Can white noise really help you sleep better?

We dive into an article by Lisa Catanese, ELS, Health Writer at Harvard Health which discusses the pros and cons of noise and its impact on sleep.

White noise has gained popularity as a sleep aid, but its effectiveness and safety are subjects of ongoing debate.

What Is White Noise?

White noise consists of all audible sound frequencies played at equal intensity, resembling the static of an untuned radio. It's believed to mask disruptive environmental sounds, potentially aiding sleep.(Sleep Foundation)

Does White Noise Improve Sleep?

Research on white noise's impact on sleep yields mixed results. Some studies suggest it helps individuals fall asleep faster and reduces nighttime awakenings by masking external noises . However, a systematic review published in Sleep Medicine Reviews found limited evidence supporting white noise's benefits for sleep, highlighting concerns about study quality and potential disruptions to sleep stages .(Harvard Health)

Exploring Other "Noise Colors"

Beyond white noise, other sound profiles like pink and brown noise are being explored for sleep enhancement:(Sleep Foundation)

• Pink Noise: Emphasizes lower frequencies, akin to gentle rain or waterfalls. Some studies indicate it may enhance deep sleep and cognitive performance, though findings are preliminary .(Time)
  
  

• Brown Noise: Features even deeper frequencies, resembling ocean waves. Its effects on sleep are less studied, and more research is needed to determine its efficacy .(Sleep Foundation)
  
  

Recommendations for Use

If considering white noise to aid sleep:

• Volume Control: Keep the sound at a low volume, comparable to a background conversation, to minimize potential hearing risks.(Sleep Foundation)
  
  

• Placement: Position the device away from the bed, such as in a corner of the room.
  
  

• Timing: Use a timer to limit exposure, especially avoiding continuous play throughout the night, to prevent possible disruptions to sleep architecture.(Sleep Foundation)
  
  

Conclusion

While white noise may assist some individuals in falling asleep by masking environmental disturbances, evidence regarding its overall effectiveness and safety is inconclusive. Alternative sound profiles like pink and brown noise show potential but require further research. As with any sleep aid, it's advisable to consult with a healthcare professional to determine the most appropriate approach for individual sleep concerns. (Sleep Foundation, CNN)

See the full article here https://www.health.harvard.edu/staying-healthy/can-white-noise-really-help-you-sleep-better