Falling asleep is often more challenging than it sounds. A flickering light may bother you; a noisy neighbor or barking dog keeps you up. While we cannot always control everything in our surroundings, we can undoubtedly seek opportunities to create a better sleep zone. An excellent first step in enhancing your sleep environment could be utilizing a sound machine. According to Dr. Michael Breus, sound is one of the biggest disruptors of sleep.* In settings that are too quiet, disruptive noises like a snoring partner, passing traffic, or a dog barking become more noticeable to some individuals and can ultimately be disruptive. By incorporating a sound machine into your nighttime routine, you can develop a space that masks environmental noises that would otherwise disrupt you. Additionally, not only could a sound machine help you get to sleep and stay asleep, but it may even help train your brain to know when it’s time to go to sleep.**

When it comes to a sound machine, if whale sounds or rainforests aren't your thing, don't worry; there are more noise options to choose from than you might think. Most of us have heard of white noise, but within the last few years, different frequencies like brown and pink noise have entered the sleep scene. So, what is the difference between these noises, and which is best? Let's take a closer look.

White Noise

White noise is the most common of all the background noises and consists of all the frequencies any person could hear – about 20,000 tones – into one sound.^ White noise can be compared to a TV's static, the air-conditioning unit's humming, or the hissing of a radiator.

Many people rely on white noise to fall asleep, so nearly all sound machines and apps offer this type of background noise.

Pink Noise

Pink noise is deeper in tone than white noise, and while it also consists of all the same frequencies, the distribution varies. Pink noise features the subtle rise and fall of sound or the speed of sound. This noise sounds like falling rain, crashing waves, rustling leaves, or a gentle breeze.

Brown Noise

Brown noise consists of higher energy at a lower frequency. Unlike pink noise, brown noise is constant. Some describe brown noise as the sound in an airplane cabin during a flight, others as low roaring or loud waterfalls. Brown noise is often closer to a box fan's sound than white noise.

Sounds of Nature

For many, the sounds of nature can be incredibly calming and relaxing. Crashing waves, the rustling of leaves, or the simple sound of a babbling brook bring peace and tranquility to some. With today's technology, you can essentially bottle up those sounds and listen to them from the comfort of your bed.

While listening to the crashing of waves might not be for everyone, for some, these comforting sounds put their mind at ease and help them doze off into a deep slumber. With many available options, take the time to explore what sounds most soothing to you. Everyone is different, and there is no cookie-cutter recipe to find your perfect night’s sleep, only an assortment of ingredients you can mix to find your ideal fit.

Sources:

*EverydayHealth

**Healthline

^Mommypotamus