This Simple Change Could Be the Key to Better Sleep

When it comes to sleep, most people think silence is ideal. That's great and all, but with close to 80% of Americans living in cities and suburban areas, it can be hard to avoid hearing cars driving by, neighbors slamming doors, or that one dog that barks at 2am. So what can you do?

What if the right sound could help you fall asleep faster, stay asleep longer, and feel calmer overall?

Here's what we know works:

• White noise creates a steady sound across all frequencies, which can help block out environmental distractions. It's especially helpful in noisy urban settings where unpredictable sounds can interrupt sleep.
• Pink noise lowers the intensity of high frequencies, making it sound more natural—think rain or rustling leaves. Studies suggest it may support deeper, more restorative sleep, especially by enhancing slow-wave brain activity. Research shows this approach has some of the most promising results for improving sleep quality.
• Nature sounds like birdsong, flowing water, and wind aren't just pleasant. They've been shown to reduce stress, slow your heart rate, and improve mood. Even without visual exposure to nature, the sounds alone can help create a sense of calm and mental clarity.
• Multi-audio approaches (combining nature sounds with soft music or offering multiple options) have also shown positive results in studies, likely because personal preference plays a big role in what helps people relax.

Not to mention, if you're looking for a quick power nap, some people find that adding background noise can make a 20-minute nap feel more restorative.

What should you start with?

If you're in a noisy environment, try pink noise first, with white noise as a backup. If you're dealing with high stress or anxiety, nature sounds might be your best bet.

The great part: It can't hurt to try, and It's easily accessible! Most phones have built-in features, there are countless YouTube sleep videos, sound machines, and plenty of apps you can download to experiment with different sounds!

Want to Learn More? Check Out: 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9163611/