What is the Best Sound to Make You Sleep?

Ever had your peaceful night’s sleep ruined by unexpected noises and you are wondering what the best noise for sleep is? Waking up numerous times at night doesn’t exactly set you up for a day of feeling refreshed and looking ready.

It is not necessarily any noise that is the problem but those sudden changes in sound that have kept you awake.

There is a lot of noise that can come with special frequencies which can mask those disruptive noises, boost your brainpower, and even give you the kind of sleep that leaves you feeling fulfilled.

Alright, let’s explore the magic of the best sleep sounds and discover how they can be your secret weapon for a better night’s sleep.

The Best Noise for Sleep Improvement

The best noise for sleep varies from person to person, as individual preferences play a significant role.

Green and brown noises are the best noises for sleep because they can help you doze off and stay asleep.

Pink and white noise are also good because they help block out any annoying outside sounds. It’s like having a peaceful bubble around you while you get that sound sleep.

However, many people find certain types of sounds or white noise to be conducive to better sleep.

Here are the detailed descriptions of the popular choices of noise for sleep:

1. Green Noise

Green noise is just like white noise, but it’s a bit gentler and has a soothing quality. It sounds like a soft hiss, kind of like a waterfall, wind whistling, or waves at the beach. Some people even throw in nature sounds like birds or crickets into the mix.

While there isn’t as much research on green noise for sleep compared to white or pink noise, there’s some evidence that nature sounds, in general, can help you chill out.

Just like white and pink noise, green noise can also act like a sound barrier, drowning out annoying noises if you live in a loud area. So, if you’re looking for a calming background for better sleep, green noise might just be the best.

2. White Noise

White noise is like a shush sound that includes all the different sounds we can hear. It’s a mix of everything played at the same level. You might hear it from a fan, air conditioner, or static on the TV.

A study in 2021 found that people in New York City fell asleep faster and woke up less often at night when they used a white noise machine.

Another study found that white noise helped people sleep better in a noisy hospital. If you want to try it, play white noise quietly and maybe use a timer if you only need it to help you fall asleep, not stay asleep.

3. Brown Noise

Brown noise, also called red noise, is another kind of soothing sound that doesn’t follow a pattern. It’s like a low roar, similar to what you might hear in heavy rain or a thunderstorm.

Using brown noise for better sleep doesn’t have a ton of scientific backing yet. But there was a study in 2020 that found brown noise (as well as white and pink noise) can help your brain work better, especially your memory.

If you want to try brown noise to sleep, keep the volume low and maybe use a timer. But white and pink noise have more research saying they might be good for sleep, so you might want to give those a shot too.

4. Pink Noise

Pink noise is like a calmer version of white noise, just at a lower pitch. It’s deeper and often more soothing, similar to the sound of ocean waves, steady rain, or a waterfall.

Some studies suggest that listening to pink noise can make your brain waves simpler, helping you sleep better. In one study from 2012, people who listened to pink noise had more stable sleep with fewer awakenings.

You can find pink noise in nature, like in ocean waves, but you can also use apps that play dedicated pink noise. This gives you a constant, smooth sound that can cover up other noises and help you sleep.

5. Music

Calming music isn’t just for kids; it can also help adults unwind before bedtime. Your favorite tunes not only cover up other sounds but can also help you relax and take your mind off anxious thoughts. There’s even some proof that it might be helpful for people with sleep problems like insomnia.

If you go for music, go for something slow and calming. In 2021, a big study looking at lots of other studies found that listening to sleep music for at least three weeks can make your sleep better.

It might not make you fall asleep faster or spend more time sleeping, but it could help with anxiety. Another study found that calming music can help older adults get better sleep.

6. Sleep Stories

Just like we tell kids bedtime stories, adults can enjoy sleep stories to help them relax and fall asleep. Sleep stories are tales about calm or intentionally boring things, read in a soft voice. They’re good because they give your mind something else to focus on if you’re feeling anxious.

What’s cool about sleep stories is that they’re made specifically to help you sleep. If you listen to a regular audiobook, you might get too into the story and want to stay awake to hear more. Or the story might be scary and keep you thinking even after you turn it off.

Even though sleep stories are new, many people say they help them relax and fall asleep. When picking one, go for a short story so you can hear the end before you doze off, or choose something so boring that falling asleep halfway through is no big deal.

7. Autonomous Sensory Meridian Response

Autonomous Sensory Meridian Response(ASMR), is when people feel super relaxed and sometimes get a tingly feeling on their head or neck while listening to certain sounds. These sounds can include whispering, tapping, brushing, crinkling paper, or scratching.

Even though there’s not a ton of official science on ASMR, many people say it helps them sleep and deal with stress. A study in 2022 found that ASMR can lower stress and anxiety and make university students sleep well.

If you want to give it a try, check out different types of ASMR. Some just have sounds without talking, which might be less distracting than ones with talking.

8. Binaural Beats

Binaural beats are sounds with different frequencies played in each ear at the same time, but you can only feel the effects if you’re using headphones. But, wearing headphones might be uncomfortable if you like sleeping on your side.

In a study from 2018, people listened to these special beats while in light sleep. The beats stopped when they entered deep sleep. Turns out, the folks who listened to the beats had longer deep sleep than those who didn’t.

If you want to try, get comfortable headphones. There are even headbands with small speakers made for side sleeping that could work.

9. Silence

Having quiet while you sleep is the best. Even though we don’t have a ton of research on listening to sounds all night, we know that silence is good for us.

Too much noise, like from traffic or loud neighbors, can mess with your health, causing things like high blood pressure and maybe even heart problems. Some experts think our ears need a break to clean up and recover from the day.

There’s a study that says using earplugs and an eye mask can help you get more of that deep sleep, wake up less at night, and boost the sleep hormone melatonin. If you live in a noisy place, it might be a good idea to try earplugs.

Tips for Using Sound to Fall Asleep

Whether you prefer white or brown noise for better sleep, here are some tips to make the most of it:

1. Mind the Volume

Keep the noise at a gentle level, around 50 decibels or lower, to avoid waking up and protect your hearing.

2. Set a Timer

Use apps like White Noise Generator or Dark Noise with timers so the sounds don’t play all night, which could disrupt your sleep.

3. Experiment

If white noise isn’t doing the trick, try brown noise. Test listening with sleeping headphones or use a white noise machine by your bedside.

4. Keep it Dark and Cool

Turn off lights and maintain a cool room to avoid disturbances. Light can mess with your sleep hormones, and a hot room can make it harder to fall asleep.

5. Try Different Sounds

Everyone’s different, so experiment to find the sounds that work best for you. Track your results with apps like Oura over time.

6. Improve Sleep Habits

Look at your overall sleep habits. Cut out things that disturb your sleep, like late-night coffee or too much screen time. Make your bedroom cool, comfortable, and dark for optimal sleep.

7. Find a Comfortable Position

Experiment with sleeping positions to find what’s most comfortable for you. This, combined with your chosen sleep sounds, can help you drift off peacefully.

How to Fall and Stay Asleep without Sleep Sounds?

If you’re struggling with noise or racing thoughts affecting your sleep, here’s a simpler way to improve your sleep:

1. Get Morning Light

Exposure to sunlight in the morning helps regulate your sleep schedule. Spend at least 10 minutes in the sun right after waking up.

2. Dim Lights Before Bed

Reduce bright lights and wear blue-light-blocking glasses 90 minutes before bedtime to help your body produce melatonin, a sleep hormone.

3. Watch What You Consume

Avoid caffeine, big meals, intense workouts, and alcohol close to bedtime, as they can disrupt your sleep.

4. Create a Calming Routine

Establish a calming bedtime routine, like listening to sleep sounds, reading, journaling, or doing yoga. This signals your body that it’s time to slow down.

5. Optimize Your Bedroom

Make your bedroom dark, cool, and quiet. Aim for a temperature between 65 to 68 degrees Fahrenheit, use blackout curtains and an eye mask, and wear earplugs if needed. Keep noise below 35 decibels.

Improving your sleep habits, or nights of sleep hygiene, has a lot of evidence behind it and no downsides. It’s a simple and effective way to enhance your overall sleep quality.

While there isn’t conclusive evidence, we do know that dealing with nighttime noise can harm your sleep and well-being.

If silence is elusive, trying sleep sounds like Green, white noise, or calming music might be beneficial, especially if anxiety is keeping you awake.

Ultimately, the best sleep sound is whatever helps you relax and get a good night’s sleep, and what a sleep advisor agrees.