Ashwin Lewis
Many people find it hard to sleep without background noise. This could be due to a number of factors, including anxiety, a noisy environment, a psychological dependence, or poor sleep hygiene. Some people use background noise to mask disruptive sounds, such as traffic or a snoring partner, which can help create a more calming environment for sleep. Others may use it to block out intrusive thoughts. Research has shown that certain types of noise, such as white noise, can improve sleep quality.
| Characteristics | Values |
|---|---|
| Masks other noises | Background noise can mask other sounds that might disturb sleep, such as traffic or a snoring partner. |
| Soothing | Soft, predictable sounds can be soothing and provide a sense of security, making it easier to relax and fall asleep. |
| Distraction | Background noise can act as a distraction from intrusive thoughts, occupying the brain without engaging it too heavily. |
| Personal preference | Some people may prefer background noise due to their sleep history or environment. |
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What You'll Learn
Background noise can help mask other sounds
Some studies have found that certain kinds of noise, like "white" and "pink" noise, can lead to improved sleep quality. White noise, in particular, has been found to help people fall asleep faster and wake up less often during the night. A 2012 poll by the Sleep Foundation found that 5% of Americans deliberately sleep with noise, using devices like fans and air conditioners.
The soft, predictable sounds of background noise can provide a sense of security, making it easier to relax and drift off to sleep. However, it's important to note that too much noise can disrupt your sleep, and long-term exposure to noise pollution may lead to higher blood pressure and heart attacks. Experts generally recommend keeping your sleep environment below 35 decibels, which is about the sound of a whisper.
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It can be soothing and help you relax
Background noise can be soothing and help you relax. It can mask disruptive sounds, such as traffic or a snoring partner, and create a more calming environment for sleep. A constant, low noise in the background can block out other things you might hear at night, like the house settling or horns honking outside.
Some people may find it hard to sleep without noise, whether that's due to anxiety or a noisy environment. Sleeping with background noise can allow them to get more sleep than they would otherwise. For example, a 2021 study found that participants in New York City fell asleep faster and woke up less often when they slept with a white noise machine.
Background noise can also act as a coping mechanism and a distraction for people with OCD or GAD, preventing intrusive thoughts from invading their minds as they're waiting to doze off. The soft, predictable sounds can provide a sense of security, making it easier to relax and drift off to sleep.
It's recommended that you keep your sleep environment below 35 decibels, which is about the sound of a whisper. Experts usually recommend silence for sleep. However, research has shown that long-term exposure to noise pollution may lead to higher blood pressure and heart attacks.
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It can be a coping mechanism for intrusive thoughts
Background noise can be a coping mechanism for intrusive thoughts. For people with OCD, background noise can block out thoughts that invade their minds as they're waiting to fall asleep. It can prevent these thoughts, rather than alleviate anxiety. As Kilduff says, "Bedtime is a prime time for intrusive thoughts to show up. And the background noise acts as a kind of coping mechanism and a distraction. Having some kind of noise constantly running can occupy your brain without engaging you too heavily—with the goal being that there’s less space for those intrusive thoughts to occupy."
Background noise can also help to mask disruptive sounds, creating a more calming environment for sleep. A 2012 poll by the Sleep Foundation found that 5% of Americans deliberately sleep with noise, using devices like fans and air conditioners. Background noise helps people fall asleep because many find it soothing. The soft, predictable sounds can provide a sense of security, making it easier to relax and drift off to sleep.
Some people may find it hard to sleep without noise, whether that's due to anxiety, a noisy environment, or a psychological dependence. Sleeping with background noise allows them to get more sleep than they would otherwise. For example, a 2021 study found that participants in New York City fell asleep faster and woke up less often during the night when they slept with a white noise machine.
In general, it's recommended that you keep your sleep environment below 35 decibels, which is about the sound of a whisper. Experts usually recommend silence. More studies are needed, but research shows that long-term exposure to noise pollution may lead to higher blood pressure and heart attacks. However, your need for noise could also come down to personal preference and your sleep history. For example, if you grew up in a house that always had some kind of white noise in the background during bedtime, it might have become an ingrained routine as you're dozing off.
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It can be a personal preference
Some people may find it hard to sleep without noise — whether that’s due to anxiety, a psychological dependence, or a noisy environment. Sleeping with background noise allows them to get more sleep than they would otherwise. For example, a 2021 study found participants in noisy New York City fell asleep faster and woke up less often during the night when they slept with a white noise machine. In general, though, it’s recommended you keep your sleep environment below 35 decibels, which is about the sound of a whisper. Experts usually recommend silence. More studies are needed, but research shows long-term exposure to noise pollution may lead to higher blood pressure and heart attacks.
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It can be due to anxiety
Background noise can also help to block out thoughts that invade people's minds as they're waiting to doze off. This is particularly true for people with OCD or GAD, who might need the noise to prevent intrusive thoughts. "Bedtime is a prime time for intrusive thoughts to show up," says Kilduff. "And the background noise acts as a kind of coping mechanism and a distraction. Having some kind of noise constantly running can occupy your brain without engaging you too heavily—with the goal being that there’s less space for those intrusive thoughts to occupy."
It's also possible that your need for background noise is simply down to personal preference and your sleep history. For example, if you grew up in a house that always had some kind of white noise in the background during bedtime, it might have become an ingrained routine as you're dozing off.
However, it's important to note that too much noise can wreck your chances of getting a good night's sleep. Experts usually recommend keeping your sleep environment below 35 decibels, which is about the sound of a whisper. More studies are needed, but research shows that long-term exposure to noise pollution may lead to higher blood pressure and heart attacks.
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Frequently asked questions
Some people find it hard to sleep without noise, whether that's due to anxiety, a noisy environment, or a psychological dependence. Background noise can help by masking disruptive sounds and creating a more calming environment for sleep.
Background noise can help by drowning out other sounds, such as traffic or a snoring partner. It can also provide a sense of security, making it easier to relax and drift off.
Some good sources of background noise include white noise machines, fans, and air conditioners. Studies have found that certain kinds of noise, like "white" and "pink" noise, can lead to improved sleep quality.
