What is White Noise?
White noise, also called broadband noise, is the most popular type of sleep noise. It encompasses all audible frequencies to a human ear in one constant “Hum.” The intensity of all frequencies, usually ranging from 20Hz to 20000Hz, is consistent- making it sound like a static chant. It's important to note that white noise is a mathematical construct and not a naturally occurring phenomenon in our surroundings.
The effectiveness of white noise in promoting sleep lies not in the inherent qualities of the sound itself but rather in its capacity to mask or neutralize external noises disrupting your sleep. The constant and static hum can help you sleep noise-free, reduce ADHD symptoms, and improve work efficiency. However, the high-pitched frequencies can feel disturbing if you are not used to them, which is normal. If you are one of those people who find white noise unsettling, let us explore more.
What is Pink Noise?
Pink noise is similar to white noise, but the energy and intensity decreases as the frequency increases. It results in a deeper, more balanced tone that is not as static or high-pitched as white noise. Engineers take white noise and filter out higher frequencies to emulate the setting of naturally flowing sounds- like waves or light rain. This noise's warm and ambient tones make it more effective on babies and people with sensitive hearing.
Pink noise can be a perfect option to create a conducive environment if you feel restless during sleep. Some studies even suggest that it has cognitive benefits and helps retain focus and concentration. However, scientists will need more studies to confirm that. Irrespective, pink noise can help mask unnecessary noises and promote a deeper, more restful sleep, and it is a perfect alternative to white noise.
What is Brown Noise?
Brown noise is another version of white noise stripped of its high frequencies even more than pink noise. If you prefer lower-toned sounds with a deep bass, brown noise can help you fall asleep. It makes it deeper and more pleasant to hear, like the rumbling of a heavy ocean.
Like white noise, brown noise also contains all audible frequencies but emphasizes the lower ones. It is a great sleep aid known to help with tinnitus relief. It is called brown noise for its design associated with Brownian motion- the motion of particles suspended in a medium, discovered by Robert Brown. The continuous, granular noise effectively induces a resting state without worrying about straining your ears and mind.
How to Pick the Right Sleep Noise?
Now that you can distinguish between different sleep noises, how do you choose the right one? The simple answer is to pick the one you feel most comfortable in. The soft, steady sound of static can help mask other distracting noises at night, creating a calm and peaceful sleeping environment. But the sleep noise you choose shouldn’t make you uneasy and affect your sleep. Begin with white noise, a popular choice for many to sleep noise-free. If the frequencies don't suit you, try out pink and brown noises for a better experience.
Where To Find Sleep Noises?
There are various options to add colored noises to your sleep schedule. With the help of the internet, you can easily access sleep noises whenever and wherever you want:
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Some specialized apps help you fall asleep by running various sleep noises. You can customize the noise to mimic the sounds of nature and even tweak the volume and intensity to suit your needs.
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YouTube and Spotify playlists that are curated to provide a calm sleeping environment.
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Download looping tracks from websites like the American Tinnitus Association.
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Buy a sleep noise fan or a noise generator.
Ensure that if you use a sound machine, like a sleep noise fan or a sound box, it has more than just plain white, brown, and pink noises. Investing in a good quality machine will give you a range of sounds- like looping ocean, fireplace, or wind sounds, and the ability to customize them easily.
Tips to Remember
Although sleep sounds are a great way to ensure a peaceful sleep, there are some things you must keep in mind:
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Always try different sounds and variations of sleep noises to see what makes you most comfortable.
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A sleep-friendly bedroom is almost as important as the noise. Ensure there’s enough darkness and the temperature is ideal.
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Limit alcohol and caffeine intake before going to bed for an uninterrupted sleep.
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Follow a sleep schedule and get 7 to 8 hours of bedtime before starting your day.
Sleep noises provide a spectrum of choices to enhance our sleep schedule and quality. Knowing the small differences helps us customize our sleep sounds to wake up feeling refreshed. Quality sleep will positively impact your daily routine and make you more efficient and productive.
Whether it is white, pink, or brown noise, each effectively ensures a peaceful sleeping environment every night. You can choose a sleep noise machine or a sleep noise fan to block unnecessary noises. The key is to pick the one that feels right for you—don't settle for anything that bothers your ears.
