I’ve always envied people who sleep easily. Their brains must be cleaner, the floorboards of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed. ~ City of Thieves
Generally speaking, I drift off to sleep shortly after my head hits the pillow. But sometimes my brain refuses to shut down. I keep thinking about what I said that day that I should have just thought about saying, and things I thought about that I should have verbalized. There aren’t so many of the latter. We won’t even get into the things done and not done. However, no matter how cluttered my thoughts are, if my cat is close enough for me to hear his purr, I’m instantly out like a light. Why is that?
The answer is white noise, but why is it so named?
This one’s simple. You know, once you learn the ingredients for white noise. The noise is “white” because white comprises all the colors, according to Interesting Engineering (and other sources). Black/darkness, of course, is the absence of color, though logic (mine) thinks that’s illogical. Fortunately, I’m not in charge. That means that black noise is complete silence. This is confirmed by Better Sleep, which also provides information on sounds of other colors. Who knew?
And how does white noise help you sleep?
The Calm site states that white noise creates an “audio blanket” that muffles sudden or disruptive noises. Sleep Foundation admits that no one is certain how static (my word choice) functions, and it shares that this type of sound doesn’t work for everyone. I am one of those. I do occasionally listen to soft instrumental music or a recorded book, however. Potāto, potăto.
Either way, in my opinion, listening to non-specific sounds helps to subdue rapid-fire thoughts. Non-stimulating noise allows you to redirect your brain from whatever is creating anxiety so you can wind down. Maybe you’re simply excited about the next day, but that can still prevent or delay sleep. If so, you might lose just one night’s sleep, and that shouldn’t generate long-term negative effects. But if sleeplessness is chronic, it needs more attention than white noise can provide.
Here are some ideas that might put you to sleep. You know, when that's the goal.
Courtesy of Good Housekeeping, here are some tips:
- Set a sleep routine and stick to it as much as possible. Shower, get into jammies, and read a little (something low-key) before reclining. Or don’t. Just be consistent.
- Don’t bring your work with you to bed. Otherwise, your body will expect THAT’S what you’re supposed to be doing instead of sleeping.
- Avoid electronics. That screen is not your wind-it-down friend.
- Put your clock where you can’t see it. If you’re unable to fall asleep quickly, watching the minutes tick by will make the situation worse, not better.
There are a few more, but you can absorb those without my commentary by clicking the Good Housekeeping link above.
Let's put this one to bed
You might think that missing a few winks is a minor inconvenience. Perhaps a slippage in productivity or attention span for a day. A recent study refutes that assumption. The American Academy of Neurology, via News-Medical, tells us that chronically poor sleep patterns can lead to elevated rates of brain aging. The study concentrated on individuals with an average age of 40, and that train has left the station for many of us. However, for the youngsters among you–everyone under 50, I’d say–improving your sleep should be a priority.
Lest you misunderstand, this isn’t primarily about the number of hours. It’s about quality. If your sleep is restless, it’s less effective. Whether or not it’s too late to impact your brain’s age trajectory, wouldn’t it be a good plan to maximize the use of the minutes that remain?
A counselor once told a friend of mine with “getting to sleep” problems, “Repeat to yourself there’s nothing you can do about Topic X now, you’ll deal with that tomorrow.”. Then focus on the white noise or deep breathing.
Except on Halloween when all the brain goblins are out. 🎃
I agree that focusing on a non-agitating topic is important. Some years ago, I ‘enjoyed’ an extended stay in a hospital. Apart from the health issues, getting rest was a challenge. Too much noise, too much light, too cold, a mattress that should have been retired years before I arrived, and early morning (4:30 or so) blood draws. I could go on, but you get my drift. Now, when I have trouble settling in, I review all the ways my nights (and days!) are better now than they were then. Usually works. 👻
Since I was a kid, I’ve only needed 3-4 hours of sleep. I’m worthless if I sleep more than 4 hours/day. Since you mentioned white and black noises, will your next blog be about sound-color synesthesia? 😉
Interesting idea. I’ll put it on the list!
I began using “noise” about a year ago. I did not have a problem going to sleep, but I would usually wake up at 2:00. Often, my brain would fire off the message, “You’re done, you might as well get up.” Hearing that noise in those brief awake periods lulls me back to sleep. After experimenting with two or three noises, the gray noise works the best for me.
You’re way ahead of me, since I had only ever heard of white noise. The more I learn, the more I know that I don’t know much.
Never had issues with sleeping. I go to bed to sleep….so that is what I do and it takes a few minutes if that. Just pure thoughts and good clean living I suppose. Having said that, I have tinnitus at 110 cps, 80 db that would deprive many of sleep and drive sane people crazy. It just is. I focus on things I can change.
Good plan, but sometimes easier said than done.