The benefits of using white noise for sleep
If you’re having trouble falling asleep, you’ve likely tried every method under the sun to help you get some shut-eye - from counting sheep, to deep breathing exercises, to drinking warm milk before bed. But if these aren’t working for you, don’t panic. Another less well-known, yet equally effective, method exists - white nose.
What is white noise?
White noise comprises low, medium and high-frequency sounds played together at the same intensity level. It produces a soothing hum that many find relaxing to fall asleep to. Medical professionals may recommend that people with ongoing sleep problems consider using a “white noise machine” to lull them to sleep. This is because often when a noise wakes you in the night, it’s not the noise itself that wakes you up, instead it is the sudden change or inconsistencies in sound that affects you. White noise works to block out those sudden changes that can disrupt sensitive sleepers, or people trying to fall asleep.
Why use white noise?
We’ve explained what white noise is, but why exactly do so many people find it relaxing and conducive to sleep?
1. It keeps your room “quiet”
While using a noise machine to keep noise out of the bedroom might seem counter-intuitive, in actual fact, white noise can mask disruptive noises like doors slamming or cars honking. White noise machines block these sounds and create an undisturbed environment - making your room “quiet” enough for you to fall asleep.
2. It relaxes your mind and prepares you for bedtime
White noise can create a soothing and calming environment, and make it easier for one to concentrate, relax and feel at ease. This makes the process of falling asleep much quicker. It’s common for people to feel extra anxious, and have many thoughts going through their head as they lay in bed staring at the ceiling - this can make it very difficult to doze off. The soothing effect of white noise may benefit those that feel stressed or struggle to relax before bedtime.
3. It helps you sleep through dead silence
While most struggle to fall asleep amidst a lot of noise, some people have trouble sleeping when it’s too quiet. This absence of noise can seem deafening. Silence may cause a person to stay alert trying to listen to traces of sound, keeping them up all night. White noise machines not only mask disruptive noises, but can also provide a steady hum that’s just the right amount of noise to get to sleep.
4. It helps you keep a nightly routine
Your pre-sleep rituals are so important for getting a good night’s sleep. Sticking to a routine each night lets your body and mind know you’re winding down in preparation for sleep. Incorporate the white noise machine into this routine by switching it on an hour before your scheduled bedtime. Then read a book, sip on some tea and slowly let your body and mind relax before bedtime.
Alternatives to white noise
Some people may find white noise a bit irritating as it consists of low to very high-pitched noises. But the good news is that there are other types of noises to choose from, like pink noise and brown noise.
White noise comprises noises broadly spread across the sound spectrum, from low to very high pitched. Pink noise is kept at the lower end of the spectrum. Hence, it may sound lower pitched, less abrasive and softer than white noise. Brown noise is even deeper than pink noise, and doesn’t include any high pitched noises. Brown noise registers lower pitched sounds - many find it more soothing than white noise.
If you find that white noise is too high pitched for you, then experiment with pink or brown noise as an alternative.
Regardless of the type of noise you choose, it’s definitely worth exploring if you’re having trouble falling asleep or staying asleep. Proper sleep is essential to your overall health and well being, and a white noise machine may be just what you need to soothe the mind and get a good night’s rest.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.