"Brown noise can be particularly useful for blocking out low-frequency sounds and creating a cocoon-like atmosphere," says Martin. Then there's brown noise, sometimes referred to as red noise, which has even more energy in lower frequencies and produces a deeper, rumbling sound that sounds a bit like rolling thunder. Basically, it sounds a bit like someone going 'Shhhhh.' In which case, they may prefer pink noise, which has more energy in lower frequencies, making it sound deeper and more soothing. However, some people find it too harsh sounding. What are pink noise and brown noise?Īs we mention above, white noise is characterised by equal energy across all frequencies, providing a neutral auditory environment. Follow all these steps, and using white noise for sleep will become much more effective. "Adjust the volume to a level that is comfortable and soothing for you."įinally, it's also important to ensure that your sleep environment is conducive to restful sleep, with comfortable bedding, proper temperature, and minimal light. "This helps signal to your brain that it's time to relax and wind down," says Martin. Next, you should establish a consistent bedtime routine that includes turning on the white noise a few minutes before you plan to sleep. "Place it at a distance that allows the sound to cover the room without being too loud or disruptive." "This could be a dedicated white noise machine, a fan, or a smartphone app that provides various soothing sounds," says Martin. The first is choose an audio source that suits your preferences. If you like the idea of using white noise to sleep, Martin suggests you follow a few simple steps. The Homedics Deep Sleep Mini is one of our favourite white noise machines (Image credit: HoMedics) How to incorporate white noise into your sleep routine Not sure whether using white noise for sleeping is working? Then consider analysing your sleep properly with the best sleep trackers. "By consistently using white noise during your bedtime routine, your brain begins to recognise it as a cue for sleep, triggering a conditioned response that helps you wind down and prepare for restful sleep." "Over time, your brain can learn to associate the sound of white noise with sleep and relaxation," Martin explains. One final way that white noise can help you drop off is by association. "This can be especially helpful if you tend to overthink or have difficulty quieting your mind before sleep." "That's because white noise creates a steady and consistent auditory stimulus that can help to relax your mind and block out intrusive thoughts or racing mental chatter," he says. Martin adds, though, that even if you're in silent surroundings, the sound of white noise can still have a calming effect on the brain. By providing a constant and predictable sound, white noise helps to drown out these distractions, making it easier for you to relax and fall asleep." "These noises could include traffic sounds, voices, barking dogs, or other disturbances that might otherwise disrupt your sleep. "White noise acts as a consistent background sound that masks or covers up other noises that may be present in your surroundings," he explains. The first is that it removes distractions. Martin Seeley, senior sleep expert at MattressNextDay, sets out three main reasons people find it helpful using white noise for sleep. The Lectrofan Classic contains a mechanical fan that can create soft ambient noise (Image credit: Future) How does white noise help you sleep?
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