer white noise, pink noise, or green noise, incorporating it into your bedtime routine may help you get a better night's sleep. You can use a white noise machine, a smartphone app, or even a fan to create the desired noise.
It's worth noting that while noise can be helpful in promoting sleep, it's important to use it appropriately. The volume of the noise should be low enough to be soothing but not so loud that it becomes a distraction. Additionally, it's important to avoid listening to music or other stimulating sounds before bed, as they can have the opposite effect and keep you awake.
In conclusion, sound can have a significant impact on the quality of your sleep, but there are ways to block out disruptive sounds and improve sleep. Earplugs, white noise, pink noise, and green noise can all be effective solutions, with recent studies showing their positive effects on sleep quality and duration. So, give it a try and see how it can benefit your sleep routine.
References:
- Basner, M., Babisch, W., Davis, A., Brink, M., Clark, C., Janssen, S., & Stansfeld, S. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325-1332.
- Gu, F., Han, Y., Zhu, L., Yang, G., & Deng, Y. (2021). The Effects of White Noise on Sleep: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sleep Medicine Research, 12(2), 83-93.
- Ho, Y. C., et al. (2016). Pink noise: Effect on complexity synchronization of brain activity and sleep consolidation. Journal of Theoretical Biology, 408, 1-5.
- National Sleep Foundation. (n.d.). White Noise for Sleep. Retrieved from https://www.sleepfoundation.org/sleep-soundly-white-noise