Sleep Psychology: Exploring The Effectiveness Of Brown Noise For Sleep
Sleep tends to be a fundamental aspect of our daily lives, yet its significance often goes unnoticed among our busy schedules and the plethora of distractions we encounter each day. Many people use white noise or brown noise to help them fall asleep more quickly, and while research typically supports the use of white noise, studies don’t yet exist on the effectiveness of brown noise. Additional ways to promote better sleep may include improving sleep hygiene practices, working with your doctor to rule out sleep disorders, and talking to a licensed mental health professional to address stress.
The importance of sleep
Sleeping is something we usually do every day, but not everyone has the same quality of sleep or understands the importance of sleep. In fact, many adults in the US consistently don’t get the recommended seven to nine hours of sleep each night. According to the Centers for Disease Control and Prevention (CDC), approximately one out of three US adults don’t get enough sleep each day.
The National Heart, Blood, and Lung Institute reports that sleep generally supports healthy brain function and physical health, as well as the abilities to think, learn, interact with others, work, and react to various situations. The amount of sleep an individual gets can directly impact various body systems, such as the metabolism, immune system, circulatory system, and respiratory system.
Those who don’t get enough sleep may be more likely to experience health concerns like high blood pressure, obesity, stroke, and coronary heart disease, as well as metabolic syndrome and a weakened immune system. Daily activities at work and school can also be negatively affected when individuals don’t get enough sleep. The risk of dementia and various mental health conditions tends to rise in response to sleep deprivation as well.
The effectiveness of brown noise for better sleep
You might have heard of people using different types of noise to help them sleep. While some individuals prefer to sleep in total silence, others may find that ambient noise helps them relax and drift off to sleep more easily.
Many people are familiar with white noise, which can refer to the steady sound of a fan, air conditioning unit, or radio static. It can be thought of as a form of constant, relaxing background noise that tends to mask other sounds.
Brown noise, meanwhile, can be thought of as a deep and soothing noise that emphasizes bass frequencies. Examples include a cat purring, a fire crackling, thunder, and strong wind.
For instance, a 2017 study investigating the effectiveness of white noise for sleep concluded that “broadband sound administration significantly reduced sleep onset latency by 38% compared to normal environmental noise.” In other words, study participants who listened to white noise fell asleep approximately 38% faster than those who did not, suggesting that white noise could be helpful for individuals who experience insomnia. As another type of soothing noise, it’s possible that brown noise could produce similar effects.
A 2021 study noted that “white noise significantly improved sleep based on subjective and objective measurements in subjects complaining of difficulty sleeping due to high levels of environmental noise.” Therefore, white noise (and potentially brown noise, although there isn’t yet research to support it) could help individuals living in noisy environments get better sleep by masking other sounds.
Additional tips for better sleep
While everyone tends to have trouble sleeping occasionally, consistently struggling to sleep may indicate the need for improved sleep hygiene. Healthy sleep hygiene practices can include the following:
- Going to bed and waking up at the same time each day, even on weekends and days off
- Getting regular exercise each day
- Getting exposure to natural light or a light box early in the day
- Avoiding caffeine, alcohol, and nicotine consumption for several hours before bedtime
- Trying not to take long naps during the day
- Avoiding eating large quantities of food right before bed
- Putting away electronics and sources of artificial light before going to sleep
- Ensuring your room is cool, dark, and comfortable
- Developing a relaxing nightly routine to signal to your body that it’s time to sleep
In addition, it may be beneficial to consult your doctor, as they can check for possible sleep disorders or physical conditions that could be impacting your sleep. If physical conditions are ruled out, working with a licensed therapist to address any underlying mental health disorders or stress may be helpful.
How therapy can help
Often, individuals struggle to sleep because they’re stressed or have a lot on their minds. Intense or challenging emotions may make it difficult to relax enough to drift off to sleep. Working with a therapist can enable people to identify unhelpful thought patterns that could be preventing them from sleeping. It may also help individuals address underlying mental health disorders that could be contributing to insomnia.
While many people enjoying working with therapists in person, this isn’t always convenient or accessible. Online therapy can serve as a more widely available mode of seeking professional help, and it tends to be more customizable. Users can choose the time and location of their sessions, as well as deciding between video, audio, and online chat for each appointment.
Research generally supports online therapy as an insomnia treatment, and it may also treat common co-occurring disorders like depression. A 2023 study investigating the efficacy of digital cognitive behavioral therapy for insomnia reported that it “seems to be effective in alleviating insomnia and depression and might be considered as a viable treatment option for depression.”
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