What Is White Noise?
White noise is a combination of various sounds at different frequencies in the audible range to the human ear. As white noise involves various bands of sounds, it is also known as broadband noise. White noise uses the sound of mixed frequencies to produce static sound. It often sounds like a hissing sound from the television or radio static. It has been studied and hence proven that this sound can help to calm crying infants, improve work performance and also help to counteract the symptoms of attention deficit hyperactivity disorder (ADHD).
What Is a White Noise Generator?
A white noise generator is a machine that generates noise like rushing water or wind blowing through the trees and other nature-like sounds, which helps the listener to calm down and get good sleep. White noise generators are available from various manufacturers in different forms, such as audio testing, sound masking, sleep-aid, and power-napping. The sleep aid and the nap machines also sound like music, rain, wind, traffic, and ocean waves mixed with or modulated by white noise. The sound from an electric fan is a type of white noise, even though some asian communities avoided fans believing that the sound from them could suffocate them while sleeping.
White noise generators were used many times by people with tinnitus which helped them to mask their symptoms. White sound manufacturers recommend keeping the volume initially at a comfortable level even though it does not provide desired privacy so that the ear is accustomed to the sound and learns to tune it out. Then the volume can be increased gradually to increase privacy.
White Noise vs. Pink Noise
Similar to white noise, pink noise contains components from across the sound spectrum. Pink noise sounds are lower pitched than white noise as the pink noise contains sounds within each octave and the power of the frequency reduces with each higher octave by three decibels. Studies have shown that pink noise can enhance sleep in older people and improve their cognitive performance.
White Noise vs. Brown Noise
Brown nose is another broadband sound similar to white and pink noise. Brown noise is often referred to as red noise. The brown noise, similar to pink noise, contains sounds from every octave, and the power behind each frequency decreases with each octave. But the decrease in brown noise is twice that seen in pink noise, which results in a sound deeper than the pink or white noise. The brown noise is similar to the sound of rain or a shower.
Brown noise has been seen to be helpful in reducing the symptoms of people who have ringing in their ears and improving their cognitive performances. But the effect of brown noise on sleep is widely studied.
How to Choose a White Noise Machine?
There are various factors that need to be considered while choosing a white noise generator, and they are:
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Machine or Application- The choice of machine or app for the white noise generator is one of the first decisions that needs to be made. A white noise machine would be larger and more expensive than the app. But the machine will have a better quality of sound compared to the app. A machine would be a better choice to keep the phone away while sleeping. But an application would be better and more convenient while traveling since it does not require taking any extra device along.
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Cost- When considering the budget, an app would be the best choice as some of them even offer a free version for some time, and if not, it comes at a lower price than the machines.
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Sound Quality- The white machines either play a digital pre-recorded white noise or else they mechanically create white noise. The choice of white noise will depend upon the people. If opting for a digital recording, then make sure it has a clean loop.
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Volume Control- It is essential to control the volume of the white noise machine. So check the manufacturer's specifications for their lowest and highest volume so that they meet the needs.
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Sleep Timer- Most of them have sleep timers, and their functionality varies. Some of them allow the user time, while others have already pre-set timings.
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Other Sounds- If using the white noise machine for the first time, then it is better to opt for a machine that has sounds like pink and brown so that if one does not enjoy sleeping with a white nose, then one can opt for the others.
Does White Noise Help To Sleep?
The effect of white noise on sleep has shown mixed results, and they vary from person to person. It is also seen that, in some cases, white noise can even disturb sleep. The effect of white noise on sleep needs to be extensively studied. White noise has helped people living in metropolitan cities fall asleep faster than when not used. Various research has shown that white noise helps newborn babies fall asleep faster, and listening to white noise through headphones has improved the quality of sleep in critically ill patients.
The effect of white noise on sleep can be either by masking the background noises or by synchronizing the brain waves. This needs to be confirmed, yet researchers and extensive studies are going on for the same.
How to Incorporate White Noise Into Bedtime Routine?
Following a routine bedtime and getting a sound sleep can have an impact on health, and incorporating white noise would help to achieve this in a better way.
Follow a bedtime routine on a daily basis which should be followed even on the weekend. The bedtime routine includes engaging in personal hygiene practices like brushing and flossing the teeth, washing the face, or taking a warm bath.
Once in the bedroom, dim the lights, arrange the pillows and then turn on the white noise machine just before the lights are turned off. One can either set the timing for the white noise or let it play during the entire sleep, according to one’s preference.
Conclusion
White noise generators are devices that produce white noise, which helps to improve sleep. The effect of this sleep will differ from person to person. These devices are available from different manufacturers, and the specifications will change according to that. If someone is facing difficulty falling asleep or waking up feeling tired in the morning, try using this to improve the sleep experience.
