Getting a good night’s sleep is more than just a luxury – it is necessary for achieving optimal functioning and safeguarding our overall health. Yet, many of us struggle with getting adequate rest each day.
There are multiple factors that can make it challenging for us to drift off to dreamland, including stress, disruptive environments, and our own racing thoughts. When your mind is preoccupied, or your surroundings are too noisy, it can disturb your sleep and leave you feeling restless.
If you’re looking for a simple solution to overcome these disturbances, white noise may hold the key. But how does it work, and why is it effective?
How Sounds Stimulate Our Minds
Sounds have the ability to influence our brains in profound ways, typically through the hold their presence can have on our mental processes. For instance, studies have found that listening to lyrical songs can hinder concentration, whereas listening to classical music or sounds found in nature can enhance it.
Background noises in particular can have a significant impact on our ability to focus, especially if they are loud enough to the point of distraction.
“When we receive sound signals that are not relevant to our current focus, our brain detects them because they might be important or unexpected.” elaborated Dr Annabelle Chow, the Principal Clinical Psychologist at Annabelle Psychology, in CNA.
“If our brain decides the sound is important, our prefrontal cortex and parietal lobe shift our attention to the sound involuntarily.”
She refers to the parts of our brain that play a crucial role in cognitive functioning and how sensory information is processed. This redirection—while useful for survival—can cause cognitive fatigue and hinder relaxation, particularly at night. Noise disturbances prevent us from entering the deep sleep phases essential for physical and mental recovery.
This is where the soothing concept of white noise comes in.
Serving as a balm in a world filled with constant noise, white noise is created by a blend of frequencies that are equalised to produce a continuous stream of sound that can have a deeply calming effect on our minds, benefiting not just our focus, but the quality of our sleep.
How White Noise Promotes Rest and Relaxation
White noise is a balanced mix of sound frequencies, resembling gentle static (like a TV or radio left on). It works by drowning out environmental noises – such as honking cars or a partner snoring – that can interrupt sleep.
For those struggling to fall asleep in the first place, research has shown that white noise can make it easier for your to drift off. Here’s how:
- Blocks Disruptions: It provides a steady sound “blanket,” masking sudden or loud noises that might wake you.
- Clears Mental Clutter: The constant hum helps quiet racing thoughts, reducing stress and anxiety.
- Calms the Nervous System: Ambient sounds like rain or rustling leaves synchronise with your body’s natural rhythms, as Dr. Chow explains:
“Slower music synchronises with our parasympathetic nervous system through a process called entrainment, where the body aligns with the environment’s rhythm.” explained Dr Chow.
“Essentially, the brain recognises that it does not need to be in fight-or-flight mode because the sounds remain consistent. Focusing on these sounds helps distract us from anxious thoughts or other noises that might keep us awake. These sounds help decrease stress by regulating stress hormones like cortisol.”
As our minds quieten, our body is better prepared for sleep, since the atmosphere created by white or ambient noise signals to our brain that it is time to rest.
Finding the Right Soundscape for Better Sleep
While white noise is intended to have positive outcomes on sleep, results may vary. Individuals have differences in sensory processing and varying sensitivity levels to different sounds.
“Some people might find the pitter-patter of rain soothing due to its stable and consistent nature, while others with sensitivity to repetition may find it overwhelming.” explained Dr Chow.
As such, it is important to find sounds that can engender the greatest sense of calm and contentment in yourself. The various sleep apps and plethora of online resources available are good places to start your search.
So the next time you’re tossing and turning in bed, incorporating a little aural assistance into your sleep environment could make all the difference.
