Photo Credit: natrot

As high-functioning beings, we all need at least 8 hours of sleep and a good sleep routine for our body to rest and rejuvenate. You can tell a person has had a good night’s sleep by their high energy level, good mood, and outstanding performance in all areas of life. Unfortunately, not everyone has an environment where they can satiate their body’s need for sleep. Some struggle with discomfort, while others are troubled with noise.

Sleeping in noisy conditions frequently affects sleep quality. It can also lead to various health issues in the long run.

Coincidentally, sleep’s biggest foe also happens to be its best friend. Research claims that noise – of the right kind – can help us sleep better.

Learning about these different types of noise and their impact on sleep can help us make informed decisions about creating a peaceful and restful sleeping environment. So let’s look at the science of noise and sleep and explore the different types of noise in more detail.

The Science of Noise and How It Helps Us Sleep

Noise has a strong impact on both our ability to fall asleep and stay asleep.

Excessive exposure to environmental noise on a daily basis can lead to various, health problems. These may include hypertension, cardiovascular diseases, and diabetes. People who experience noise-related sleep disruptions also often report feeling more fatigued and less alert during the day.

The negative effects of noise on sleep have been extensively studied. But research has also shown that certain types of noise can be beneficial for sleep. White, pink, brown, and blue noises are sleep-friendly sounds. They are sonic hues and are characterized by consistent sounds with minimal variations in pitch, volume, and tempo, unlike the sounds of music or spoken words.

Let’s understand how these types of noises contribute to better sleep:

White Noise

When all the colors on the spectrum come together, they appear white to our eyes. Quite similarly, when an equal amount of all frequencies come together, they create white noise. This noise is similar to the sound of static on television and radio. This auditory blend can mask the noise of all frequencies. By doing so, white noise promotes better sleep as it mutes all other sounds in the environment, such as the sound of distant traffic or a snoring family member.

One study found that white noise effectively reduced the impact of external noise on sleep, particularly in noisy environments like cities. The study found that participants who slept with white noise reported improved sleep quality and felt more rested the following day.

Pink Noise

Pink noise is believed to be even more effective in promoting sleep than white noise. This sound is more focused on lower frequencies and feels softer and more serene as compared to the mix of frequencies created by white noise.

Pink noise sounds like rainfall, crashing waves, and the rustle of leaves. Like these sounds of nature, pink noise can also lull us into a deep sleep. Like white noise, it also masks all other disruptive sounds in the environment, helping us stay asleep.

Research has shown that pink noise may be particularly effective at promoting deep sleep. A study published in Frontiers in Human Neuroscience found that exposure to pink noise helped to increase the duration of slow-wave sleep (deep sleep) in adults.

Another research helped explain why. This research found that the brain waves of the participants gradually slowed down to synch with the pink noise soundtrack, therefore stabilizing their sleep.

Brown Noise

Like pink noise, brown noise also focuses on lower frequencies. The difference is that this type of noise lowers the higher frequencies even more, pushing them into the background. Just like pink noise, brown noise also mimics the sounds of nature. But unlike pink noise, it sounds rougher and gravelly. Imagine the sound of a sea storm, the roar of a river, or the whoosh of a strong wind. Although research on brown noise is limited, studies on external auditory stimulations and sleep cycles have led many to believe that it, too, can have some positive effect on sleep quality.

This has yet to be backed by research, but using brown noise for better sleep became a viral trend on TikTok, and many users claimed that it worked.

Blue Noise

Blue noise is a type of noise that has more power in higher frequencies than in lower frequencies. This type of noise has a sharper, more hissing sound than other types, such as white or pink noise. Blue noise has been found to have applications beyond promoting better sleep and relaxation.

While blue noise may not sound ideal for promoting better sleep, it works for a specific group of people. Sleepers who have developed a resistance to high-frequency sounds and those who aren’t as sensitive to them may find blue noise a great tool for promoting better sleep. With its high-pitch, blue sound does an excellent job of masking outside noises.

Choosing the Right Noise for You

Different types of noise may affect individuals differently, depending on personal preferences and sleep needs. Some people may find that white noise helps to mask external sounds and promote relaxation, while others may prefer the deeper rumbling sound of brown noise. Pink noise may be particularly effective at promoting deep sleep, while blue noise may be more useful for those resistant to high-pitched sounds.

When choosing the right noise for your sleep needs, it's important to consider your individual preferences and sleep habits. Experiment with different types of noise to find what works best for you. Consider factors such as the frequency and amplitude of the noise, as well as the volume and duration of exposure.

It's also important to remember that noise is just one component of creating a peaceful and restful sleeping environment. Other factors, such as temperature, lighting, and bedding, can also significantly promote better sleep. By finding the right combination of factors that work best for you, you can create an environment that promotes healthy, restful sleep.