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White noise machines FAQ
Are fans good for white noise?
“If you’ve got a smart speaker or a smart phone, a radio or a fan, you don’t necessarily need to buy a new white noise machine,” says Dr Browning, a psychologist and neuroscientist. “I’m a huge fan of free, but a fan won’t turn off itself during the night like a white noise machine can.” Fans may emit the sound that helps lull you into slumber, but they use more energy to operate. In the winter, you may want the sound without the air circulation. You also can’t adapt the volume of a fan to fit the environment you’re sleeping in.
What is pink noise?
Pink noise is white noise with the higher frequency sounds turned down. It’s thought to be less harsh, more natural: similar to steady rain or wind rustling through trees. Sounds that otherwise keep you awake, like neighbours talking, car doors slamming or partners snoring, may sound softer and less disturbing through pink noise.
What is brown noise?
“Brown noise contains all the frequencies of sound, but with the very low frequencies at greater volume” Dr Browning says. “It’s like the roaring inside an aircraft. This makes it more pleasant to hear.” Some studies have shown brown noise to be good for tinnitus sufferers.
What is green noise?
“Green noise includes nature sounds like crickets chirping or rainfall,” says Dr Browning. “It tends to be the most pleasant to listen to. All these ‘colour’ noises mask outside sounds to some extent, but white noise is best at it.”
Can white noise block out loud neighbours?
“If you’re struggling to sleep because of external noise, sirens, neighbours or dogs barking for example, white noise machines can be really helpful to mask those sounds so they’re not so disruptive,” explains Dr Browning. “They won’t stop you from falling asleep or wake you up in the night.”
If you live with a partner whose snoring impacts your sleep, then a white noise machine might help in making that less disruptive. It’s also worth considering for babies sleeping next to parents or siblings that have later bedtimes.
Who might benefit from using white noise machines?
“Noise machines are brilliant for people with tinnitus. Often it’s green noise that’s helpful, nature sounds, as it drowns out those higher frequencies,” says Dr Browning. “If you’re in a hospital with beeping machinery and nurses and things going on, white noise machines are fantastic.
“If you’re going through the menopause, your sleep is likely to be a bit disrupted and you may be more susceptible to waking up to sounds as your tolerance for it may change. A white noise machine might be helpful to mask snoring partners.” They may benefit shift workers and those who want daytime naps too.
Are there any downsides to using a white noise machine?
“White noise machines do have downsides,” says Dr Browning. “They drown out external sounds you do need to hear, for example if you have children who call out in the night, alarms and danger signs. We tend to sleep better when it’s dark and quiet so if your sleep is fine, there’s no real advantage to putting a white noise on to make it better.”
Are white noise machines good for babies?
Dr Browning says, “As a general rule, babies in the womb hear a lot of sounds. The whooshing of their mother’s blood, heart and digestive system create a really noisy environment. When a newborn baby arrives, a white noise machine can help them feel like they’re back in the womb.
“However, there are disadvantages. When babies are in their cot, sleeping or napping, they can hear what’s going on in the world, including picking up language skills from hearing people talking.” It can also be tricky to get babies to adapt to non-perfect sleep environments once they’re used to one.
What can you try if white noise machines don’t work for you?
“Try the normal good sleep hygiene things like avoiding screens, caffeine and having wind-down time,” says Dr Browning. “If you’re still struggling, try cognitive behavioural therapy for insomnia (CBTI). That’s the gold standard for sleeping problems so you should speak to your doctor about it as a non-pharmaceutical option. It helps you to relearn how to sleep properly. There is access through an app or talking therapies or you can contact a private therapist. It’s scientifically proven, across the globe, to help sleeping issues.”
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