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Is white noise useful for sleep?

What is white noise? Let’s first introduce the concept

White noise is a random signal or random process with a constant power spectral density, and the power of its frequency components is uniform throughout the audible range.

It is different from the messy and harsh noise that we are usually familiar with. On the contrary, it can create a masking effect, suppress disturbing sounds from the external environment, and has the effect of soothing emotions, helping sleep and calming the mind.

Common white noise includes the sound of rain, the sound of insects, the sound of falling leaves, etc. Most of them are sounds from nature. Why does white noise help you sleep?

According to our daily life experience, an absolutely quiet environment does not mean that we can sleep peacefully. Too quiet will make people unconsciously vigilant.

Whether it is the sound of the electric fan spinning or the occasional buzzing of insects outside the window, they actually quietly provide us with a hint of safety and comfort.

As a repetitive and stable sound, white noise can weaken or even mask other irregular noises that may affect sleep, creating a harmonious and orderly sleeping atmosphere. Is there any scientific basis for white noise to help you sleep?

There is a study on the effect of white noise intervention on sleep quality in patients with mixed anxiety-depressive disorder.

The study divided 200 patients with mixed anxiety and depression disorder and sleep quality disorders into a control group and an observation group.

The control group adopts routine care, creates a good physical environment, meets the patients' sleeping habits, takes sleep-improving drugs as prescribed by the doctor, conducts health publicity and education, and strengthens care.

On the basis of the control group, the observation group added white noise intervention during the period from 20:00 to 22:00. The experiment lasted for 4 weeks, and the headphone volume was controlled at 30 to 40 decibels. The volume was controlled within the comfort level of the patient in accordance with individual hearing differences.

The results showed that after treatment, the observation group had higher scores than the control group in terms of sleep depth, difficulty falling asleep, number of awakenings, difficulty falling asleep again, overall sleep quality and nighttime environmental noise, and the differences were statistically significant. Is white noise a sleep aid suitable for ordinary people?

In clinical practice, white noise is mostly used to improve the sleep quality of patients with mental illness, but it is also suitable for ordinary people who occasionally have insomnia.

It is inevitable that we will be passively exposed to environmental noise pollution. For example, the neighbors upstairs have a party in the middle of the night, the aunt downstairs dances in the square, there is construction at a nearby construction site, and children in the community play loudly...

< p>In addition to external interference, we also toss and turn late at night due to academic or work pressure, and cannot fall asleep for a long time.

At this time, the soft white noise can help us isolate ourselves from external distractions, temporarily put aside our baggage, and enter dreamland freely. What are some useful white noise apps?

Having said so much about the magical sleep-aiding effect of white noise, how can we obtain white noise in daily life?

Small Sleep APP is dedicated to saving insomniacs, and has collected more than a thousand kinds of white noise to aid sleep.

Not only the sounds of thunderstorms, falling leaves, and wind blowing in nature, but also full consideration of the individual needs of users to create a variety of ambient sounds, such as thunderstorms, nature, animals, etc., with rich categories .

Sleep also allows users to mix and match three types of white noise according to their own preferences and adjust the volume ratio to customize a lullaby for themselves.