White noise - What it is and how it actually affects sleep

What is white noise and how does it work

White noise is a sound that contains all the frequencies that the human ear can hear, evenly distributed in a recording. It is often described as a static or flat sound, similar to the rustle of a fan, the sound of rain, or the sound of a waterfall.

Due to this uniformity, white noise can mask other sounds that interfere with sleep, such as barking dogs, car traffic, or neighborhood conversations.

This noise works as a kind of “sound blanket” that blocks out harsh and unexpected sounds, creating a comfortable sound atmosphere. That's why white noise is often used in bedrooms, children's rooms, or even offices to improve concentration.

However, this method is not suitable for everyone: people who are used to sleeping in absolute silence may experience discomfort or even irritation from white noise.

Benefits of white noise for sleep and concentration

The main benefit of white noise is its ability to muffle external sounds that can disrupt sleep. This is especially useful for people who live in noisy cities or have noisy neighbors.

In addition, white noise has a positive effect on cognitive functions: it improves attention, memory, and concentration. It is often used to create a calm working atmosphere in offices or during studies.

For newborns, white noise creates an environment similar to what they experienced in the womb, where they constantly heard the sounds of heartbeats, blood flow, and other natural noises. This helps babies calm down and fall asleep faster.

Some studies also indicate that white noise can alleviate the symptoms of attention deficit hyperactivity disorder (ADHD) by reducing anxiety and improving the ability to focus on tasks.

In addition to “white,” there are several other types of similar noise (photo: Freepik)

What “colors” of noise exist

In addition to white noise, there are a number of other “colored” noises, each with its own characteristics and applications:

• Pink noise: Less harsh than white, it has a soft tone that resembles the sound of rain or waves. It is often used to mask the sound of snoring or talking.
• Brown noise: sounds like heavy rain or distant thunder. It has deep, low frequencies that help you relax.
• Blue noise: characterized by high frequencies, it resembles the hiss of pressurized water. Suitable for people looking for a more energetic but still soothing sound.
• Purple noise: Highest in frequency, ideal for masking ringing in the ears.
• Gray noise: A balanced mix of high and low frequencies, similar to white noise but gentler on the ears.

Each of these noises can be used depending on the individual needs and preferences of the listener.

Possible harm of white noise

White noise can also have negative aspects. Some people complain of headaches, irritation, or fatigue due to the constant use of noise generators.

There are also risks for babies: too much white noise can damage their hearing or even interfere with the normal development of sound perception. It is important to adhere to the recommended volume level - no more than 50 decibels.

Regular use of white noise can be addictive, making it more difficult to fall asleep in silence. This is especially true for adults who are used to noise generators and feel uncomfortable without them.

Therefore, before starting to use white noise, you should evaluate all the pros and cons and consult a doctor, especially if you are dealing with children.

Sources: TED, WebMD, Sleep Foundation.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.