Are you struggling to sleep soundly at night? There can be a variety of reasons due to which you might be facing trouble sleeping like stress and anxiety, lack of a comfortable mattress, noisy surroundings, spicy food, etc. The National Sleep Foundation surveyed in 2011 and found out that in the entire population it is Generation Y which has the most difficulty falling asleep. There are a lot of distractions, like mobile screens, late-night movie watching, etc. But it is important to realise that sleep is the a fundamental part of a healthy body and a balanced lifestyle. Along with eliminating distractions, there are several other measures also you can use to sleep better. This might seem strange, but not all noises and music are distracting. The right noise can do the trick for you and help you fall into a relaxing sleep. You can start by trying a few on different nights and then deciding which sounds work best for you. Mentioned below are a few recommendations which are worth trying.
White Noise
The National Sleep Foundation describes white noise as a sound that is present in the background and is consistent like sounds of the air conditioner, air purifier, ticking off the clock, etc. These sounds create a frequency of their own and blend into your brain by masking the other sounds. It has been greatly known to treat insomnia and regularise the sleeping patterns. If you cannot identify or generate white noise in your bedroom, then you can download mobile apps that can do the same for you. You can also buy white noise machines which are known as sound conditioners in the market. Some of the famous white noise applications are White Noise Lite, Sleep Pillow Sound, White Noise Ambience Lite, etc.
Pink Noise
This noise might be unheard of as it is recently discovered. In contrast to white noise which creates an equal frequency of its own, pink noise creates a balanced frequency of both high and low sounds. The pink noise mimes the sounds of nature, and studies have revealed that pink noises allow the individual to slip into a more deep and relaxing sleep. To the human ear, these pink noises sound to be a little flat as their energy is a little more intense at lower frequencies. Some of the pink noises from nature are rustling leaves, rain droplets, wind blowing, brook babbling, etc. The best way to choose or decide on a pink noise is to go according to your preferences. For example, if you are a water-loving person, then you might like the sound of a babbling brook better than rustling leaves.
Ocean Waves
Ocean waves have been known to relax the mind, help focus, and attain a state of contentment and peace. Ocean waves are a popular sound choice for falling asleep. The sound of waves crashing rhythmically onto the sand and water includes a fluctuation in amplitudes and frequencies which calms the human mind and relaxes it into a meditative state. There are numerous playlists available on Spotify, YouTube, iTunes, etc. to choose from. However, some experts believe the continuous sound of water increases the urge of using the toilet repeatedly for some people. Other than the ocean waves, you can also try other water sounds like the patter of rain droplets, a flowing stream, rain falling on the roof, etc.
Relaxing Classical Music
Other than different types of sound, classical music can also help you sleep better. Relaxing and soothing music can lower your anxiety and blood pressure and calm your mental state. Research at renowned Hungary’s Semmelweis University has proved that listening to classical music while sleeping has greatly improved sleep quality, especially in young adults. The brain while listening to your favourite music lights up your arousal state, which then gradually lulls you into sleep. You might have to try several classical pieces before deciding on the one which works the best for you. Some of the pieces which are being used as relaxing sleep pieces since ages are,
- Beethoven, Moonlight Sonata
- Bill Evans, Peace Piece
- Mozart, Concerto for Flute and Harp
- Holst, Venus the Bringer of Peace
- Chopin, Nocturne №2
- Ravel, Piano Concerto in G major
- J.S.Bach, Prelude №1
- Massenet, Meditation
Black Noise
Black noise runs on the principle that silence has a sound of its own. Both silence and sound are mutually exclusive and share a complex relationship. In black noise, the dominant energy level is zero through all the frequencies but has sudden, unpredictable rises. The black noise forces the brain to focus on the sudden and subtle transformation between sound and sleep, which then helps the brain relax. You can easily find long black noise playlists on YouTube, Spotify, iTunes, etc. However, as compared to white noise and pink noise, black noise is not for everybody. Only a few out of many can benefit from this because for many people; the sudden sound becomes the reason for sleep disruption. It requires a lot of focus a deep meditative state for sleeping with black noise.
Brown Noise
Brown noise is very less in frequency as compared to white noise and pink noise. It has greatly been identified with the sound of the ocean waves due to its balanced frequency. Experts have defined brown noise has had more bass than white noise and pink noise which makes it more pleasant to listen to. Other than helping you sleep some other benefits of brown noise are increasing reading comprehension, improving focusing power, etc. Many people play brown noise in the background while studying as well to concentrate better. However, sometimes people have complained that they couldn’t decipher the brown noises without headphones. You might have to use outside noise-cancelling earphones or headphones while listening to brown noise. But some people find it difficult to fall asleep with earphones or headphones on as it leads to headaches. In this case, you will have to find a way that works the best for you like placing the speakers right next to your pillow.
Personal noise
All the other noises like white noise, pink noise, black noise, etc. might not be correct for you and the secret of your relaxing sleep can be your partner’s snores. These noises are referred to as personal noises, and they vary from individual to individual. There can be a variety of personal noises like your partner’s snores, the tap dripping constantly dripping from your washbasin, the keyboard tapping noises while someone in your family works at night, etc. there is no fixed frequency of it, and they can vary daily. But the brain starts to relate these noises with the idea of sleeping which can then help you drift into a relaxing and deep sleep.
Here are some of the best-rated insomnia apps for both Android and iPhone, which can also help you sleep better.
- Sleep Cycle
- Relax and Sleep Well
- Pzizz — Sleep, Nap, Focus
- Nature Sounds Relax and Sleep
- Sleep as Android
- Sleepo
- Relax Melodies: Sleep Sounds
- Sleep Genius
Living with short term insomnia or chronic insomnia can be very challenging and demanding. It can disrupt your work-life balance and also your productivity. Feeling groggy and tired while working can affect your performance and cause a chain of other effects. In case the sleeping sound does not help you can also try to make some other minor changes in your routine to sleep better.
- Be more active, exercise for a minimum of 30–40 minutes every day.
- Try to wake up and sleep at a fixed time every day to set your biological clock.
- Do not take naps any time during the day.
- Do not eat 3 hours before going to bed.
- Do not eat very heavy, oily, and spicy food for dinner.
- Use essential oils as aromatherapy in the bedroom while sleeping like chamomile oil, lavender oil, peppermint oil, etc.
However, do not stress much over your loss of sleep and keep in mind that bringing your sleep routine to normal is a gradual and slow process. Do not lose hope and be patient to achieve the best results.
