Herbie Murray
Many people rely on background noise to fall asleep. In fact, 52% of surveyed adults say they need some sort of background noise to sleep. The reasons for this vary, but it often comes down to personal preference and sleep history. For some, it may be a way to mask other unpleasant noises that could wake them up or distract them from anxious or intrusive thoughts. For others, it may be a way to fill the stark silence of the night, which can be a source of uneasiness or fear. While there is conflicting data on whether adding background noise improves sleep quality, some studies have found that certain types of noise, like white and pink noise, can lead to improved sleep.
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What You'll Learn
- White noise helps to mask other unpleasant noises
- It prevents jarring noises from waking you up
- Background noise can help to distract from anxious or intrusive thoughts
- It can improve sleep quality by increasing slow-wave sleep
- Some people fear sleeping in silence due to underlying conditions like GAD or OCD
White noise helps to mask other unpleasant noises
White noise is a popular tool for those who need noise to fall asleep. It is a type of "sound masking", which helps to block out other unpleasant noises that might otherwise wake someone up. White noise introduces a calm and consistent sound that prevents other noises from being picked out. This is because our brains are wired to pay attention to sharp changes in the environment, perceiving them as potential threats.
White noise is produced by layering multiple sound frequencies at the same time, resulting in a kind of 'hissing' sound. However, some people dislike this harsh sound and prefer "pink noise" or "brown noise". Pink noise has a lower frequency and resembles the sound of raindrops, while brown noise takes away some of the high-frequency sounds of white noise and is similar to the sound of ocean waves.
White noise is particularly useful for light sleepers who are prone to waking up from outside noises such as traffic or pets. It can also help to drown out the snoring of a partner, which may improve sleep quality. In addition, white noise can be beneficial for those with tinnitus, PTSD, anxiety, or ADHD, as it helps to distract from intrusive or anxious thoughts.
Research has found that white noise improved sleep quality for people in New York City who are frequently exposed to elevated noise levels. It has also been shown to help people fall asleep faster, with one study finding that white noise helped patients fall asleep 38% more quickly.
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It prevents jarring noises from waking you up
Background noise can help prevent jarring noises from waking you up. It can mask or muffle abrupt sounds that may otherwise startle you awake, making your room a more optimal sleep environment.
Our brains are constantly processing the noises around us, trying to distinguish specific noises that are meaningful to us from environmental "background" noise. When you add white noise to your environment, any incidental noises would be less jarring and attention-grabbing to your brain, and would just sound like part of that background.
White noise, which is a kind of quiet, neutral noise, can be a helpful tool for sleep, especially if you’re a light sleeper who is prone to waking up if you hear other sounds. Having a constant, low noise in the background masks some of the other things that you might hear at night, like the house settling, horns honking outside, or pets running around the house.
A 2021 Cornell University study found that white noise significantly improved sleep for people in New York City who are frequently exposed to elevated noise levels. This may be due to white noise's ability to "block" various types of noise.
However, it's important to note that there is conflicting data about whether adding background noise improves sleep quality. Some studies have found that certain kinds of noise, like “white” and “pink” noise (which has a lower frequency than white noise) can lead to improved sleep quality. On the other hand, a study of the effects of adding sound from an air conditioner in the home found no positive impact on sleep. Given the inconsistent data, the utility of adding background noise may come down to personal preference.
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Background noise can help to distract from anxious or intrusive thoughts
Background noise can be a useful tool to help people fall asleep and improve their overall sleep quality. For some, it can act as a distraction from anxious or intrusive thoughts, allowing them to relax and prepare their minds for sleep. This is especially beneficial for those with mental health conditions such as general anxiety disorder (GAD) or obsessive-compulsive disorder (OCD).
People with GAD often experience severe and ongoing worry, which can interfere with their daily lives and sleep. By introducing background noise, they can distract themselves from their anxious thoughts and create a more peaceful environment for sleep. Similarly, individuals with OCD may find that background noise helps prevent intrusive thoughts from taking over, acting as a coping mechanism during bedtime.
The type of background noise one chooses can vary. Some prefer the consistent ambient noise of a fan or air conditioner, which can effectively drown out other sounds. Others might opt for white noise, which has a 'hissing' sound and can be produced by a white noise machine or app. Nature sounds, such as rain or ocean waves, are also popular for inducing sleep.
It is worth noting that while background noise can be beneficial for some, it might not be the solution for everyone. Research studies have produced conflicting data, with some finding improvements in sleep quality and others finding no positive impact. Ultimately, the utility of background noise may come down to personal preference and individual needs.
Additionally, it is important to be mindful of the volume and proximity of noise machines or devices to avoid potential hearing damage. Prolonged exposure to noises above 70 decibels can harm an adult's hearing, so it is recommended to keep noise levels safe, especially for children.
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It can improve sleep quality by increasing slow-wave sleep
Noise can be beneficial for sleep quality, particularly in noisy environments. It can act as a form of "sound masking", helping to muffle or camouflage unexpected sounds that might startle you awake. This is especially useful in urban settings with constant background noise, such as from traffic or neighbours.
Research has found that white noise can be effective in improving sleep quality, particularly for light sleepers. A 2021 Cornell University study showed that white noise significantly improved sleep quality for people in New York City exposed to high noise levels. White noise can block" unexpected noises, reducing the likelihood of being startled awake.
Additionally, a study by Papalambros et al. (2017) found that pink noise enhanced deep sleep and improved brain activity. Deep sleep, or slow-wave sleep, is crucial for feeling refreshed and well-rested the next day. By increasing slow-wave sleep, pink noise can contribute to improved sleep quality and overall well-being.
It's worth noting that the effectiveness of noise in improving sleep may depend on individual preferences and the specific type of noise used. Some people prefer the lower-pitched sounds of pink or brown noise, which can be calming. However, for others, these same noises might induce stress. It's important to experiment and find the type of noise that works best for you.
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Some people fear sleeping in silence due to underlying conditions like GAD or OCD
Some people fear sleeping in silence due to underlying conditions like Generalized Anxiety Disorder (GAD) or Obsessive-Compulsive Disorder (OCD).
GAD and Sleep
GAD is a mental health condition characterised by severe and persistent worry that interferes with daily life and activities. It often causes sleep disturbances, with around 60-70% of people with GAD reporting prominent sleep issues. People with GAD may find that their anxiety and worries intensify at night when there are fewer distractions, making it difficult to fall asleep. As a result, they may turn to background noise as a form of distraction to help them fall asleep.
OCD and Sleep
OCD is a mental health disorder characterised by intrusive thoughts and repetitive behaviours. OCD can significantly impact sleep quality and duration, with individuals experiencing insomnia, fragmented sleep, and poor sleep quality. The intrusive thoughts associated with OCD often intensify during quiet moments, such as when trying to fall asleep, leading to heightened anxiety and difficulty sleeping. Additionally, compulsive behaviours associated with OCD can interfere with sleep routines and disrupt sleep continuity.
Overcoming Sleep Issues
To overcome sleep issues related to GAD or OCD, a multifaceted approach is necessary, addressing both the underlying condition and sleep hygiene practices. Relaxation techniques, establishing a bedtime routine, and limiting stimulants before bed can help improve sleep quality. Cognitive Behavioural Therapy (CBT), particularly Exposure and Response Prevention (ERP), is considered an effective treatment for OCD-related sleep issues. ERP involves gradually exposing individuals to their fears without performing compulsive behaviours, helping them confront and overcome their fears.
In summary, while some people may simply prefer sleeping with background noise, for others, it may be a way to manage underlying anxiety or OCD symptoms. If fear of sleeping in silence is causing significant distress or impairment, it is important to seek professional help to address any potential underlying conditions.
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Frequently asked questions
You may find that you need noise to sleep because it helps to mask other unpleasant or unexpected noises, which may startle you awake.
Sound masking is when you introduce a calm, gentle, and consistent background noise to prevent you from being able to distinguish other noises in your environment.
Examples of sounds that can be used for sound masking include white noise, pink noise, and brown noise. White noise has a hissing sound, while brown noise resembles the sound of ocean waves and pink noise resembles raindrops.
