I saw a popular meme about snoring that has been making the rounds on social media. Snoring is just your partner’s way of bragging about the amazing deep sleep they are getting while you cannot sleep. Although it is certainly hard to sleep through loud snores or loud noises impeding your own sleep, it is not impossible. Today let’s think about some ways to pump in noise to increase your chances of a peaceful sleep or ways to eliminate distracting noises from the bedroom.

Adding Colorful Noise

Did you know there are various colors outside white noise? Finding a good balance for your ear will be important when searching for bedroom noise.

• White noise is the most common that is recommended with a number of apps supporting white noise. Those with insomnia and light sleepers are recommended to create a consistent noise in the bedroom that provides an equal distribution of steady humming. This can include a humming fan or television static.
• Pink noise sounds either even or flat to the ear. It also intensifies the lower frequency to create deeper sounds such as heavy rain, whippled wind, or crispy leaves.
• Brown or Red. Brown noise is deeper than pink and can be hard for some to adjust. Thunderstorms or waterfalls including roaring bass creates this high energy heard in brown noise. This is sometimes referred to as red noise.
• Black noise is silence. Some people prefer a dark room with zero noise. By adding heavy curtains to block out street or outdoor noise, the best environment includes insulated windows.

Creating a Playlist

Think about the type of music you listen to. Maybe while you workout it is a list of upbeat, energetic music. During your evening commute it may change to your favorite tunes. But at bedtime, a sleep soundtrack with ocean sounds, babbling brooks, and crickets soothe your mind to enter into slumber.

Recent studies by Music and Well-being show a significant increase in sleep while listening to soft music prior to sleeping. In fact, the study showed people entered the REM cycle faster when listening to soft music.

While searching for the perfect mix of tracks, the National Sleep Foundation recommends music at 60 to 80 beats per minute. Not certain what that looks like when looking for music? Think about classical or jazz music or try out the sleep lists on apps like Spotify. If those don’t strike a chord for you, pick some tracks by British star Ed Sheeran, Spotify’s top playlist for sleep tracks.

When it is a shared space with a spouse or partner and you cannot agree on a playlist or it distracts the other, earplugs may even do the trick! A lot of restless nights with couples can be attributed with an unbalance for one. Noise for one can be a lifesaver while the other needs silence.

Adding Television Noise

A study from the National Sleep Foundation found 60% of Americans fall asleep after watching television while 61% fall asleep with the television on. There are both sides of the arguments: one believes vegging out in front of the television at bedtime stimulates the brain while the other feels it distracts from everything else on the mind. Television transports the viewer to another reality keeping them distracted.

If you are one who is struggling to fall asleep and stay asleep, keeping a journal about your habits would be a good way to determine if television is part of the distraction.

How you decide to add noise or listen is up to you. For some, they purchase a sound machine that has various noises from white, pink, or brown. This provides a variety of sounds for you and your partner or spouse. Others run a fan, humidifier, or purifier to add a humming sound to the space. Apps are available on phones or Spotify provides sleep sound mixes. If you are struggling to find a balance and you share a room, shop for light ear buds so your roommate gets enough sleep.