Sleep is essential for both mental and physical well-being, yet it can occasionally feel impossible to fall asleep.
Our sense of hearing is tied to our perceptions, experiences, and feelings of relaxation.
Disruptive sounds like the sound of a loud generator can make falling asleep hard, and loud sounds like a door being slammed can wake us up in an instant.
On the other hand, positive sounds can help us get to sleep and promote deeper sleep.
1. Ocean waves
The sound of waves in the ocean has a naturally relaxing quality. The soft, rhythmic rise and fall resembles how we breathe when we’re at ease and calm. This music can gently alter your breathing patterns, bringing you into a deeper, slower breathing pattern that is more suited for sleeping.
2. Rain and water sounds
Many people find that the quiet, repeating sound of falling rain on a rooftop or a stream gently gurgling along is calming and monotonous. The sounds of rain falling and running water can carry you away to a serene spot in the outdoors, at least in your mind, which helps you fall asleep.
3. Nature sounds
Being in nature can be calming and relaxing. The sound of rustling leaves in the breeze, water flowing down a stream, crickets chirping or birds singing at the morning may all be incredibly soothing. Nature sounds can be played back to yourself before bed to help you fall asleep.
4. Black, white, pink, brown, and green noise
Black noise is the best for sleep; it means complete silence, but it’s rare in modern times. White noise is a well-balanced sound that drowns out other sounds, improving sleep and focus. Pink noise is a softer cousin of white noise, with a deeper, mellow sound as frequencies rise.
Brownian noise produces a low, deep roar that is similar to a distant thunderclap or a waterfall pouring downhill more quickly than pink noise. Brown noise has been shown to improve mental clarity and help people fall sleep.
Green noise refers to the mid-frequency noises that are sometimes connected to the natural world. Examples of these sounds are peaceful woodland sounds and the soft bubbling of brooks.
5. ASMR sounds
The mild, soothing qualities of ASMR (Autonomous Sensory Meridian Response) can provide a feeling of ease and relaxation that’s ideal for bedtime. ASMR sounds can be whispers, quiet sounds, and sounds of tasks being done or hair being brushed. These expertly created soundscapes can be useful in achieving a calm and restful sleep.
Experiment with these sounds and find what works for you.
