![]() ![]() ![]() Smartphone apps: Apps that offer white noise may be a more cost-effective option than a white noise machine.If falling asleep seems like an uphill battle, you’re not alone in your late night woes - celebrities like Lindsey Vonn, Taye Diggs, and even Beyoncé have all spoken about their sleep struggles. The right option for you will typically depend on your budget and desire for enhanced features, such as a sleep timer and the sources, types, and quality of sound offered. White noise machines: "There are many different types of white noise machines available on the market, ranging from simple, portable models to more advanced devices with multiple sound options," she shares. Interested in trying out white noise for sleep? Dr Singh shares a few options to add it into your nighttime rotation: However, more research on the effects of brown noise for sleep is needed. Brown noise may sound more natural, which may be preferable for some in their quest to promote better sleep. Examples of brown noise include sounds from heavy rainfall or a shower. ![]() (Image credit: Jonatan Pie on Unsplash) Brown noiseīrown noise (aka red noise) has higher intensity at lower frequencies compared to white noise and pink noise, offering a deep, rumbling sound. However, effects may vary from one person to the next, and research is divided on how much it can truly help to enhance sleep. Another study on 18 healthy adults found that the administration of broadband sound reduced sleep onset latency (the time it takes to fall asleep) by 38 percent compared to a control of normal environmental noise.Īll things considered, if you struggle to fall or stay to sleep due to exposure from unwanted sounds, white noise may help. For instance, a small study in 10 adults living in New York City found that the use of a white noise machine significantly improved sleep, based on both subjective and objective measurements. However, there are studies that show positive results. "They also note that in some instances, white noise can disturb a person's sleep and may affect their hearing." "The authors conclude that further research is necessary in order to widely recommend white noise as a sleep aid," Dr Singh shares. According to a 2021 entry in Sleep Medicine Reviews, studies on white noise for sleep are, at present, of too low quality to conclusively advocate for its use. Does white noise really help you sleep?Īs attractive as the aforementioned perks sound, the research on the benefits of white noise for sleep is mixed. Meeta Singh is a board-certified physician focused on the applied science of sleep: improving sleep health with the aim of enhancing physical and mental health. Examples of white noise include sounds from a fan, a radiator, an air conditioner, and TV static.ĭr. She says that it's similar to white light (which combines all colors) in that both contain all frequencies at equal intensity. "White noise is a random signal that has a flat power spectral density, meaning that it has the same amount of energy at every frequency." "White noise is often used as a background sound to mask unwanted sounds, improve concentration, or aid sleep," Dr Singh explains. In search of answers, we consulted Meeta Singh, MD, a board-certified physician and psychiatrist specializing in sleep science. But is white noise actually proven to help you sleep-and if so, how? If noise pollution is getting in your way of achieving high-quality sleep, it may be worth integrating white noise into your bedtime protocol. Perhaps your bed partner snores, your walls are thin, or if you live in a loud neighborhood or urban environment. On this point, noise is a key disruptor of achieving quality rest. You might have put up blackout blinds to keep the light out and invested in the best mattress for your sleep style, but there are other external disturbances that can stand in your way of falling and staying asleep. While you may get into bed at the same time each night and avoid alcohol, caffeine, and eating shortly before bedtime (as per the 10-3-2-1-0 sleep rule), but what about your sleep environment? Even if you do your best to optimize sleep hygiene, certain factors can still hinder your ability to get a good night's rest. ![]()
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