![]() Brown Noiseīrown noise, sometimes called red noise, has higher energy at lower frequencies. However, we need more evidence to show how well pink noise works for overall sleep quality and sleep duration. Another study found a positive association between pink noise and deep sleep. For many, pink noise is even-, flat-, and low-sounding.Īccording to a small study, pink noise can help reduce brain waves which promotes stable sleep. Pink noise is more intense at lower frequencies, which is why it has a deeper sound than white noise. But unlike white noise, the energy isn’t distributed evenly across them. Pink noise contains all audible frequencies. However, we need more research to understand the full range of benefits. Some studies also show it can be used as a complementary treatment for insomnia or other sleep disorders. Because all frequencies are on the same level, it can drown out loud sounds that spark brain activity. White noise can be very beneficial if you live in a noisy area. You can also buy a white noise machine or get a white noise app on your phone. This leads to a consistent humming sound. Energy is distributed equally across all audible frequencies. White noise is a mix of noises that creates a single sound. Here’s a rundown of the three most popular types of sleep noise: white noise, pink noise, and brown noise. However, it might be a good idea to turn the music off before you drift off if you think the sounds will wake you up.Īgain, it all depends on what works best for you.Įach type of sleep noise has a unique set of benefits, some more proven than others. Some folks prefer to listen to music for an hour or so before sleep, while others like to listen to it throughout the night. You should also avoid music that brings up negative feelings or increases your energy levels. That said, it’s best to opt for music that you find relaxing. This is that familiar feeling of when a person wakes up from their sleep because a song they heard before bed is stuck in their head. According to a 2021 study, listening to familiar songs can cause involuntary muscle imagery (aka earworms). It’s also important to note that certain music could disrupt sleep. Classical music was the most popular genre, but lots of folks also listened to rock, pop, acoustic, jazz, ambient, and even metal. A 2018 review analyzed the type of music participants listened to to help them sleep. In most cases, the type of music that works best depends on a person’s individual tastes. However, we need more evidence to know for sure. Some researchers also claim that relaxing music is more beneficial than rhythmic music. binaural beats) works better to induce REM sleep than other genres. There’s some evidence to suggest that certain music (e.g. A 2013 study found that gentle rhythms and lullabies helped lower the heart rate of baby participants, which prompted better sleep. It’s also worth noting that music can promote better sleep at any age. Interestingly, weighted blankets can also have this effect. All of these things can have a positive effect on sleep quality. So, music could help lower your heart rate, slow your breathing, and reduce blood pressure. Music has been found to calm the autonomic nervous system (ANS).The ANS helps control your body’s unconscious processes - like your heartbeat, breathing, and digestion. Another study noted that music can help release endorphins or change catecholamine levels, which can reduce pain levels and lower stress. This can be very beneficial since chronic pain or discomfort can make it difficult to get a good night’s rest.Īccording to a 2014 study, music has an analgesic effect that can distract you from pain. ![]() Research suggests that certain sounds or music can help reduce physical pain. This stress hormone can increase alertness, making it harder for you to fall and stay asleep. When these hormones function correctly, they help promote a regulated sleep-wake cycle and high-quality sleep.Īdditionally, studies show that listening to music can decrease cortisol levels. It’s been shown to increase mood-boosting chemicals in the brain such as serotonin, dopamine, and oxytocin. Listening to music can have an impact on the body’s hormones. Research shows that listening to music before bed can promote quality sleep in a variety of ways. ![]()
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