Unexpected noises can easily disturb sleep. Some people find that the neutral sound of white noise can minimize these disturbances and help them sleep better, but this may not be the case for everyone.
We take a closer look at what makes white noise different from other types of noise, how to use a white noise machine, and how it may help you sleep.
What is White Noise?
White noise refers to a noise that contains all frequencies across the spectrum of audible sound in equal measure. Because white noise spans multiple bands of sound, it is sometimes referred to as broadband noise. Anecdotally, people often liken white noise to the static that comes from an untuned radio or television.
Researchers have studied the effect of white noise on humans for many years, finding evidence it can reduce crying in infants, improve work performance, and potentially help counteract symptoms of attention-deficit/hyperactivity disorder (ADHD). Multiple studies have also examined how white noise may affect human sleep.
Does White Noise Help You Sleep?
Studies have found that listening to white noise helped newborn babies fall asleep faster and affected the amount of time adults spent in different sleep stages when played throughout the night.
Another study found that adults fell asleep 38% faster while listening to white noise. Other recent studies have continued to find white noise positively affecting sleep. For example, people living in a high-noise area of New York City fell asleep faster and spent more of their time in bed asleep while listening to white noise.
In another study, listening to white noise through headphones improved sleep quality for critically ill patients in a loud hospital unit.
Disruptive noise during sleep can cause changes in heart rate that suggest the sleeper is experiencing semi-awakenings. Transportation sounds like cars and planes are considered a major contributor to poor sleep, with possible health ramifications. Researchers are hopeful that the steady hum of white noise might reduce a sleeper’s sensitivity to unpredictable noises from the environment.
Setting Your White Noise Machine Volume
There are no official guidelines for setting the volume of a white noise machine for sleep. That said, exposure to noise measuring 70 decibels or more – like that of city traffic – can become hazardous over time. Ringing in the ears and hearing loss are both risks of regular exposure to loud sounds. One study found that nearly 65% of infant white noise machines and apps were capable of playing sounds louder than recommended when people slept very close to the device. When determining which volume setting to use for your white noise machine, consider first moving the white noise machine to a corner of the room and keeping the noise level similar to that of a background conversation or light rustling.
Tips for Incorporating White Noise Into Your Bedtime Routine
If you are interested in a white noise machine as a way to fall asleep faster, consider making it just one part of a healthy bedtime routine.
Try to begin getting ready for bed at the same time each night so you can maintain a consistent bedtime, even on weekends. Your bedtime routine may include engaging in personal hygiene practices like brushing and flossing your teeth, washing your face, or taking a warm bath.
Once you are ready for bed, turn on your white noise machine just before turning off the lights. Consider whether you prefer the white noise to play all night long or only as you fall asleep, and set a timer as needed. Avoid screen-based devices during your nightly routine, and reserve your bed for nothing other than sleep or sex.
Trusted Source: National Library of Medicine, Biotech Information
Article by the Sleep Foundation - Read more here