Best Noise for Sleep – 10 Sounds to Help You Sleep Better
Whether it's the gentle hum of white noise or the soothing rhythm of ocean waves, the right sound can significantly enhance your sleep.
Andrew Jolie September 06, 2024 7 min read
Finding the best noise for sleep can be a game-changer for anyone struggling to catch some Z’s.
Whether it's the gentle hum of white noise or the soothing rhythm of ocean waves, the right sound can significantly enhance your sleep environment, making it easier to drift off and stay asleep throughout the night.
From soothing sleep noises like raindrops to more specific sounds such as background noise for sleep or even airplane sounds for sleeping, you’ll discover how different sounds can cater to different sleep needs.
Sit tight as we explore why some people can only sleep with noise, uncover the science behind sound frequencies for sleep, and why certain noises or colors of noise are more conducive to rest than others.
So, whether you're a light sleeper who needs background noise to block out disruptions or someone looking for the perfect sound that puts you to sleep almost immediately, this list will provide you with the best options to enhance your nighttime routine for optimal rest.
Key Benefits of Using Sounds as a Natural Sleep Aid
Listening to calming sounds such as nature sounds, white noise, or gentle music can induce relaxation by lowering stress hormone levels, reducing muscle tension, and slowing heart rate and breathing.
Here’s how soothing noises can lead to a deeper, more restorative night’s rest.
- Improved Sleep Quality: Soothing sounds like white noise or rain can drown out disruptive background noises, creating a consistent auditory environment that promotes easier sleep onset and fewer awakenings during the night.
- Faster Sleep Onset: Certain sounds act as a signal for the brain to relax and prepare for sleep. Soft, rhythmic sounds can significantly reduce the time it takes to fall asleep.
- Enhanced Deep Sleep: Deep sleep noise like pink or brown noise can enhance brainwave activities associated with deep sleep, helping you achieve longer periods of restorative sleep essential for physical recovery and memory consolidation.
- Reduced Sleep Anxiety: For those who find silence unsettling, having background noise can provide a sense of security and calm, easing anxiety and allowing the mind to calm down more quickly.
- Adaptability: The best sounds for sleeping can be tailored to personal preference and changed depending on your mood or environment, making it a flexible and effective way to enhance your sleep routine.
Each of these sound benefits aids in achieving a better night's sleep and also enhances overall health and well-being.
So, whether you're struggling with insomnia or simply seeking a more peaceful sleep experience, adding a sound element could be the soothing solution you need.
Source: Pexels
10 Calming Sounds to Help You Sleep
Studies have shown that playing nature sounds for just 30 minutes before bed can significantly improve sleep quality.
Now, let’s explore 10 calming sounds designed to guide you into a deep, restful sleep:
- Ocean Sleep Sounds: The rhythmic crashing of waves creates a meditative state, making it easier to drift off.
- Rain Rain Sleep: The gentle patter of rain provides a comforting and consistent sound that masks disruptive noise.
- Nature Sounds for Sleeping: From forest whispers to wildlife murmurs, these sounds reconnect you with the calming effects of nature.
- Relaxing Sounds for Sleeping: Soft, ambient tones that promote relaxation and help reduce stress before bedtime.
- Brown Noise Sleep: A deeper alternative to white noise, brown noise features less high-frequency sounds, ideal for drowning out harsh disturbances.
- Pink Noise for Sleep: This sound balances deep tones with higher frequencies, perfect for enhancing brain activity associated with deep sleep.
- White Noise: A classic choice for blocking a range of frequencies, white noise is universally recognized for improving sleep by promoting a consistent auditory environment.
- Waves Sleep Sounds: Like ocean sounds, the repetitive lapping of lake or river waves can be deeply soothing and even hypnotic.
- Beach Noises Sleep: The combination of waves, seagulls, and distant voices can simulate a relaxing day at the beach, setting the perfect scene for sleep.
- Music: Soft lyrical melodies or slow instrumental pieces can significantly calm the mind and prepare the body for sleep.
Incorporating these sounds into your bedtime routine via a device like the Bía Sleep Mask (which can play these sounds directly to you in a comfortable, sleep-promoting format) offers a natural and effective way to enhance your sleep environment.
Tips for Using Sound to Fall Asleep
A poll of 2,000 adults found that half enjoy listening to white noise to go to sleep or wake them up. Discover how simple audio elements can lead you into a deeper, more peaceful slumber.
- Choose Your Sound Wisely: Not all sounds are created equal when it comes to sleep. Opt for calming sounds that resonate with you personally, whether it's the gentle hum of white noise, the rhythmic crashing of ocean sleep sounds, or the soothing pitter-patter of rain rain sleep.
- Keep the Volume Moderate: The volume should be enough to mask external noises but not so loud that it becomes disruptive. A soft, ambient level is most conducive to sleep.
- Use a Sound Machine or App: Invest in a good-quality sound machine or download a sleep app that offers a variety of relaxing sounds. This allows you to experiment with different sounds and find what works best for you.
- Set a Timer: Many sound machines and apps allow you to set a timer so that the sound doesn’t play all night long. This can be particularly useful if you find that the noise might wake you once you’re already asleep.
- Consistency is Key: Try to incorporate these sounds into your regular bedtime routine. Consistency helps your brain associate these sounds with sleep, making it easier to wind down night after night.
- Adjust According to the Environment: Be mindful of changing your sound choices with the seasons or your environment. For instance, in the winter, a soft white noise might feel cozier, whereas in the summer, beach noises sleep or waves sleep sounds might be more relaxing.
Building in these tips into your bedtime routine can help signal to your body that it's time to wind down, making it easier to transition into sleep.
Smart Tip: Want nature to work its magic on your sleep quality tonight? Then get the Bía Sleep Mask. Why? Bía creates a cozy ambiance and has a playlist ready to help you relax.
Want some proof? Listen to our Neural Music designed to guide your brain into a deeper sleep faster than ever before.
With Bía’s Bluetooth streaming you get to stream your favorite music, sleep sounds, and meditation tracks all night long -- or you can preset the sounds to stop as soon as you fall asleep.
What Noise to Avoid When Sleeping and How to Do That?
While the right sounds can usher in a night of deep sleep, certain noises must be avoided to prevent sleep disturbances.
Understanding what to avoid and how to manage your sound environment can significantly enhance the quality of your sleep.
Traffic Noise: The irregular nature of traffic and car horns can disrupt sleep patterns and prevent deep sleep phases. Consider dampening the noise with heavy curtains or double-pane windows.
Neighbor's Noise: Living in close quarters can mean overhearing conversations, music, or television from next door. Using white noise machines or apps can help mask these disruptions by providing a consistent sound backdrop that blurs unwanted noises.
Household Clatter: Sudden sounds like doors slamming or floors creaking can startle you awake. Placing rugs and using furniture pads can help absorb these sounds. Encourage household members to be mindful of noise during sleeping hours, especially if their schedules differ from yours.
Electronic Disturbances: Unexpected beeps from appliances or notifications from phones and tablets can disrupt your sleep cycle. Make a habit of turning off unnecessary electronics at night and keeping your phone on silent or in do-not-disturb mode.
Pet Sounds: Pets can be unpredictable with their movements and noises at night. If your pet's activity is disrupting your sleep, consider creating a comfortable sleeping area for them outside your bedroom.
Managing these noises involves creating a proactive sleep environment suited to your needs.
Assess the sources of disturbance in your space and take practical steps to mitigate them, like using sound barriers or sleep-friendly settings on devices.
Remember, a quiet bedroom is the foundation of good sleep hygiene, paving the way for a restful night.
The best color of noise for sleep often depends on personal preference and specific sleep issues. Pink noise is frequently recommended as it promotes relaxation and deeper, more restful sleep by reducing the volume of higher frequencies, making it a balanced listening experience. Brown noise, with its deeper and more soothing sound, can also create a calming environment and help lower stress levels, making it ideal for those seeking a more peaceful sleep setting.
Green, pink, and brown noise are different sound frequencies that can affect relaxation and sleep. Pink noise has a balanced frequency spectrum, resembling the sound of a gentle rain or a waterfall. Brown noise is deeper and richer than pink noise, producing a sound similar to thunder or a strong waterfall. Green noise falls in the middle of the sound spectrum and is often associated with natural sounds, like ocean waves.
Classical music, particularly pieces by composers like Mozart and Debussy, is widely recommended due to its soothing melodies and slow tempos. Ambient music and natural sounds, such as rainfall or ocean waves, can also create a peaceful atmosphere conducive to sleep.
It is often referred to as "noise dependence" or "sleeping with background noise." This phenomenon can arise from various factors, including a psychological reliance on sound to mask disruptive environmental noises, anxiety about silence, or simply a preference for auditory stimulation while sleeping.
Specific sound frequencies helpful for sleep include:
- Pink noise which promote deeper and more stable sleep by masking disruptive sounds.
- Binaural beats, which create an auditory illusion by playing different frequencies in each ear, may induce relaxation and reduce anxiety when played in the alpha (8-13 Hz) or theta (4-8 Hz) frequency ranges.
- Nature sounds like rainfall or ocean waves, especially when played at frequencies around 10 Hz, can create a calming environment conducive to sleep.
Yes, it does. The consistent sound of white noise acts as a calming background, masking disruptive noises and creating a soothing environment that promotes relaxation. This can be particularly beneficial for individuals who are sensitive to silence or environmental sounds that may trigger anxiety.
Background noise can help mask disruptive environmental sounds, such as traffic or neighbors, creating a more soothing atmosphere conducive to sleep. Plus, anxiety or stress can make silence feel overwhelming, leading to racing thoughts that hinder relaxation.
