Noise affects your overall sleep quality. Studies show that individuals exposed to excessive nighttime noise may experience drowsiness, impaired physical and cognitive performance, and fatigue during the day.
Even if you’re getting the suggested seven or more hours of sleep, if you experience regular interruptions due to nighttime noise, your body may not be getting the recharging benefits it needs to function well during the day. A recommended solution for this is using pink noise for sleep.
Pink noise may be a great solution to getting a peaceful sleep when you live in a noisy neighborhood. Using pink sound sleep machines can help create a uniform background that doesn’t trigger a specific reaction from your brain. They protect your ears from other forms of disruptive noise by masking them, so your brain doesn’t pick them up.
The Science Behind Pink Noise and Your Brain
Pink noise is a shade deeper compared to white noise. It includes all audible frequencies, similar to white noise; however, its energy is not distributed equally among them, unlike white noise. A perfect example of white noise and pink noise is the sound of a TV static and falling rain.
Examples of Pink Noise
The energy of pink noise is greater at lower frequencies and decreases as the frequency rises. It contains a mix of high and low frequencies that come in waves. Examples of pink noise are:
- Heartbeats
- Ocean waves
- Wind blowing
- A flowing river
- Leaves rustling
Pink noise helps in lowering the complex levels of brain activity. It can promote a stable sleep time, resulting in higher sleep quality. Additionally, listening to pink noise while sleeping may also improve memory. Studies have shown that pink noise enhances word recall ability in adults aged 60 to 84 years.
Why Use Pink Noise?
Here are common reasons to use pink noise for sleep:
- Difficulty falling and staying asleep
- Blocking disruptive noise, such as dog barking in the night or snoring
- Treating insomnia symptoms
- Helping create a sleep schedule for babies
- Improving concentration and focus
What Makes Pink Noise Different from Other Sound Colors?
Pink noise, also known as flicker noise, decreases in power as the frequency of the noise increases. It results from the trapping and detrapping of charge carriers, such as electrons, which is a stochastic process that is more likely at lower frequencies. Since the human ear is less sensitive to higher frequency noises, it is often used as a reference signal in audio engineering. Here’s how pink noise differs from other sound colors:
White Noise
White noise sound is a mixture of all the frequencies you can hear, from about 20 Hz to 20,000 Hz, all going at equal strength at the same time. Unlike white light, white noise has a flat power spectrum. It serves as a blocker for other background noises, allowing your brain to filter them out. Along with its randomness, white noise also includes an equal combination of frequencies, both high and low. It is widely present in music, particularly in percussion instruments, or it can be the static you hear from an old television or radio when nothing is broadcasting.
For some individuals, white noise enhances their cognitive function and masks unwanted background noise, but not everyone finds it beneficial. Research shows that some people find white noise distracting and may suffer decreased neurological and cognitive health.
Its steady hum is often described as:
- The whirring noise of a fan
- The hum of the air conditioner
- The static from a radio or TV signal
Brown Noise
Brown noise, similar to pink noise, is deeper and more pronounced at the lower end of the sound spectrum. Unlike white and pink noise, it doesn’t contain any high-frequency sounds. Brown noise is short for Brownian noise, because its signal resembles the activity of random movement of particles in a liquid known as Brownian motion. Examples of brown noise are:
- Strong waterfalls
- Thunder
- Low roaring
Many people find listening to brown noise beneficial in helping them focus and concentrate.
Blue Noise
Blue noise is the opposite of brown noise. Its energy is concentrated at the high end of the spectrum, which means it’s all treble and no bass. Blue noise may sound harsh for some individuals and is not widely used for sleep support.
One example of this noise is the Cherenkov radiation, wherein the electromagnetic radiation of a charged particle is released as it passes through a dielectric medium. Another example of blue noise is the sound of a hissing water spray.
Gray Noise
Grey noise is similar to white noise, which sounds equally loud at all frequencies. It boosts both the low-frequency or bass signal and higher frequencies, compensating for the way your ear works.
Black Noise
Black noise utilises pure silence, punctuated by the sudden occurrence of noise. The dominant energy level remains zero throughout all frequencies, with occasional fluctuations of random noise.
The Specific Benefits of Pink Noise for Sleep Quality
Similar to white noise, listening to pink noise while sleeping can help block out disruptive sounds, helping you to fall asleep faster and have an overall improved quality of sleep. Research indicates a connection between pink noise and deep sleep. It improves sleep quality by blocking out noises that hinder falling asleep or waking you up. Then it trains your brain to switch to sleep mode, which is essential for optimal functioning in all areas of your mental, cognitive, and physical health.
Individuals who listen to pink noise tend to have more stable sleep. Pink noise can reduce brain waves, which makes you fall asleep faster. As you fall asleep, your brain waves decrease in frequency until you drift off into a deep delta state. Then, delta waves dominate the majority of your sleep time, but REM cycles are an expression of brain waves dipping into theta during sleep. Listening to pink noise can prolong your deep sleep and increase the size of your brain waves during sleep.
Why You Might Prefer Pink Noise Over White Noise
Some individuals prefer listening to pink noise over white noise as it can be less annoying and disruptive than other colors. Although similar to white noise, it is gentler with lower, deeper sound waves. This type of noise may also be a preferred tool for masking out unwanted noise and supporting healthy sleep when compared to white noise. Unlike white noise, it does not produce a high-pitched sound, which can be harsh to some.
The sound energy in pink noise is more intense at lower frequencies, producing deeper and more ambient sounds, making it more relaxing and soothing to the human ear. Although only a few studies assessed the potential impact of pink noise on sleep, research suggests that it can be just as effective as white noise. Most people prefer pink noise because it is deeper compared to white noise, but not as deep as brown noise.
How to Effectively Use Pink Noise in Your Sleep Routine
There are several ways to introduce pink noise into your sleep routine. Tools like sound machines, apps, and even specialized headphones are some of the devices available in the market that you can use. You can listen to pink noise with these tools while sleeping, but you may need to experiment to find the option that works best for you. Here are some tips on how to effectively use pink noise in your sleep:
Use a Sleep Sound Machine
You can use a sleep sound machine to listen to pink noise when sleeping. Some devices offer timer options if you want the sound only during the first few hours of your sleep.
Keep the Volume at a Comfortable Level
Adjust the volume level from low to moderate, enough to mask unwanted background noises.
Pair with a Relaxing Routine
You can pair pink noise with your other nighttime routines, such as journaling or meditating. This trains your mind and body that it’s time to wind down.
Experiment with Duration
Try several durations when listening to pink noise and see what works best for you. Some people prefer listening to it all night, while others find that 30-60 minutes is enough for them to fall asleep.
Use Headphones or Speakers Wisely
If your place is too noisy, try listening to pink noise with headphones. Otherwise, a small speaker would be sufficient to provide a comforting background.