Many people prefer the comfort of some noise to lull them to sleep, rather than perfect silence. We know what you’re thinking — noise is disruptive and keeps you up; it shouldn’t be part of a healthy bedtime routine. But white noise isn’t loud or startling like regular noise.
Like the low hum of natural sounds playing at the same intensity, white noise can lead to better rest. That’s because, for a lot of people, total silence can be a loud void: it’s like the rest of the world is shut out, so much that they’re alone with overwhelming thoughts.
But what if your ears can trick you into thinking that you’re at the beach listening to the waves? The result is a comforting drone that keeps you company as you rest and lulls you to peaceful slumber. All you need to do is find the right white noise machine or sleep sound therapy system that plays your perfect sound.
1. Classic white noise
Those who struggle with insomnia can’t sleep when their bodies need rest, often blurring days and nights when they need to be at their sharpest and when it’s time to relax. The difficulty of following a healthy sleeping pattern is only made worse by living in loud environments that constantly stimulate hearing, which keeps you up for hours. The presence of white noise in your bedroom, however, can change that.
The gentle whir of a fan or low hum of an AC are some of the most comforting white noises. If these sounds don’t naturally occur in your room or at the volume and intensity that can drown out disruptive sounds and lull you to sleep, a white noise machine can amplify them for restful sleep.
2. Ocean waves
What if you could feel like you were at the beach every day, relaxing on the sand and under the sun, and listening to the waves crash against the shore? Good news – you don’t even have to go to the beach to experience this meditative rhythmic sensation — you can enjoy it right in your bedroom.
White noise machines produce gentle ocean sounds that can soothe even the most anxious light sleepers who are often distrubed up by external stressors, as well as thoughts and worries. By creating a relaxing and meditative environment that sounds like a much-needed vacation, you can feel much calmer in-time for bed.
3. Raindrops and flowing water
The ocean isn’t the only water sound that can help you achieve a calming restful sleep. In some cases, the light patter of raindrops or the steady flow of running waterfalls can be just as relaxing.
White noise machines can help simulate these picturesque scenes by playing gentle and gradual variations of soothing water sounds, eliminating the likelihood of abrupt, sudden noises that can startle light sleepers awake, even when they’re not loud.
4. Woods and wilderness
There’s nothing like bringing the outdoors to the nature lover who feels most at home in it. But just because you can’t go camping or hiking every day doesn’t mean you should miss out on the joys of nature.
From the whistling of the wind to leaves dancing in the breeze and crickets chirping on a summer night, nature can be very soothing. It doesn’t matter if you can’t open the window to hear these sounds or live in a bustling neighbourhood — white noise machines can bring nature’s most calming sounds directly to you. These focused and amplified sounds trigger a “rest and digest” response since they lead to outward-focused attention in the brain or a departure from states of anxiety, stress, and depression.
5. Relaxing music
Music can be loud and energizing, but the right tones can help you drift off to sleep peacefully. There’s a range of relaxing music for everyone. For a good night’s rest, you’ll want to wind down from the party beats that light up your brain and opt for soothing songs with slow rhythms that play only 60 to 80 beats per minute.
6. Pink noise
White noise is incredibly popular, but it’s not the only type of ambient sound that encourages restful sleep. An emerging trend is ‘pink noise, which plays various sounds at different frequencies in equal intensity. The result is a balance of low- and high-frequency sounds, just like when you’re out and about during the day. Pink noise has also shown to improve memory recall alongside restful sleep.
7. Soothing voices
As a kid, there was nothing more comforting than hearing your mother’s voice as you fell asleep. With a white noise machine, you can recreate this soothing tone.
These voices aren’t loud or disruptive – they are designed to be guided meditation and relaxation tracks that can ease your worries and lull you to sleep, just like when you were a kid.
Find Your Sleep Sound
There is a white noise machine or sleep therapy system for every type of sleeper. The key is to find the one that works best for you and lulls you to restful sleep. White noise machines come with various sound settings that allow you to recreate the most relaxing moments of your life and fall asleep, feeling like you’ve been transported back to them. Don’t be afraid to switch it up — try different sounds at different intensities, and see which helps you fall asleep the fastest and stay in a deep sleep longer.