The type of noise that can help you sleep better

There are many sleep-aid noise options available, but what kind of noise will actually help you sleep through the night?

More than 14% of adults regularly have difficulty falling asleep and about 30% of adults have symptoms of insomnia. Factors such as stress, health conditions, and uncomfortable sleeping environments (such as stuffy rooms and hard mattresses) can all contribute to poor sleep. To improve sleep quality, there are many methods recommended by doctors, the most prominent of which is using sleep noise - pleasant noises designed to help you fall asleep more easily, according to Women's Health magazine (USA).

What type of noise is best for sleep depends on the individual.

Illustration: AI

Types of noise that aid sleep

According to Dr. Mary Halsey Maddox, a sleep expert working in the US, thanks to its calming properties, sleep noise can help relax the mind and body while drowning out unwanted distracting sounds. Additionally, playing these sounds regularly at night can signal to the body that it is time to relax, helping you build better sleep hygiene habits over time.

“The three most common types of sleep noise are white noise, brown noise, and pink noise, but there are others like gray noise and even black noise. Each ‘color’ of sound has a different wavelength range,” explains Dr. Maddox. Knowing the different types of sleep noise can help you find the one that works best for you.

White noise : This is a type of sound that plays all frequencies across the spectrum evenly, creating a steady “whoosh” or “shhh” sound that helps mask distracting sounds. Some people find white noise similar to static on a TV or a fan, so white noise is often considered too loud.

Brown noise: Compared to white noise, brown noise has a lower pitch, almost no high frequency. It can sound like the sound of ocean waves, bringing a soothing feeling to many people.

Pink Noise : Pink noise has a lower frequency than white noise, making it softer, which is also the balance between white noise and silence. At high frequencies, it is less sharp, sounding like rain or a gentle wind, suitable for people who like quiet when sleeping. According to a 2017 study in the journal Frontiers in Human Neuroscience , pink noise is effective in improving memory and sleep quality, especially in the elderly.

Gray Noise : Gray noise is often used in yoga and meditation, containing all frequencies with equal strength.

What kind of noise is best?

“There is currently no research to prove that one type of sleep noise is better than another, so the type of noise that is best for sleep depends on the individual. I often advise my patients to choose the type of sleep noise that makes them feel secure when sleeping,” said Dr. Maddox.

However, white noise is the most popular choice among sleep noise types. In general, this type of noise can block out annoying background sounds, helping you fall asleep faster. In a 2021 study of people living in noisy environments in New York (USA), white noise helped reduce the impact of environmental noise on sleep, improving overall sleep quality.

“If you want to try white noise, keep it at a low decibel level and don't play it all day, as white noise at high volumes for long periods of time can damage your hearing,” recommends Dr. Maddox.

“Also, you can try pink noise. This type of noise promotes slow-wave sleep, a stage that is important for feeling refreshed and energized the next morning. Compared to silence, pink noise is better because it helps calm brain activity, making sleep more stable,” says Dr. Maddox.

Source: https://thanhnien.vn/loai-tieng-on-co-the-giup-ngu-ngon-hon-185251015210922565.htm