'Pink Noise' May Hold The Secret To Deeper Sleep

Though I’ve had insomnia for years, I’ve managed to find some tools to help me stay asleep at night. “Clock-blocking”, getting out of bed when I can’t get back to sleep, and even enjoying a morning stroll have all helped me recover from my 3am wake-ups. So, too, does my Bluetooth eye mask, which allows me to play “white noise” as I slumber. But speaking to HuffPost UK, sleep expert Dr Deborah Lee from Doctor Fox (who’s paired with Bed Factory Direct) said it shouldn’t be the only sound in my arsenal. “Certain types of background noise, also known as coloured noise, can actually improve sleep quality, reduce overnight disturbances and also help you fall asleep quicker,” she told us.One of those is “pink noise”, which the doctor revealed is best for deep sleep and even memories.What is pink noise?I’ll admit I’d never heard of the noise until Dr Lee told me about it. But it turns out it’s a pretty technical term: pink noise, also known as 1/f noise, fractional noise, or fractal noise, contains all audible frequencies.Though white noise offers the same range, pink noise decreases the intensity of sound at a rate of three decibels per octave.Basically, that means “pink noise is a slightly deeper version of white noise,” Dr Lee said.“An example of pink noise would be rustling leaves or ocean waves – some sounds that people find extremely relaxing.” The doctor added: “Pink noise has been shown to enhance deep sleep, but also improve memory.” A 2020 paper found that participants who listened to an increasingly quiet pink noise machine while falling asleep not only nodded off faster, but slept deeper.Research from 2022 also suggested that older adults who fell asleep saw an increase in slow wave sleep, linked to memory consolidation.What are some types of pink noise I can listen to at night?You can find pink noise playlists or even buy a pink noise machine (though they’re harder to find than white noise options).“Everyone’s brain responds differently to sounds,” Dr Lee said. “However, what is clear is that the right kind of noise, when used consistently, can make a huge difference in not just getting to sleep, but staying asleep too.“It’s worth playing around with different sounds to find the right sound for you, as not everyone will have the same response.”Related...Here's Exactly How Late You Can Exercise Before It Ruins Your SleepThe 15-Minute Habits A Sleep Expert Uses To Calm 3AM ThoughtsExhausted Right Now No Matter How Much You Sleep? This Might Be Why

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