You’re not alone if you find yourself tossing and turning, unable to fall or stay asleep. The frustration of lying awake, watching the minutes tick by, can make sleep seem even more elusive. While calming rituals like warm baths, limiting screen time before bed, or reading a good book can help, they might not always be enough to quiet the mind or block distractions. If you’re searching for that extra “knockout punch” to help you sleep more soundly, consider the power of white noise machines.
White noise machines create a consistent auditory backdrop that masks disruptive sounds, like traffic, a partner’s snoring, or even the creaking of the house settling. A steady, sound environment can help your brain focus less on sudden interruptions and more on relaxation. Whether through a white noise machine, an app, or simply the hum of a fan, this constant sound has been shown to promote deeper sleep by encouraging your mind to tune out external distractions.
Additionally, white noise can trigger a form of sensory adaptation, where your brain gets used to the sound, allowing you to block out anything that might otherwise disturb your rest. It’s also beneficial for people who suffer from insomnia or heightened anxiety, as the consistent sound can offer a sense of calm and structure in an otherwise chaotic environment.
It might be worth exploring if you haven’t tried white noise yet. It could be just what you need to transform your sleep routine and finally get the restful night you’ve been craving.
Why White Noise?
Research shows that even the slightest noises can impact falling asleep. White noise can block out these minor disturbances and allow your mind to focus on resting. If you live near a train, airport, a city, have loud neighbors, or have pets or children… white noise can drown them out and calm your mind. (Vinall, 2021).
You will still need to take measures to exhaust yourself with vigorous exercise during the day and create a peaceful bedtime routine. Then before you tuck yourself in and snuggle up with a stuffy, turn on your white noise machine or get a white noise app to play on your phone. You’ll be able to choose a variety of sounds, from ocean waves to thunderstorms, rainforests, and plain old static.
References
Vinall, M. (2021, August 27). Want to sleep like a baby? try a white noise machine. Healthline. https://www.healthline.com/health/sleep/why-white-noise-may-help-you-get-your-best-sleep-ever#benefits
