It's Not Just Noise: 3 Sounds That Help You Sleep (and Much More)

Can’t sleep? Perhaps it’s what you’re listening to.

By now you’ve probably met someone who can’t fall asleep without their sound machine, but what does science say about them? Plus, there are so many listening choices––which is best for you? While there are many types (and colors) of sound, three stand out that are worth mentioning.

White Noise

White noise was the first type of sound to hit the market in sleep apps, sound tracks and machines. You can listen to options like hurricane, purring cat, rain storm, and the list goes on. So many choices makes it easy to find the white noise that works best for you.

Has white noise been specifically proven to enhance sleep, though? Unfortunately, there is no research to support this claim. However, because you still register and process sounds while you sleep, white noise can be effective in masking sounds that would otherwise wake you––like a door blowing open or a partner snoring. It can be hard to go back to sleep after being woken by these unwanted sounds, so masking these noises can make a big difference.

If you listen to white noise at night, it’s best to listen to it all night long. According to Dr. Ralph Pascualy, the medical director of Northwest Hospital Sleep Center in Seattle, the repetition of constant white noise “gives the brain a tonic signal that dampens its own internal systems.” Simply stated, white noise will help you stay asleep even when your neighbor’s dog starts barking at 2 a.m.

Pink Noise

Pink noise is very similar to white noise. However, most find that pink noise is less abrasive than white noise, because it is composed of lower frequencies. White noise encompasses sounds at all frequencies––picture the difference between a softly whirring fan and a thunderstorm.

Pink noise is unique because it can enhance memory and deep sleep, according to the results of a recent study conducted by Northwestern University. Participants who listened to pink noise while they slept, recalled three times as much the next day as participants listening to a placebo sound. In a similar 2013 study, German scientists found that certain sounds help lengthen deep sleep cycles. Subjects who listened to pink noise while they slept remembered 69% more words than those who didn’t listen to anything at all.

528 Hertz

The Gregorian Monks are a familiar name to many, but did you know that there may be healing properties in their chants? Those who practice yoga or meditation may also be familiar with the rhythmic repetition of “Om” echoing through their diaphragms. These sounds and several others operate at what is called 528 Hertz, named for the frequency of its sound waves, and mystically referred to as the “love frequency.” While it is hard to find any real scientific evidence, some researchers claim that 528 Hertz has healing properties. Whether this claim is true or not, if listening to 528 Hertz sounds calms your body and mind for sleep, and drowns out other disturbing noises, it’s definitely worth it.

Any of these sounds could significantly improve your sleep experience, and experts agree that a regular bedtime routine is ideal for maintaining healthy sleep habits. According to Sarah Brown, a sleep expert in the health and wellness division of SleepTrain, “establishing a consistent bedtime routine is crucial when it comes to getting the recommended amount of sleep each night. Following the same predictable steps cues the brain that it is time to sleep––and if a sound machine is part of that routine, it can only serve to improve your sleep health.”  

Whether you fall asleep to Gregorian chants, a whirring fan, or a crashing thunderstorm, the evidence is pretty clear: the sounds you hear at night can help you sleep better.