If you have difficulty sleeping or want to improve the quality of your sleep, you may have been advised to listen to white noise or the sound of the sea. Such sounds are available on various applications, including Spotify, YouTube, and other websites. But the question is, do they actually work or are they just a myth?
Numerous studies have suggested that certain sounds can help us sleep better and fall asleep faster. One example is white noise, which can incorporate all the frequencies that our ears can hear at the same amplitude and power. This category of sounds includes specific ocean or rain sounds, as well as various nature and other sound types.
Studies support white noise, although not all
Recent studies have demonstrated the positive effects of white noise on improving sleep quality and duration, particularly in noisy environments. For instance, a 2021 study conducted on New York residents exposed to high levels of environmental noise found that white noise significantly improved sleep quality and was as effective as a 2mg dose of eszopiclone, a commonly prescribed insomnia medication. Moreover, a 2005 study on ICU patients in the US showed that exposure to white noise helped them sleep better.
However, Dr. Rybel Wix, a sleep specialist, suggests that white noise should only be used to help individuals fall asleep, as it may have a negative impact on the REM phase of sleep. She also mentions that other sounds, such as the soothing sound of a stream or the gentle crashing of waves, may aid in improving sleep quality, although there is no scientific evidence to support this claim.
The effectiveness of white noise in improving sleep quality is still subject to debate, with some studies showing positive results in helping people fall asleep and others showing no significant effect on sleep quality.
However, many experts agree that white noise can be effective in masking external noises, particularly for those who are easily disturbed by sounds such as construction work or traffic. Ultimately, the efficacy of white noise for improving sleep may vary from person to person, and it is recommended that individuals experiment with different sounds and techniques to find what works best for them.
It is important to note that not all sounds work for everyone, and there are other types of noises such as brown or pink noise that may be better suited for certain individuals. It is not recommended to use white noise to help children sleep as it may create a dependence on the sound, and there is not enough evidence to support its use for pediatric insomnia.
For those who want to improve their sleep quality or fall asleep faster, trying out white noise applications or sounds like the sea may be worth a shot. However, if you struggle with insomnia or other sleep problems, it is best to establish good sleep habits and seek professional help rather than relying solely on these sounds.
Sound apps that will make you sleep soundly
In case you’ve made the decision to give them a try and see if they can be helpful, we will provide some recommendations on the most highly regarded options due to their favorable reviews and appealing features.
- white noise for sleep
- Sleep Sounds: Relaxing
- HQ white noise
