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Just as you’re about to drift off to sleep, the sound of a firework, a neighbour’s barking dog, and a police siren interrupt your slumber. A certain noise could lessen their awakening effects.
Would you consider yourself a light sleeper? Otherwise known as “ambient noise”, WebMD explained pink noise could be the solution.
Described as a “constant sound in the background”, pink noise filters out more harsh sounds.
Pink noise differs from white noise, which “uses a mix of sound frequencies to create a static-like sound”.
White noise can be “intense and high-pitched”, familiar to the sound of a vacuum or a fan.
Pink noise, on the other hand, uses “a consistent frequency to create a more even, flat sound”.
This is akin to steady rain, wind rustling through trees, or waves on a beach.
Pink noise can reduce the difference between utter silence and jarring sounds, such as a car alarm going off.
This is said to “help you fall asleep faster and keep you in a deep sleep”.
As a result, you’re more likely to feel rested when you wake up in the morning.
There are “sound machines” that specifically use pink noise you can purchase online.
Alternatively, smartphone apps will have a pink noise selection, as will YouTube.
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Once you’ve got your pink noise generator – in whichever form that may be – then you can try it for yourself at night.
Most importantly, no specific colour of noise will work unless you have good sleep hygiene habits.
This includes waking up and going to bed at the same time everyday – it really is key.
Also make sure to avoid caffeinated beverages before bedtime, alcohol and large meals.
Even though exercise can help you fall asleep faster at night, make sure you do so in daylight.
Exercising too close to bedtime could do the opposite effect and keep you awake.
It’s also critical to have a sleep-friendly bedroom that is dark, cool and quiet.
MedicAlert added that your sleep/wake cycle is regulated by the hormone melatonin.
More melatonin (known as the sleep hormone) is released when it’s dark, hence why black-out blinds or curtains are a good investment.
Artificial light, from a laptop, mobile or iPad could be keeping you awake if you use it in bed at night.
This is because the light emitted from the screen suppresses the release of melatonin.
Thus, try to refrain from using any light-emitting devices in bed… or else you may find it difficult to fall asleep.
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