Why do I need noise to fall asleep?

The idea that noise helps some people fall asleep is nothing new.

Medical workers say brown noise (heavy bass notes) and white noise (static sound) can help people fall asleep by masking external noise and promoting relaxation. You may also have encountered dating app profiles where people say it’s a “must” to turn on the fan at night, perhaps for cool air and/or noise. Other people might choose a TikTok, YouTube, or Spotify playlist.

But why? Why is background noise the best sleep aid for many of us?

According to doctors and sleep experts, there are actually several reasons why we might need noise to fall asleep, and that’s not necessarily a bad thing. Here’s what happens:

When thoughts like this are running through your head: Oh my gosh I will never finish this assignment and wow what I said at work confused me and I hope my friends don’t hate me for having to procrastinate and shoot again I forgot to order groceries … well, it makes sense that literally everything else would be necessary and relaxing.

“For those who struggle with anxiety, silence can get their minds racing, so background noise can be soothing,” they explained. Shelby HarrisDirector of Sleep Health at Sleepopolis.

In addition to comfort, sounds can distract us from anxious thoughts.

“People who are anxious or have racing thoughts can use sound and music to help them stop looking inward and processing what their mind is telling them,” he said. Dr. Neil Harish Patelis a family medicine physician at Providence St. Joseph’s Hospital in Southern California. “Some people may avoid silence because it forces them to sit with their thoughts flowing.”

There can be all sorts of disturbances at night, from roommates returning home late to the sound of police sirens. These sounds are especially noticeable at night when we are trying to block it all out and fall asleep.

So, again, a more pleasant noise, such as a soothing tune or a light-hearted TV show, can be welcome and calming.

“White noise is especially helpful for my tinnitus patients who prefer to focus on a sound other than the ringing they usually experience,” he said. Daniella MarchettiRise Science physician and certified sleep specialist. “It could also be useful for people living in urban areas where there may be significant noise pollution. This also has benefits for night shift workers who may have to block out daytime noise to sleep.”

She recommended keeping noise levels to 60 decibels or less. This comparable to the volume of a normal conversation or business office.

Not sure if you have this condition? Signs of ADHD in adults include spending money, procrastinating, and focusing too much just to scratch the surface. If this sounds familiar, try seeing a psychiatrist who can provide you with more information and/or a diagnosis.

Harris explained how attention deficit hyperactivity disorder may play a role here. “People with ADHD often find that steady sounds help them focus and relax,” she said.

Medications, nutritional supplements, sleep hygiene, nighttime rituals, and even some apps can also help people with ADHD sleep.

When our lives are often filled with constant bustle and noise—the printer, strangers chatting in a restaurant, running around the city—silence is a stark contrast. It’s annoying.

“If you think about our society and the way communities work, we are constantly surrounded or engulfed in sound,” Patel said, listing television, conversations, passing cars, the hum of the refrigerator and more. “People use outside noise because they get used to low levels of sound in the background and become uncomfortable in silence.”

Silence can feel “wrong” in this sense, making it harder for our brains to switch off, relax, and switch off.

Did you grow up with a bunch of siblings? Or maybe you just graduated from college and constantly heard your roommates scurrying around? The noise at night may seem familiar; we can get used to it.

“Some people just get used to sleeping in noise because they grew up in a noisy environment,” Harris said.

Night noise can be familiar to us and of our own free will. “Our brains, like everything else, can be trained,” Patel said. “So if a person starts using noise to help them fall asleep, they will become accustomed to needing some kind of stimulus to sleep.”

Similar to the reasons mentioned above, the lack of noise often means there are no people around, which can make you feel lonely.

“Some people are very afraid of being ‘alone’ and therefore believe that a voice filling the silence is a way to feel that there are people ‘around’,” Patel said.

This may especially apply to people who lost my partnerare live independently for the first time or extroverted.

According to Harris, it’s worth noting that the type of noise matters when it comes to sleep quality. TV shows can have loud moments, she says, and the music can occupy your mind so much that it can’t be distracted. So she recommended choosing other sounds that might help more.

“White noise is often a good choice because it masks irritating sounds and creates a constant background that helps you fall asleep and stay asleep,” she said. “Pink and brown noise, which have softer, deeper sounds, can also help you relax better.”

Marchetti agreed with the benefits of white noise. “White noise is supposed to mask disturbing noises in the bedroom and is a non-pharmacological approach to improve sleep and promote better sleep. improved sleep quality“,” she said, adding that it can also serve as a signal for sleep and distract from obsessive, anxious thoughts. “Research shows that white noise applied at a volume of 60 decibels or less (the volume of a quiet conversation) results in decreased nighttime awakenings, increased sleep time, and improved sleep efficiency.”

Patel shared other examples of useful (and unhelpful) sounds. “If one is going to use noise in the background, white noise, chanting/repetitive words, Tibetan bowls, binaural beats (alpha and theta waves) are better than TV noise, music or audiobooks,” he said.

If you’re having a hard time breaking the habit of falling asleep to a TV show or movie, you can keep it—you might just want to make some adjustments. Marchetti recommended not looking at the TV or covering the screen, and setting a timer to turn off after 30 minutes. ” blue light from the TV screen is enough to effectively suppress the promotion of melatonin,” she explained.

Experts also recommended keeping the volume low so it blocks out noise (such as cars passing by) but doesn’t disturb your sleep. “You don’t want it to be so loud that it keeps you from falling asleep,” Patel said.

Harris said it’s something you can play with. “Don’t be afraid to experiment with different types of noise and volume levels to see what works best for you,” she added.

Don’t forget about others sleep hygiene rulesor, for example, blocking out light, relaxing for 30 minutes before bed, exercising, and limiting caffeine intake (especially in the afternoon and evening). Avoidance nighttime habits that may make your anxiety worse (even though it’s tempting) such as scrolling and checking email are also useful.

All of this creates a calming pre-bed routine, Harris says, which “can really help signal to your body that it’s time to wind down and get ready for sleep.”

Additionally, Marchetti mentioned cognitive behavioral approaches. This helps people reduce anxious thoughts about falling asleep, which in turn can keep them awake.

While she generally recommended a quiet environment, she acknowledged that it might not be suitable for everyone. At the end of the day, it’s about what works for you.

“I always tell my patients: If it works for you, don’t change anything,” Marchetti added. “But if you’re having trouble sleeping, then it’s time to try something else.”