The Best Sounds to Help You Slip into Slumber
There’s long been a link between sleep and sound, but why should you use sounds to help you sleep? Science (and experience) show us certain sounds can encourage feelings of calm and relaxation both before sleep, and during, with some even having a profound effect on our brains – and there’s a whole host that could work. Choose the right sleep sounds for you, and you might just end up having the best sleep of your life. Not just for one night, but on a loop.
White noise
You rarely find a set of sleep tips that don’t include white noise as a way of sending you into dreamland, and for good reason. White noise sounds for sleep are among the most popular, with swathes of studies showing it to be the most effective at helping us sleep. This is thanks to its frequency level: it contains every single frequency humans can hear in equal measure, and sounds a lot like when you turn the radio or TV to where there’s no station. Its magic lies in the fact these frequencies can help you drown out background sounds that may otherwise be preventing you from sleeping. The radio example is a great one, but white noise also sounds a little like air conditioning running and fan noise. Sleep routines which feature these could be your ticket to better rest, but if (like some) white noise is not your cup of tea, we’ve got more for you yet.
Pink noise
Slightly lower in higher frequencies than white noise is pink noise, which sounds a little more mellow than its famous cousin. Although white noise is a popular choice, it may be too unpleasant or annoying for those with sensitive ears, who need more soothing sounds. For that reason, people may choose pink noise for sleep since it resembles the sound of certain nature noises, like leaves rustling in the wind, waves lapping at the shore, or rain against a window.
Brown noise
Often considered one of the most soothing noises for sleep, brown noise lowers the higher frequencies more than pink noise, resulting in sounds that mirror a distant thunderstorm, the roar of an aeroplane when you’re on one, or a river rushing by. It’s named so because these noises are produced by Brownian motion, which forms a deeper quality you can use to distinguish it from white or pink noise. It’s proven to help people sleep, but you can also listen to it when you’re lacking mental focus.
ASMR
Some people might not want to block out the sounds of evening life, but invite them in. If you’re struggling with too much silence and need a human touch to help you sleep, ASMR might be the ideal sleep sound for you. The softness of someone whispering, the scratch of fabric crinkling, a person moving around a room, each one forms not just a soundscape, but an entire scene in our heads.
Music
Affectionately termed sleep deep music by sleep enthusiasts, music is known to have an incredibly powerful effect on the brain: music linked to sad moments in our life can invoke the same feelings, and music linked to happy times can leave us feeling elated. And slow music can slow our heart rate, relax our minds and help us sleep. Think classical music, piano music, Lo-Fi beats and even some movie soundtracks. Just make sure you don’t go for heavy tunes, like metal or party music, as these might leave you feeling energised or amped up, rather than relaxed.
Nature sounds
There’s something about being in nature that makes us feel calm and at one with ourselves; the logic behind taking these sounds and turning them into sleep noises is founded in this feeling. Birds chirping, crickets clicking, leaves rustling, rain pattering – each instils a sense of cosiness that can’t be matched. Harking back to days camping in the wilderness, or when you’re wrapped up safe from the weather on a stormy day. Throw ocean waves into the mix, and you’ve got a winning cocktail for soothing sleep.
Sleep stories
There’s a reason we remember our bedtime stories as some of the most soothing moments in our lives, and it’s because they helped us slip into sleep. Whether it’s the low hum of someone talking or the plots that feel familiar, there’s comfort in being told a sleep story – which makes it many peoples’ best noise for sleep. You’ll find story compilations created specifically to help you sleep on streaming services, or you can plug into an audiobook of a classic you don’t mind missing, since you know it already. Our top tip? Steer clear of stressful stories or horrors, since they’re not made for chilling out to.
Take this stress-reducing sound one step further and boost your relaxation with a weighted blanket. It’ll feel like a hug from your favourite person, and it’s scientifically proven to boost feelings of calm before and as you sleep.
The sound of silence
Sometimes the most relaxing sounds for sleep are… absolute silence, also known as black noise. For those of us who are easily over stimulated, no noise at all might be our best shot at drift off. If you live in a city, or in a house that’s always got noise on the go, there are a few quick ways to make sure you’re getting the silence you need:
- Earplugs: these days, there are a whole host of modern earplug designs which don’t leave you feeling uncomfortable, or fall out of your ears when you toss and turn. Effective ones will block out the noise that usually keeps you awake.
- Fluff it up: the more heavy textures you have in your room, the less sound will travel to you. Heavy curtains, thick carpets, upholstered beds and even certain wall decorations can help with this.
- Soundproofing: and if textures aren’t working, look into soundproofing your room, by investing in a thicker bedroom door, triple glazed windows, or acoustic tiling. And remember to grab a draught excluder for under your door: they don’t just keep out the cold, they also help to block out sounds.
