Can Soundscapes and Background Noise Lead to a Better Sleep?

In our ever-busy world, getting a good night’s sleep can sometimes feel like a battle. Fortunately, a variety of auditory experiences have been designed to help us drift off. Whether it’s the soothing rhythms of nature, the gentle patter of rain, or the steady hum of white noise, each has its own set of benefits. Here’s a guide to what you might want to listen to when trying to fall asleep, and why it might be the perfect fit for you.

Soundscapes

Soundscapes, including recordings of rainforests, ocean waves or rain mimic the calming sounds of nature. These sounds are often rhythmic and predictable, soothing the brain and promoting relaxation. They can mask distracting noises from your environment, helping those living in loud areas. However, the effectiveness can vary; while some find these sounds peaceful, others might find certain nature sounds, like bird calls or intermittent animal noises disruptive.

White Noise

White noise is produced by layering multiple sound frequencies at the same time, working wonders in drowning out other sounds. On the downside, some people find white noise itself to be too harsh or hissing, which can be counterproductive for relaxation. For those who find white noise too harsh, you may prefer pink noise instead. This combines louder high-frequency noise with softer low-frequency noise, resulting in a sound that is much smoother.

ASMR

Autonomous Sensory Meridian Response (ASMR) causes a static-like feeling to spread from the head and down the spine in response to sensory triggers. It involves listening to gentle whispers, brushing sounds, tapping, and other soft noises meant to induce a tingling sensation that can relax the mind. However, for those who don’t experience the ASMR effect, these sounds might be irritating.

Audiobooks and Podcasts

It’s not uncommon to have racing thoughts at night, especially if you’ve had a busy or stressful day. But by focusing on the story in an audiobook, you can distract yourself from those thoughts and give your mind a much-needed break. The key is choosing the right content, ideally something calming and not too emotionally charged or intellectually demanding. However, if you were to pick something particularly engaging you risk hindering getting a deep sleep.

Long-form Video Content

For some, the background noise of a television or long-form video content on platforms like YouTube can be comforting at bedtime. This usually works best when the content is familiar and not overly stimulating. The risk is that the light from screens can interfere with the production of melatonin, the hormone responsible for regulating sleep, potentially making it harder to fall asleep.