Getting a good night’s sleep isn’t easy for most of us. Tuning out the chaos, worries, and issues of the day that haunt us throughout the night. All while tossing and turning as we try to find any comfortable position. It’s an all too frequent ritual. Add to that chronic, intractable pain and it can feel like it’s “game over”.
According to the CDC 30% of American adults feel sleep deprived. This exacerbates a multitude of medical conditions-
Pain.
Type 2 diabetes.
Cardiovascular disease.
Obesity.
Depression.
Chronic fatigue.
Poor cognitive function.
Accidents.
Falls.
Mistakes on the job.
Anger management issues.
In the end we all suffer.
I’ve discussed in past posts numerous ways to help:
- Rule out any underlying medical etiologies that may be contributing e.g. obstructive sleep apnea, tinnitus, gastroesophageal reflux (GERD), restless leg syndrome, anxiety/ depression, etc.
- Pillows, sheets and mattresses.
- Sleepwear.
- The type of light and stimulation before bedtime.
- Pros and cons of sleeping with pets.
- Temperature needs.
- The best positions.
- Timing.
- Medications.
- Assessing what we eat and drink.
It’s a long list. Now let’s add one more.
Noise.
From the barking dog to a snoring mate, to outside traffic, to loud neighbors… noise can be a problem.
But not all noise is bad. Certain ambient noises, known by their color, have been touted as aiding sleep. If true, then finding the “color” that works for you may be an easy, safe and effective way to fall asleep faster and stay asleep longer due to their ability to block irritating sounds and replace them with those that are restful and calming.
The relationship between different noises and how well we sleep has been explored for centuries. Italian sculptor Gian Lorenzo Bernini invented the first machine using white noise principles in the 17th century. However, the differentiation and labeling of different noises didn’t start until the 1920’s when engineers started using it as a test signal. Forty years later the first in-home machines were produced.
But even after all these years, true scientific evidence supporting that certain noises help sleep is still just anecdotal. We all have particular beats we use to relax, study, increase motivation and energy, and exercise to. So why not sleep? If it’s soothing the body relaxes and lowers cortisol levels, inducing a calming physiological effect on our brains and bodies. Cortisol surges when we are stressed and in fight or flight mode, increasing inflammation, blood pressure and glucose levels as well as disrupting our sleep and immune systems. If something as simple as ambient noise at night can help, why not try it?
But which noise is best? The most popular frequencies are the ones we can hear. Each color emphasizes a different audible frequency along that spectrum. Depending on its desired effect, color noises may drown out sounds that could awaken us from sleep e.g. an ambulance, noisy neighbors, squeaky pipes… or help us to focus, study, reduce anxiety… or even mask tinnitus when all other avenues at treatment fail. The goal is to “mask” other noises. Some people are adamant one works better than others for different needs. Finding the one you like best is key.
Although it appears to be a benign way to help sleep there’s just too little data. So, play it safe by following a few simple guidelines to maximize benefit and reduce any risk of harm should it be an issue.
- According to the CDC as sounds become louder then 85 decibels and duration is greater than eight hours, exposure times need to be reduced. For every 3-decibel increase, exposure should drop by half. For nighttime levels they recommend keeping the volume below 75 decibels to reduce the possibility of noise induced hearing loss. This is similar to the sound of a washing machine. If you have to yell to be heard it’s too loud. Pick the lowest setting possible.
- Don’t use while operating any moving vehicle. It may sound like a great idea to keep calm during heavy traffic or while enjoying nature, but they can mask outside sounds like a car horn.
- Some evidence has shown concerns that playing it continuously throughout the night may actually disrupt sleep or impair hearing by making it difficult for the auditory system to recover. Put it on a timer. To be safe, use it first no more the 60 minutes at a time. If you’re not asleep by then, it’s not working!
- Some colors can actually have the opposite effect. If you’re falling asleep, but not staying asleep, you find it’s more fitfull or disruptive, try another color or stop altogether.
- It’s unclear if there are any issues with long term use. More studies are required. As with any sleep aid it may be best to take a day or two off during the week or use when traveling and new sounds are intruding.
Most of us are desperately searching for options that can help us sleep better. Finding a color noise that does just that might be a wonderful way to achieve this goal. Make sure you talk to your healthcare provider to ensure all medical issues are assessed and any other interventions looked at.
Tune in next week to see how the different colors of noise work and why one may be better than another for different needs.
Then, pick a color and see what happens.
-https://www.cdc.gov/niosh/topics/noise/noise.html#:~:text=As%20sounds%20become%20louder%20than,allowable%20noise%20level%20is%20lower.
-https://www.sleep.com/sleep-health/color-noise-sleep-guide
-https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep
-https://pubmed.ncbi.nlm.nih.gov/28579842/
-https://pubmed.ncbi.nlm.nih.gov/29157258/
-https://pubmed.ncbi.nlm.nih.gov/33007706/
-https://www.sleepfoundation.org/noise-and-sleep#:~:text=Research%20studies%20have%20produced%20conflicting,View%20Source%20on%20sleep.