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Sleep Sounds

Sleep sounds, or the frequency of vibrations occurring each second, are gaining traction in the wellness world. These sounds are categorized by colors denoting their decibel levels - white, pink, brown, blue, violet, and gray. While more research is still needed to determine their efficacy for sleep, experts advise using continuous noise patterns rather than scattered ones if utilizing sleep sounds.

Sleep sounds have risen in popularity as part of the wellness movement, understandably so since quality sleep is crucial for overall well-being. The quest for optimal sleep continues, from the ideal duration and type to the most conducive environment. However, the concept of sleep sounds based on vibration frequencies remains relatively unfamiliar to the general public. While avoiding screen time before bed is common knowledge, the impact of surrounding vibration frequencies on sleep is less understood.

The simple answer? It actually makes a tremendous difference.

Raj Bhui, MD, a family medicine specialist and spokesperson for the American Academy of Sleep Medicine (AASM), explains that frequency refers to the number of vibrations or cycles per second. Humans can typically hear frequencies ranging from 20-20,000 Hz (vibrations per second).

According to Dr. Bhui, the different colored noises are characterized as follows:

White noise contains all frequencies at equal intensities, like static from a radio or TV.

Pink noise has the same frequency range, but intensity decreases as frequency increases, resulting in a softer, less harsh sound akin to wind or waterfalls.

Brown noise (red noise) is similar to pink noise but with a more rapid intensity decay at higher frequencies, giving it a rumbling quality reminiscent of rain or shower water.

Blue noise mirrors pink noise's intensity steps but increases with frequency.

Violet noise is like blue noise with intensity rising more steeply at higher frequencies, making them more prominent.

Gray noise has low mid-frequency intensity and higher intensity at the audible spectrum's ends, creating a U-shaped curve.

While some low-quality data suggests different sounds or music may aid relaxation, concentration, or sleep for certain groups, Dr. Bhui states more evidence-based research is needed to validate the benefits of sleep noise as a sleep aid.

Most research has focused on white noise, generally agreeing it may help mask disruptive noises in noisy environments like cities, although it could also disturb some individuals' sleep.

Apart from potential sleep benefits, white noise may help children with ADHD symptoms and provide relief for tinnitus or increased sensitivity to normal sounds.

One theory is that white noise masks sounds that could disrupt sleep since hearing doesn't fully shut off during sleep. Another posits that repeated use can condition the brain to associate white noise with sleep.

Before using sleep sounds, Dr. Bhui cautions against considering them a "natural" solution since they typically involve electronic devices, though they are generally low-risk if used appropriately.

Realistic expectations are essential, as sleep noise is not a cure-all, emphasizes Dr. Smith. Once deemed appropriate, ear protection is paramount by monitoring decibel levels, as prolonged exposure above 70-80 dB may increase hearing loss risk, rapidly worsening with intensity.

Dr. Smith recommends continuous noise, as changes like songs or commercials can disrupt sleep stages even without full awakening, degrading sleep quality. Using a sleep timer is another option, especially for initial sleep onset.

For persistent sleep issues despite hygiene measures, cognitive behavioral therapy for insomnia (CBT-I) is recommended, as sleep hygiene alone is often ineffective for insomnia.