As discussed in last week’s post, noise comes in all forms. From intrusive to calming. Many believe, and some early studies are starting to agree, the “color” of some noises may actually help us to fall and stay asleep. Tossing and turning just exacerbates the strain, stress and inflammation we create during our hectic days.
Deep, restful sleep lets us recover, restore and be better prepared for anything life throws at us. If playing a specific noise can aid in that process, why not try it? The question is which works best? It appears to be a matter of personal preference.
- We all perceive noise differently. Some may find white noise irritating or overstimulating, while others find it the perfect distraction. Experiment and test each one out to see which works best for you.
- Be aware. Not all online noise tracks are labeled accurately. Make sure it’s from a reputable site or manufacturer to e itnsure’s really the sound you want. Then try different tracks within the group to find an even better match.
- Consistency, rather than mixing it up, appears to be more effective. Most of us like and depend on a routine. Playing the same sound at the same volume and time may help train your brain to sleep every time it’s played.
- The color of noise is determined by how the speed of a sound signal is distributed over various frequencies. Each “color” emphasizes a different part of the audible frequency spectrum, e.g. high or low and how long it stays on each. Whether awake or asleep, our brain continues to process everything around us. Some sounds, like a honking car are a stimulate, others affect areas that promote relaxation and calm, prompting a more restful sleep.
White noise is constant, it has no pattern. It contains all audible frequencies played at equal intensities. Because it spans all bands of sound, it’s often called broadband. By containing all frequencies, it can mask sounds that can arouse and stimulate brain activity. These include:
- A running fan
- Air conditioner
- Radio static
- TV
Pink noise is made up of an assortment of all audible frequencies. Lower ones are slightly louder and higher ones less so, but all octaves have the same intensity. This is often perceived as a balanced mix, without sounding harsh or higher pitched as they find white noise. These tend to be more nature sounds.
- Rustling leaves
- Steady rain
- Birdsong
- Ocean
- Wind
- Flowing river
- Heartbeats
Brown noise, also called red, has higher energy at lower frequencies, making it deeper than pink or white noises. Although deeper than white noise, they sound similar to the human ear. These include:
- Roaring sounds
- Strong waterfalls
- Thunder
- Heavy rain
- Vacuum cleaner
- Crashing waves
Green noise, a variation of white noise, is frequency weighted. It amplifies mid-range frequencies with uniform intensity, so it tends to be more balanced in its distribution, meaning it contains a greater number of lower frequencies than white noise.
It resembles sounds like:
- Rustling leaves
- Soft hitting raindrops
- A gentle stream
Blue noise is at a higher frequency than white noise and each successive octave increases by three decibels, so each successive octave packs as much energy as the two octaves below it combined. That can sometimes create a balanced comfort zone for ear fatigue from jet noises or loud music.
- High pitched hissing like the sound of steam escaping a pipe or a tea kettle
- Water spray
Black noise refers to complete silence, or rare bits of random noise. This is often the holy grail for sleepers. And while noise and its various colors have not necessarily been proven effective, we know silence can’t hurt.
- Some studies show even our ears need downtime to clear out auditory waste and let us recover from all the sounds that accost us daily.
- In one study earplugs rated to 32 decibels and eye masks, when used safely (more in an upcoming post) can help block disruptive sounds but still allow important ones e.g. a crying baby, through. They actually improved REM sleep, increased melatonin levels and decreased the number of times participants woke during the night.
Not sure which will work for you? Experiment. But all experts agree, don’t use your TV. Even if it’s a movie you’ve seen a hundred times, and not paying attention to, the brain is still actively processing all incoming data. Not into color noise machines, Youtube options, or apps? Just turn on a fan or heater and you’ll get two benefits at the same time. Make a soothing play list of all your favorite songs and use that at night.
When used safely listening to a specific color noise may be an easy, accessible and cost-effective way to enhance sleep.
-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.