Trauma can leave invisible scars that linger long after a disturbing event has passed, affecting both our minds and bodies. As we grapple with the aftermath, understanding how trauma manifests and influences our daily lives is crucial. Enter somatic therapy—a transformative approach that connects the physical and emotional aspects of healing.

This blog delves into the nature of trauma, its impacts on sleep and well-being, and how somatic therapy can empower you to reclaim your life. Join us on a journey to explore the healing potential that lies within our bodies, as we reconnect with ourselves and foster a deeper sense of peace.

Understanding Trauma and Its Effects

According to the American Psychological Association, trauma is “any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person’s attitudes, behavior, and other aspects of functioning.”

Traumatic events can make a person believe that the world is unjust, unsafe, or unpredictable, and can be caused by:

• Human Behavior: Sexual assault, rape, industrial accidents, war
• Nature: Floods, tornadoes, hurricanes, earthquakes
• Physical Injury: Blow to the head, widespread burns, loss of mobility

Normal trauma responses can include intrusive thoughts, hyperarousal, mood disturbances, irritability, sadness, or numbness. Loss of interest in activities, avoidance, unhealthy coping strategies, and physical symptoms such as headaches, muscle tension, nausea, or digestive issues can also occur. Symptoms generally dissipate as time passes and memories fade.

However, for some people, stress hormones can stay elevated while memories or distressing thoughts and feelings intensify. Symptoms that last more than 30 days can be a sign of post-traumatic stress disorder (PTSD).

Most people with PTSD have trouble sleeping and find that it’s difficult to fall or stay asleep. Others can also experience disturbing, recurrent dreams or nightmares that feel as though they are reliving the traumatic event. Any lack of restful sleep can exacerbate feelings of anxiety, depression, anger, or sadness.

The Role of Sleep in Healing from Trauma  

Restful and restorative sleep is essential for overall mental and physical health. Mentally, good sleep gives our brains time to rest and reorganize so we can:

• Process daily challenges
• Regulate emotions and behaviors
• Maintain and improve cognitive skills (attention, learning, and memory)
• Boost brainpower and focus
• Handle tough situations
• Enhance creativity
• Improve decision-making skills

Sleep also helps our bodies repair and rejuvenate. Deep sleep can promote good physical health by ensuring:

• Muscle and tissue recovery
• Reduced blood pressure and heart rate
• Stronger immune systems
• Hormone regulation (cortisol and diabetes)

The Effects of Trauma on Sleep Cycles

Each night, the body cycles through five stages of sleep, all of which are important for uninterrupted, refreshing rest that rejuvenates you for the next day. Deep sleep occurs during stages 3 and 4, accounting for roughly 25% of our nightly sleep. 

Wakening during any of the stages can cause sensations of disorientation or confusion, disrupting the sleep cycle entirely and reducing the amount of deep and REM sleep. On the other hand, oversleeping puts you at risk of being in a constant state of grogginess.

Trauma can impact our sleep cycles by:

• Reducing sleep latency (the amount of time it takes to fall asleep
• Negatively impacting sleep quality (uninterrupted, refreshing sleep)
• Lowering sleep duration (recommended amount of sleep—at least 7 hours for adults)

What is Somatic Therapy?  

Somatic therapy is a body-oriented therapy approach that can help people recover from trauma, PTSD, pain, and body tension. The practice focuses on body awareness and reflections on internal body sensations through:

• Interoception: Sense of the internal body (hunger, rapid heartbeat, itching).
• Exteroception: Sense of the external environment (wind, warmth, birds chirping)
• Proprioception: Sense of one’s position and movements in space (balance)

Somatic therapists use a variety of techniques, such as:

• Grounding: Touching bare feet or hands directly to the earth.
• Breathwork: Belly breathing, box breathing, and 4-7-8 breathing.
• Alexander Technique: Mindful movements to release tension in the body.
• Mindfulness Exercises: Body scan, walking, and sitting meditations.

Integrating Somatic Therapy with Sleep

Do you have a bedtime routine? Paying attention to your activities in the hours leading up to bedtime is a form of good sleep hygiene—mindful habits that encourage a better night’s rest to help you feel refreshed and aware the following day.

Somatic exercises are beneficial for sleep because they can enhance body awareness, help reduce stress by releasing tension in the body, and calm the mind—all essential for a good night’s sleep. Many somatic exercises and stretches can even be done while lying or sitting in bed!

Mindful Pelvic Tilts

1. Lie on your back with your knees bent, about hip-width apart, and your feet flat on the bed. Relax your arms at your sides.
2. Take a deep breath in. On the exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus your attention on the sensation in your lower back and the contraction of your abdominal muscles.
3. Inhale slowly, and allow your pelvis to tilt downward, creating a slight arch in your lower back. Notice the stretch in your lower back and the opening of your hip flexors.
4. Repeat slowly and mindfully 10-15 times, focusing on the rhythm of your breath and the sensations in your lower back and hips.

Stress-relieving Body Scan

1. Lie on your back with your arms at your sides and legs extended. Close your eyes, take a few deep breaths.
2. Focus on your toes without judgment. Are they warm, cool, tingly, or tight? Take a deep breath in and imagine any tension in your toes releasing as you exhale.
3. Slowly move your attention up your body and pause to observe sensations and release tension at these areas:

• Ankles
• Calves
• Knees
• Thighs
• Hips
• Lower back
• Abdomen
• Chest
• Shoulders
• Arms
• Hands
• Neck
• Top of the head

Progressive Muscle Relaxation (PMR) for Distress

1. Lie on your back with your arms at your sides and legs extended. Close your eyes and take a few deep breaths.
2. Focus on your feet. Take a deep breath in and tense the muscles in your feet comfortably. Hold the tension for 5-10 seconds.
3. Release the tension in your feet while you exhale. Notice the difference.
4. Move up your body, holding tension for a few seconds as you inhale and exhale. Continue the pattern at:
   • Thighs
   • Hips
   • Abdomen
   • Chest
   • Shoulders
   • Arms
   • Hands
   • Neck
   • Face

A Holistic Approach to Healing from Trauma

Healing from trauma is different for everyone. Some survivors may begin to heal with somatic or another type of therapy alone. For others, combining somatic therapy and exercises with sleep hygiene and self-care is necessary to break free from the agony. A holistic approach to healing can include:

Think Mindfully

Be aware of negative thoughts about sleep—whether you’re getting enough or how the lack of sleep will affect the next day—are normal for many survivors. Rather than dwelling on the negative, put your mind at ease by asking yourself:

• How has a recent day gone after a bad night’s sleep?
• Do I feel better when I’m busy or when I dwell on my tiredness?
• What are the pros and cons of worrying about sleep?
• How have I tried to help myself sleep in the past? 

Improving Sleep Behaviors

It’s important to recognize behaviors that impact sleep. Start by establishing a regular wake-up time—both during the workweek and on weekends. This helps set your circadian rhythm, allowing you to maintain a regular sleep-wake schedule. Once you establish a wake-up time, consider adding:

• Time to Wind Down: Stop work and strenuous activities at least 30 minutes before your bedtime. Spend that time doing a relaxing activity such as reading, listening to music, taking a warm bath, or practicing one of the somatic exercises mentioned above.
• Have a Routine: Do the same things each evening to signal your brain and body that sleep is approaching. A bedtime routine can include brushing your teeth, using the bathroom, turning off the lights, closing the curtains, tidying up, or doing somatic exercises.
• Only Use Your Bedroom for Sleep and Sex: Remove all objects from your bedroom that don’t pertain to sleep, such as a computer, tablet, or phone. Refrain from eating, drinking, watching TV, scrolling, arguing with your partner, or pondering the next day. 
• Don’t Stay in Bed When You’re Awake: Only go to bed when you’re sleepy. If you don’t fall asleep within 20 minutes, get out of bed, go to another room, and do another wind-down activity. Return to your bed only when you get sleepy. Repeat the process if necessary until you fall asleep.
• Avoid Caffeine, Alcohol, and Nicotine: Enjoy your last cup of tea or soda at least six hours before bedtime to prevent difficulty falling asleep. Don’t drink any alcohol for at least two hours before you plan to go to bed. Alcohol can cause wakefulness and inhibit deep sleep. Nicotine stimulates the nervous system, making it difficult to relax both your body and mind.
• Don’t Do Strenuous Exercise Before Bed: The Better Sleep Council sleep experts recommend exercising for at least 30 minutes a day. However, avoid heavy exercise at least two to three hours before bedtime. An intense workout too close to your bedtime can make it difficult to fall asleep.

Healing from trauma is a deeply personal journey that requires patience and understanding. Somatic therapy offers valuable tools to help you reconnect with your body, release tension, and promote restful sleep—essential components for recovery. By prioritizing your well-being and embracing these practices, you can cultivate a sense of safety, calm, and resilience.

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.

Welcome back to Catching Zzz’s, the show where we pull back the covers on the science of sleep and give you tips you can actually use without needing a PhD. 

Today’s episode is for anyone who’s ever wondered why they feel like a zombie in the morning or suddenly wake up at midnight. We’re talking about circadian rhythms, your body’s internal clock, and why they’re way more important than just telling you when to sleep.

Joining host Mary Helen Rogers is someone who knows this better than almost anyone, Ellen Wermter. She’s a Family Nurse Practitioner, a diplomat in behavioral sleep medicine, a fellow of the American Academy of Sleep Medicine, and one of the most passionate voices in the sleep health field. 

You may recognize Ellen’s name as she was on the first season of the podcast discussing Women’s Health Month and a variety of topics such as sleep trackers, bedroom environments, and more. 

Whether you’re looking to optimize your bedtime routine or simply curious about how your body works, you’ll walk away with practical takeaways to support better sleep and overall health. 

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

What to do when stress feels like an unwelcome companion in your life and interrupts your sleep.

Stress can infiltrate every aspect of our lives, including the essential need for quality sleep. The body and mind are deeply interconnected, and when stress levels rise, they can disrupt our rest, creating a vicious cycle that diminishes both mental clarity and overall well-being.

Enter somatic therapy—a transformative approach that leverages the body’s innate wisdom to alleviate stress and enhance sleep quality. By honing in on bodily sensations and emotional ties, somatic therapy offers powerful tools to break free from the stress-sleep cycle, inviting a deeper sense of relaxation and rejuvenation.

Let’s uncover how somatic practices can help you reclaim restful nights and a more balanced life.

Understanding Somatic Therapy  

The term somatic refers to “of, relating to, or affecting the body.” While somatic therapy shares similarities with mindfulness and meditation practices, its primary focus is on awareness of body sensations and emotional connections. Each of these practices strives to help the practitioner increase focus, decrease stress and anxiety, and potentially improve pain or other physical symptoms.

How Stress Affects Sleep

Whether you’ve been overwhelmed by short-term stress related to a work conflict or regularly battle chronic stress, you’ve likely experienced one or more physical, psychological, and behavioral sensations related to stress. These can include:

• Physical: Aches/pains; Chest pain/racing heart; Exhaustion/trouble sleeping; Headaches/dizziness/shaking; High blood pressure (hypertension); Muscle tension/jaw clenching; Stomach/digestive problems; Trouble with intimacy; Weakened immune system.
• Psychological: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral: Alcohol use disorder; Gambling disorder; Compulsive sexual behavior, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Stressful sensations cause the body to fall into a stress-sleep cycle, which begins when daytime stress keeps you from falling or staying asleep. Then, the lack of sleep increases daytime stress. This cycle can lead to sleep disturbances such as sleep anxiety or insomnia, emphasizing the importance of managing stress to improve sleep quality.

Causes of Stress-Induced Sleep Problems

It’s essential to address the root causes of stress to enhance your sleep quality. If any of the following cause stress that impacts your sleep, it’s important to reach out to a healthcare professional for advice, such as: 

• Day-to-day Activities
• Emotional Issues
• Depression and Anxiety
• Generalized Anxiety Disorder (GAD)
• Panic Disorder 
• Excessive Screen Time
• Caffeine and Alcohol Use
• Lack of Routine
• Chronic Health Conditions
• Side Effects of Medication
• Sleep Environment 
• Associations with Sleep

Transforming Stress through Somatic Therapy

The techniques taught in somatic therapy are like a soothing balm for the body, helping us recognize sensations that are signs of stress. A few of the most common types of therapeutic somatic exercises that calm the nervous system through movement and breath include:

• Grounding: Placing bare feet or hands directly in contact with the earth and sensing how it makes you feel.
• Breath Work: Somatic therapy incorporates belly breathing. This technique focuses on deep breathing from the diaphragm and abdominal muscles rather than the chest to promote a calming sensation.
• Alexander Technique: Developed over 120 years ago, the Alexander Technique teaches individuals to change damaging postural and movement patterns to move more mindfully and release body tension.
• Mindfulness Exercise: From body scans to walking and sitting meditations, mindfulness focuses on breathing and the body.

TRY IT: The Office of Well-Being at Johns Hopkins Medicine offers a gentle movement series to promote mind-body connection and well-being. Remember to ask your healthcare provider before starting any exercise program.

Incorporating Somatic Exercises Into a Bedtime Routine

Somatic exercises emphasize building awareness of the mind and body through physical sensation, rather than focusing on meeting fitness goals (although those can be a bonus!). Whether or not you have an established bedtime routine, it’s a breeze to incorporate somatic exercise into your wind-down schedule. 

Mindful Breathing

Mindful breathing helps you focus on your breath, allowing your body to relax. Try the technique by following the steps below:

1. Sit or lie down in a comfortable position.
2. Close your eyes, take a deep breath through your nose, and count to four.
3. Hold your breath for a count of four. 
4. Exhale slowly through your mouth for a count of six.
5. Repeat for five to ten minutes.

Body Scan Meditation

Try a body scan to release physical tension and relax your body and mind. To perform a body scan:

1. Lie down in a comfortable position and close your eyes.
2. Start at your toes, focusing on any sensations you feel.
3. Slowly move your attention up your body, part by part, noticing areas of tension to relax them.
4. Continue until you reach the top of your head. Repeat if necessary.

Progressive Muscle Relaxation (PMR)

PMR involves tensing and relaxing different muscle groups to reduce physical tension. Follow these steps:

• Begin by lying down in a comfortable position.
• Starting with your toes, tense the muscles for a count of five, then release.
• Move up your body, tensing and relaxing each muscle group, ending with your face and head.
• Enjoy the sensation of relaxation spreading through your body.

Create a Sleep-Friendly Environment

In addition to somatic therapy and exercises, your bedroom plays a crucial role in promoting relaxation and sleep. Follow these tips to create a tranquil space that promotes relaxation and rejuvenating sleep:

• Declutter: An unorganized space can be detrimental to quality sleep.
• Darkness: Use blackout curtains or an eye mask to block out light.
• Quiet: Use earplugs or a white noise machine to eliminate disruptive sounds.
• Comfort: Ensure your mattress and pillows are comfortable and supportive.

Good-bye Stress, Hello Restful and Restorative Sleep

The intricate relationship between stress and sleep quality is undeniable. As we navigate the challenges of daily life, it becomes increasingly vital to recognize how our mental and emotional well-being impacts our rest. High levels of stress can lead to restless nights and disrupted sleep patterns, creating a cyclical problem that can affect our health, productivity, and overall quality of life.

By prioritizing effective stress management techniques with somatic therapy and exercises, we empower ourselves to enhance not just our sleep quality but our overall resilience against life’s stressors. Ultimately, nurturing both our mental health and sleep hygiene can pave the way to a balanced and fulfilling life, enabling us to wake up refreshed and ready to tackle whatever challenges lie ahead. 

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.

Does getting a good night’s sleep often feel elusive? There’s an easy activity that you might not have thought of—your choice of beverage.

The right beverages can make a significant difference in achieving that restful slumber. This guide highlights drinks that promote relaxation and improve sleep quality, as well as those that may keep you tossing and turning at night. From soothing herbal teas to the comforting warmth of milk, discover how you can enhance your bedtime routine with the right choices. 

Ready to transform your evenings and drift into peaceful sleep? Let’s explore the best bedtime beverages together!

Stay Hydrated with Water

Water is the best beverage to drink throughout the day and right before bedtime. Recent statistics from the Centers for Disease Control and Prevention (CDC) show that U.S. children and adolescents drank an average of 23 ounces of plain water daily, while U.S. adults drank an average of 44 ounces. With zero calories, water won’t make you feel full, and it helps prevent dehydration, which can cause:

• Constipation
• Foggy thinking
• Kidney stones
• Moodiness
• Overheating

Dehydration has also been linked to shorter sleep duration in adults, particularly when they get less than eight hours of sleep per night. Most adults need seven to eight hours of quality, uninterrupted sleep to feel fully rejuvenated the next day. 

Caution: If you regularly sleep less than seven hours a night and suspect dehydration may be affecting your sleep schedule, it’s a good idea to speak with your healthcare provider if you have concerns.

The Calming Benefits of Herbal Teas

Herbal teas, such as chamomile, lavender, and valerian root, are renowned for their calming properties. They can promote relaxation and significantly improve sleep quality. Incorporating them into your bedtime routine can help you unwind and fall asleep quicker.

Chamomile Tea

Chamomile is renowned for its healing properties and is frequently used to promote sleep. The herb contains a flavonoid called apigenin, which helps calm the mind, relax the body, and prepare you for a restful sleep. You can also create your own herbal tea concoction with chamomile as your base and blend it with warm milk, cinnamon, ginger, honey, nutmeg, turmeric, or other sleep-inducing herbs. 

Caution: Chamomile should not be used by pregnant women, babies, or children without consulting a healthcare provider. It’s also known to have blood-thinning effects.

Lavender Tea

Lavender is beneficial for reducing pain and inflammation, stabilizing moods, and reducing anxiety and depression. Sipping lavender tea before bed can help you relax and keep racing thoughts at bay before heading to bed. Lavender is labeled “generally recognized as safe” by the U.S. Food and Drug Administration (FDA), and studies have shown that its use can improve sleep quality in postpartum women.

Caution: Consult a healthcare provider before using lavender if you’re pregnant or breastfeeding. 

Valerian Root Tea

Valerian has a long history as a sleep aid, and the tea is made from the roots of the plant rather than the leaves. Today, it’s most commonly used to ease the symptoms of anxiety, depression, insomnia, and stress.

Caution: Studies on valerian root are limited, and common side effects include headaches, upset stomach, uneasiness, and vivid dreams.

And More Teas! 

Have a favorite tea that usually comes chock full of caffeine? Give the decaf version a whirl! 

Decaffeinated Spiced Chai

This earthy, aromatic tea contains a blend of sleep-inducing herbs, including cardamom, cinnamon, ginger, turmeric, fennel seeds, and nutmeg. Not only can decaf spiced chai help you sleep, but it also offers additional health benefits, including improved digestion and reduced muscle pain. This makes it a comforting and beneficial choice for your bedtime routine.

Decaf Green Tea

Unlike regular green tea, decaffeinated varieties contain minimal caffeine, which helps avoid the stimulating effects that can interfere with rest. Packed with antioxidants, decaf green tea may also promote relaxation and support overall wellness. The amino acid L-theanine found in green tea can contribute to a calming effect and improve sleep quality.

Caution: Some people can have adverse reactions to a small amount of caffeine such as withdrawal symptoms similar to full strength tea. Listen to your body and mind or consult a healthcare professional before trying decaffeinated teas for sleep.

Warm Milk and Honey: A Timeless Classic

Drinking a cup of warm milk before bed is attributed to both scientific research and psychological factors as a means to enhance sleep quality. Milk contains the amino acid tryptophan, which helps in the production of serotonin and melatonin. Serotonin impacts mood, cognitive reasoning, and memory, while melatonin helps you relax and get ready to sleep. 

Childhood memories of our parents or grandparents giving us a glass of warm milk to help us fall asleep could explain the psychological connection to drinking a glass of milk at bedtime. These memories can trigger a soothing sensation that helps us relax and may reduce pre-sleep anxiety. 

Add honey or vanilla to enhance the flavor of warm milk and enjoy extra health benefits. Lastly, if you’re concerned that milk might cause snoring, that myth has been debunked!

Caution: Avoid warm milk and honey if you’re lactose intolerant or sensitive to dairy.

Drinks to Avoid Close to Bedtime

When it comes to achieving a good night’s sleep, the beverages you consume before bedtime can significantly impact your rest. Here are some drinks to steer clear of in the evening:

• Caffeinated Beverages
• Alcohol
• Sugary Drinks
• Acidic Juices

Tips for Creating a Relaxing Bedtime Beverage Routine

First and foremost, it’s important to avoid consuming beverages right before going to bed to avoid waking up in the middle of the night to use the bathroom. Experts at the Cleveland Clinic suggest limiting beverages such as water, tea, or juice to one glass or less at least two hours before bedtime. Take only small sips if you need something to drink. Avoid alcohol at least four hours before bed and limit yourself to no more than one drink per night to prevent disruptions to your sleep patterns.

The Sleep Disorders Center at UCLA Health in Los Angeles recommends that older adults, individuals with a sensitive bladder, and those taking medications that can increase urination pay particular attention to the timing of evening beverages. Consider avoiding beverages other than a few sips three to four hours before your bedtime. 

Are you ready to create a calming bedtime beverage routine to help you unwind and improve your sleep quality? Here are a few more suggestions:

Set the Atmosphere

Make your evening beverage routine an experience. Dim the lights, play soft music, or light a soothing candle to create a serene sleep environment. This sets the tone for relaxation and helps signal to your body that it’s time to wind down.

A Soothing Preparation

Take your time when preparing your beverage. Whether you’re brewing tea or warming up a glass of milk, focus on the process. A soothing approach enhances the experience, allowing you to disconnect from the day’s stress while you prepare for bed.

Create a Signature Drink

Who said bartenders and celebrities are the only ones with signature drinks? Experiment with different bedtime drink recipes until you find a go-to bedtime beverage you love. This could be a unique herbal blend or a cozy spiced milk. Having a signature drink can make your entire bedtime routine feel special and give you something to look forward to at the end of the day.

Incorporate Mindfulness

Mindfulness practices can further enhance relaxation, helping to calm both your mind and body. While enjoying your drink, take a few moments to practice deep breathing, complete a brief meditation, or stretch lightly. 

Avoid Distractions

Use your beverage time as an opportunity to disconnect from screens and digital distractions. Instead of scrolling through your phone, focus on the present moment and enjoy the flavors and warmth of your drink. This digital detox can be crucial for winding down and preparing yourself for a good night’s sleep.

A Few Sips for Better Sleep

Your beverage choices can significantly impact the quality of your sleep. By incorporating calming herbal teas, warm milk, or simply a glass of water into your evening routine, you can create a soothing environment that promotes relaxation and restful sleep. Avoiding stimulants and being mindful of your hydration will help you drift off more easily and wake up rejuvenated. 

So, why make these delightful drinks a part of your nightly ritual? Cheers to sweet dreams and peaceful nights!

Did you know the sounds we hear can either enhance our focus or disrupt our peace? Today, we’ll enter the fascinating realm of noise colors—a scientific exploration of how different sound frequencies can influence our sleep patterns and concentration levels.

From the soothing hum of pink noise to the calming vibrations of brown noise, understanding these auditory colors offers powerful tools to improve our daily lives. Let’s delve into the unique characteristics of each noise color and discover how they can help create the perfect environment for relaxation and productivity.

What are Noise Colors?

Our ears  perceive different sounds as noise colors based on their volume and the range of frequencies they cover, typically between 20 hertz (HZ) and 20,000 Hz. Each color represents a different frequency and serves a different purpose. The most common noise colors that can influence sleep and focus include:

• White: Covers the entire frequency spectrum at an equal volume. White noise is higher pitched like static. 
• Pink: This soft color also contains all the frequencies we can hear but favors lower frequencies. Many nature sounds are considered pink noise.
• Brown: Lower frequencies come through as a deep base or rumbling sound. Brown noise sounds like thunder, heavy rain, or crashing waves.

Researchers name noise by color to coincide with light on the electromagnetic spectrum. White noise was the first color scientists named and studied. It includes noise from the entire frequency spectrum, just like white light includes all visible light. Green, violet, blue, grey, and black are other noise colors, however, they have not been researched as thoroughly. 

Noise Colors That Aid Focus and Sleep

White Noise

Scientists and researchers have studied white noise longer than other noise colors. Several studies conclude that white noise can improve sleep latency (the amount of time it takes to fall asleep), and broadband noise can help with insomnia symptoms. White noise sounds like static to our ears, similar to sleeping with a fan.

A few of the benefits of white noise that researchers have discovered include:

• Better word recall and learning.
• Improved auditory working memory performance.
• Increase in sleep duration.
• Symptom management of attention deficit hyperactivity disorder (ADHD) in children.

People with ADHD tend to have lower levels of norepinephrine and dopamine—the chemicals found in the brain’s attention and reward systems. Dopamine can give you a sense of pleasure and motivate you to do tasks that you enjoy or push through those that don’t.

Studies show that white noise enhances phasic dopamine release, which helps increase attention, focus, and memory foundation. Combined with the masking effect produced by white noise, it can be a win-win for people with ADHD or who struggle to stay focused.

For instance, a 2022 study of children with and without ADHD showed that white noise is a beneficial nonpharmacological treatment for children with the condition. However, the study also found that white noise negatively affected preschool-aged children without ADHD, possibly due to its potential to overstimulate their developing auditory systems.

Another study on neurotypical young adults’ cognitive systems, creativity, and stress levels concluded that white noise improved working memory, accuracy, and performance. It also found that listening to white noise at higher volumes for long periods could cause higher stress levels.

Pink Noise

Pink noise is slightly deeper than white noise. Some people find that pink noise is more relaxing. Higher frequencies are softer in pink noise and mimic more natural sounds. Think of the hum of traffic, ocean waves, or light rainfall. 

Researchers at Northwestern University are conducting small group studies to determine if short pulses of pink noise can alter slow brain waves to improve deep sleep. They’ve already found that pink noise pulses can improve memory and relaxation.

Studies that focus on participants with ADHD are also promising. In a review of 13 studies with children and young adult participants, scientists determined that white and pink noise can improve cognitive performance. 

More research into the benefits of pink noise is needed to form a consensus. However, the researchers at Northwestern University hope their efforts will lead to the development of a medical device to improve sleep or memory via pink noise pulses.

Brown Noise

Brown noise is more balanced and deeper than white noise—and it has gained recent popularity due to viral clips on TikTok and hours-long playlists on streaming apps such as YouTube. Listeners attest that brown noise can clear brain fog, help with focus, and improve the ability to fall asleep faster by blocking out loud or disruptive sounds. 

People with ADHD may find brown noise beneficial while studying, finishing a complex task, or blocking out unwanted background sounds or distracting internal thoughts. Brown noise can also be helpful for people with tinnitus because the deep sound can block constant ringing in the ears.  

How to Effectively Use Color Noise

Researchers agree there’s no harm in trying different noise colors for sleep and focus. However, they recommend the following guidelines:

• Start with one noise color and listen to it briefly for 10 to 15 minutes.
• Set a timer on your app, streaming video, or sound machine for the noise to turn off after 30 to 45 minutes.
• Keep the volume as low as possible. 

Incorporating Color Noise into a Bedtime Routine

Creating a consistent sleep schedule and bedtime routine can enhance the effect of noise colors to help you get better Zzzzs. Here are some easy tips for creating a tranquil bedroom that is conducive to better overall sleep:

• Keep the room dark with blinds, shades, or drapes.
• Stop using electronics an hour or two before bedtime, except to play color noise
• Choose the proper lighting and control it with light bulb wattage, lampshades, or dimmer switches.
• Set the thermostat between 65 and 70°F.
• Replace the mattress if it’s over seven years old, is visibly worn, or you wake up with aches and pain.

It’s up to you to determine if noise colors benefit you in terms of enhanced focus and better sleep. Try each noise palette and explore different volumes or lengths of time to find one that’s perfect for you. If you get stuck and aren’t sure if color noise works for you, contact a healthcare professional for guidance.

Sleep Better with Color Noise

In conclusion, exploring noise colors reveals how sound significantly influences our sleep and focus. White, pink, and brown noise each offer unique benefits—whether it’s managing ADHD symptoms, promoting deeper sleep, or clearing mental fog. By embracing these auditory tools, we can create environments that enhance our well-being. 

Next time you struggle to concentrate or need a restful night, consider harnessing the power of noise colors. A more focused and rejuvenated you might be just a sound away!

Achieving a balanced sleep schedule is important for our overall well-being, yet, many of us struggle with common sleep issues such as insomnia, irregular sleep patterns, and the disruptive effects of stress and technology on our nightly rest.

Today’s blog aims to empower you with actionable tips to identify the disruptors of your sleep schedule and restore the rejuvenating rest your body craves. Whether you’re battling late-night screen time or the stress of everyday life, you can take meaningful steps toward healthier sleep patterns that enhance both your physical and mental health. Let’s dive in and reclaim the restorative sleep you deserve!

Identifying Disruptors of Your Sleep Schedule 

Is your sleep schedule messed up? Don’t worry! We’ll start by identifying a few of the most common—and problematic—sleep disruptors. 

Blue Light Exposure

Exposure to blue light at night can disrupt our body’s biological clock, known as the circadian rhythm. When that happens, we are likely to experience poor sleep quality. Disrupting the circadian rhythm could also be a contributing factor for cancer, diabetes, heart disease, and obesity. Electronics with screens and some types of energy-efficient lighting are examples of common sources of blue light.

Blue light can disrupt the production of melatonin, leading to sleep disturbances. Try these suggestions from Harvard Health to reduce blue light at night fix your body’s clock and improve sleep quality:

• Use dim, red light bulbs for night lights. Red light doesn’t negatively affect your circadian rhythm or suppress melatonin production.
• Turn off bright screens and/or use night mode two to three hours before bedtime.
• If you work or study at night, consider wearing blue-blocking glasses or using a blue light filter app to reduce exposure to blue light.
• Spend time outdoors during the day to make it easier to sleep at night. Sunlight can also improve mood and alertness.

Caffeine Consumption

Research from The American Academy of Sleep Medicine indicates that consuming caffeine too late in the day can impair sleep quality and duration. The study measured the effects of caffeine consumption zero, three, and six hours before the participant’s usual bedtime, and the results showed that consuming caffeine as much as six hours before bed can cause sleep disruptions.

Stress and Mental Health

Stress and anxiety can disrupt sleep by impacting:

• Sleep Latency: The amount of time it takes to fall asleep.
• Sleep Quality: Rejuvenating sleep that is uninterrupted and refreshing.
• Sleep Duration: Sleeping for the recommended number of hours (7-9 hours for adults).

Whether we have a hard time falling asleep, struggle to stay asleep, or don’t get an adequate amount of sleep, short-term sleep disruptions can lead to problems with learning and memory. Long-term sleep disruptions can lead to chronic sleep deprivation, which:

• Negatively impacts endocrine function, the hormones that regulate how the body uses and stores energy.
• Decreases metabolism, which provides the energy required for essential bodily functions like breathing, circulation, and digestion.

The signs of sleep deprivation due to stress can present physically, psychologically, and behaviorally. If you have any of the following symptoms, consider speaking to your healthcare provider:

• Physical Symptoms: Aches and pains; chest pain, racing heart; exhaustion and trouble sleeping; headaches, dizziness, and shaking; high blood pressure (hypertension); muscle tension and jaw clenching; stomach and digestive problems; trouble with intimacy; weakened immune system.
• Psychological Symptoms: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral Symptoms: Alcohol use disorder; Gambling disorder; Compulsively sexual, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Environmental Conditions

Environmental factors, such as noise, temperature, and light, can significantly disrupt sleep and negatively impact our sleep quality. Research shows that loud sounds in the environment during sleep can cause you to wake up more at night, decrease sleep intensity, and increase the production of cortisol—the stress hormone.

Short-term exposure to environmental noise can reduce cognitive performance and induce tiredness, while long-term repeated sleep loss can lead to heart disease and increase the need for sleep-inducing medications.

As for light and temperature, try these suggestions for limiting the exposure in your bedroom:

• Sleep in a dark room and use curtains or blinds to block light from outside the home (or sunlight if you’re a day sleeper).
• Remove all electronics from the bedroom to minimize exposure to blue light.
• Adjust the thermostat to a comfortable temperature between 65 and 70°F. 

Check out the Better Sleep Council blog, “7 Simple Ways to Transform Your Bedroom Into Restful Sanctuary,” to learn more ways to improve your sleep environment.

Irregular Sleep Patterns

The Centers for Disease Control and Prevention emphasizes the importance of a consistent sleep schedule to prevent irregular patterns from disrupting our circadian rhythm. A good way to track problematic habits is to keep a journal. Daily journal entries can include:

• Time you go to bed.
• Number of times you wake up and for how long.
• Time you wake up in the morning.
• Any naps you take during the day and the length.
• Amount of exercise you get each day.
• Any alcohol or caffeinated beverages you consume.
• What medications you take and when.

After a week or so, look back at your daily journal entries and see if there are any inconsistencies that you can correct on your own. If you can’t find a pattern or you’re not sure how to cope with an irregular schedule, consider contacting your healthcare professional or a sleep specialist.

Health Conditions

Proper diagnosis and management of health conditions are essential for good sleep. Here are a few of the conditions that commonly cause sleep disruptions:

• Breathing Problems
• Cardiovascular Disease
• Diabetes
• Heartburn
• Kidney Disease
• Musculoskeletal Disorders
• Neurological Disorders
• Thyroid Disease

Some prescription and over-the-counter medications used to treat health conditions, such as diuretics, antihistamines, selective serotonin reuptake inhibitors (SSRIs), and medicines that contain alcohol or caffeine, can impair sleep quality and quantity. Work with your healthcare provider to find medications that don’t impede your ability to get a restful night’s sleep.

Creating a Sleep-Friendly Environment 

Improving your sleep environment is a fun and effective way to reset your sleep schedule. Use the tips mentioned above and the following ideas to create a calming space that promotes rejuvenating sleep.

Optimize the Bedroom for Better Sleep

Whether you’re starting with a blank slate or need to declutter, there are numerous ways to transform your bedroom into a calming oasis. Consider adjusting the temperature to a more comfortable level, using blackout curtains to block out light, investing in a comfortable mattress and pillows, and choosing a soothing color palette for your bedding and decor. These simple adjustments can make a huge difference in creating a sleep-friendly environment.

Visit the BSC blog, “7 Easy Tips to Create a Bedroom Perfect for Restful Sleep,” for more ideas!

Establish a Consistent Sleep Routine

Going to bed and waking up at the same time form the basis of a good sleep routine. It’s easy to incorporate a few calming activities to make winding down for the day and getting ready for bed more enjoyable. Consider non-stimulating activities, such as:

• Deep breathing exercises
• Gentle stretching or yoga
• Guided meditation
• Journaling
• Listening to relaxing music
• Preparing for the next day
• Puzzles or games
• Reading
• Taking a soothing bath

Consider Natural Sleep Aids  

If you’ve been unsuccessful with prescription or over-the-counter sleep aids and are looking for other options, natural sleep aids can be a safe and effective way to get better rest.

Herbs

People have used herbal remedies for centuries as a means to strengthen the body and treat various diseases. A few are scientifically proven to help with sleep, such as Ashwagandha, chamomile, and lavender. Herbs are available in multiple forms, including fresh, dried, as teas, and as supplements. 

Check with your healthcare provider before using herbs or supplements to make sure they’re safe for you.

Aromatherapy

Using oils to promote relaxation is known as aromatherapy, and chamomile, lavender, and sandalwood are good oils for sleep. Use a few drops in a diffuser or a carrier oil such as olive oil, and apply it to your neck, wrists, or temples at bedtime.

Mindfulness

Some people who suffer from insomnia benefit from mindfulness, which can reduce stress and anxiety that interferes with good sleep. Mindfulness is a practice that helps you become present and aware of your thoughts, feelings, and surroundings without judgment through activities such as:

• Mindful Breathing
• Meditation
• Mindful Journaling
• Progressive Muscle Relaxation (PMR)
• Guided Imagery

Adjust Your Lifestyle for Better Sleep  

It’s well-known that exercise and diet play a vital role in our overall health and well-being. So does sleep! However, it’s important to time exercise and food intake appropriately to avoid disrupting your sleep schedule. 

The BSC sleep experts recommend at least 30 minutes of exercise every day. Be sure to avoid a challenging, exhausting workout routine at least two to three hours before getting ready for bed. 

Numerous types of foods and beverages impact your sleep quality, making it essential to choose certain foods and avoid others. As mentioned, caffeine is detrimental to sleep; alcohol, high-fat foods, sweets, and heavy or spicy foods can be as well. Boost your essential vitamin and mineral intake by adding these to your diet:

• Melatonin-rich Foods: Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, tart cherries
• Magnesium-rich Foods: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
• Complex Carbohydrates: Whole grain toast, oatmeal, quinoa 
• Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Plant oils like olive and coconut

Achieving a balanced sleep schedule is a crucial component of maintaining good physical and mental health. By recognizing and mitigating the factors that disrupt your sleep—whether it’s excessive screen time, caffeine, stress, or environmental disturbances—you can pave the way for a more restful night.

Implementing the tips outlined in this blog can help you reclaim the restorative sleep you need to thrive. Remember, prioritizing sleep is an investment in your overall well-being, enhancing your mood, cognitive function, and resilience to everyday challenges. Rest well, and awaken to a brighter tomorrow!

Get ready to transform your nights and energize your days!

Are you tired of tossing and turning at night, wondering why you just can’t seem to get the restful sleep you crave? Understanding your unique sleep chronotype might be the key to unlocking the peaceful slumber you deserve!

Just like our personalities and preferences, our sleep habits differ from person to person, influenced by the natural rhythms of our bodies. Some of us thrive in the early morning light, while others come alive as the sun sets. By discovering which category you fall into—whether you’re a Lion, Bear, Wolf, or Dolphin—you can pinpoint the ideal times to wind down, wake up, and tackle your most important tasks.

Take the first step towards a better night’s sleep with our fun quiz that will reveal your sleep chronotype and help you align your schedule with your natural sleep patterns. 

Take the Quiz!

When do you feel most alert? 

1. Mid-morning to early afternoon
2. Early morning before noon
3. Late afternoon to evening
4. Late morning to early afternoon

How easily do you wake up in the morning?

1. Somewhat easily
2. Very easy
3. Waking up can be challenging
4. Waking up is never easy

Would you consider yourself a morning person?

1. Pretty Much
2. Yes!
3. Nope!
4. Not really

Do you hit snooze?

1. I don’t use an alarm to wake up
2. I don’t snooze my alarm
3. Yes, every morning/multiple times
4. Occasionally

What time do you normally wake up without an alarm?

1. As the sun rises
2. Before sunrise
3. I could sleep all-day
4. It varies

What do you do first thing in the morning?

1. Jump out of bed and start my morning routine
2. Open the curtains or go outside to get the morning sun
3. Hit snooze
4. Lay in bed to wake up

When do you feel most productive?

1. 9 a.m. to 1 p.m.
2. 7 a.m. to 11 a.m.
3. 12 a.m. to 4 p.m.
4. 10 a.m. to 2 p.m.

How often do you feel tired throughout the day?

1. Sometimes after lunch and often in the evening
2. Afternoon and evening
3. Usually in the morning
4. I’m always tired

When do you prefer to exercise or be active?

1. Mid-morning
2. First thing in the morning
3. Evening
4. It fluctuates

Select the answer that best describes your personality.

1. Extroverted and personable
2. Driven and productive
3. Creative and impulsive
4. Perfectionist and free-thinking

What is your energy like in the evening?

1. Low
2. Super low
3. Really high
4. Kind of high

Around what time do you normally go to bed?

1. I’m asleep by 10 p.m.
2. Between 10 p.m. and 11 p.m.
3. 11 p.m. or later
4. Whenever my body tells me to go to bed

How easily do you fall asleep?

1. I sometimes toss and turn for a bit
2. I’m asleep as soon as my head hits the pillow
3. It takes me a while to wind down and relax
4. Every night is different

Is your sleep easily disrupted?

1. Sometimes, but I fall right back to sleep
2. Not usually
3. No, I sleep like a rock
4. All the time

Have you ever been diagnosed with a sleep disorder?

1. No, but my sleep schedule changes on the weekend
2. No
3. No, but I think I might have one
4. Yes

What is Your Sleep Chronotype?

If you answered mostly A: You are a Lion. 

Lion Tips

• Work with your natural morning energy and take on more challenging tasks early in the day.
• Don’t give yourself a hard time for wanting to stay at home in the evenings. You’re not a night owl!

Your Schedule at a Glance

• Wake Up: 5:30 a.m. to 6 a.m.
• Most Productive: 8 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 3 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 10 p.m.

If you answered mostly B: You are a Bear.

Bear Tips

• Wake up and go to bed at the same time on weekdays and weekends to avoid social jetlag.
• Take care of important tasks earlier in the day before the mid-afternoon slump hits.

Your Schedule at a Glance

• Wake Up: 7 a.m. to 8 a.m.
• Most Productive: 10 a.m. to 2 p.m.
• Low Energy: 3 p.m. to 6 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 11 p.m.

If you answered mostly C: You are a Wolf.

Wolf Tips

• Schedule complex tasks immediately after lunch.
• Work on more creative projects in the late evening.

Your Schedule at a Glance

• Wake Up: 7:30 a.m. to 9 a.m.
• Start of Day: 10 a.m. to 12 p.m.
• Peak Energy:12 p.m. to 9 p.m.
• Relax and Recover: 9 p.m. to midnight
• Bedtime: Midnight or later

If you answered mostly D: You are a Dolphin.

Dolphin Tips

• Take frequent breaks throughout the day so you can reset your body and mind.
• Use room-darkening window coverings to block noise and light from your bedroom.

Your Schedule at a Glance

• Wake Up: 6:30 a.m.
• Peak Energy:10 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 4 p.m.
• Relax and Recover: 4 p.m. to 10 p.m.
• Bedtime: Midnight

Visit the Better Sleep Council blog to learn more about your sleep chronotype now!

Discover Soundscapes That Can Transform Your Sleep Experience

Creating a peaceful sleep environment can be challenging in a world filled with environmental noise. However, not all sounds disrupt our slumber; certain “noise colors” can enhance relaxation and improve sleep quality. From the soothing tones of pink noise to the deeper depths of brown noise, these unique sound frequencies can help mask distractions and promote a calming atmosphere.

In this blog, we’ll delve into the potential of different noise colors to transform your bedtime routine. By understanding their benefits and how to use them, you can unlock restful nights and rejuvenated mornings. Get ready to discover the auditory tools that may revolutionize your sleep!

Understanding Noise Colors

This blog will focus on the difference between “sound” and “noise” from the listeners’ perspective. Sound is the vibrations that travel through the air that we hear. Noise is generally defined as unwanted sound that can disturb our circadian rhythm, negatively impact sleep quality, or cause stress and anxiety. 

Not all noise is unwanted, harmful, or disruptive. Many can benefit our sleep. These include nature sounds, specific frequencies, and therapeutic noise, a type of sound therapy. Therapeutic noise includes noise colors that can reduce stress, promote relaxation, enhance focus, and block out tinnitus—all of which can help us sleep better. 

Different noise colors come through as sounds along a frequency spectrum. The most common color noises are white, brown, and pink. Let’s take a look at each of these—and touch on a few more!

Drown Out Sounds with White Noise

Our ears detect sounds in frequencies ranging from 20 Hertz (Hz) to 20,000 Hz. White noise is distributed equally across the spectrum, and typically has a static sound like the fuzz of a TV or a fan.  White noise can block out unwanted environmental sounds like traffic, barking dogs, loud music—or even your partner’s snoring. 

Playing white noise makes it easier to relax at bedtime and creates a calmer sleep environment that is more conducive to sleep. When using a white noise machine, Harvard physicians recommend placing it in the corner of the bedroom and turning it on right before getting in bed.

Pink Noise for Improved Sleep Quality

Pink noise operates on a lower frequency than white noise with deeper sounds and lower sound waves. Think of it as constant background sounds that filter out distractions. Instead of hearing someone talking or a TV in another room, pink noise creates a more relaxing, lower-frequency sound that filters out higher sounds. Pink noise commonly includes:

• Ocean Waves
• Rushing Water
• Leaves Rustling
• Light, Steady, Rainfall

Using pink noise continually can signal your brain that it’s time to sleep. Research also shows that pink noise can increase the time spent in deep sleep in older adults by enhancing brain activity during the associated sleep phases. This makes pink noise beneficial for improved sleep quality.

Sleep expert Michelle Drerup of the Cleveland Clinic says that using—or at least trying—pink noise for sleep isn’t a concern for most people. However, those with hearing loss or sound sensitivity might find pink noise frustrating. As far as preferences in volume and the use of earbuds or sound machines, she said it’s a matter of personal preference.

Using Brown Noise to Relax

Brown noise is slightly more complex than white or pink noise. It’s a combination of all the frequencies our ears pick up similar to white noise. The difference is that the deeper and lower frequencies come through louder while the higher frequencies are softer. 

Thus, brown noise sounds more balanced, softer, and calmer than white or pink noise. Examples include:

• Crashing Waves
• Rushing, Steady Waterfalls or Rivers
• Rumbling Thunder
• Heavy Rainfall
• Heavy Winds

Current research lacks evidence of the impact of brown noise on sleep. That hasn’t stopped social media influencers and their followers from touting brown noise as a sleep aid and a tool to enhance focus. Scientists are still researching the benefits, but caution that it will be a while before the use of brown noise becomes more than a societal trend.

Other Beneficial Noise Colors for Sleep

Undoubtedly, white, pink, and brown are the most common noise colors for sleep. Let’s take a look at a few lesser-known color options.

• Green noise falls in the middle of the frequency spectrum and can be soothing for many people. Think of it like the sound of a gently flowing stream or the feeling of a weighted blanket. 
• Blue noise emphasizes the higher frequencies on the spectrum making it a good option for people who prefer higher-pitched sound. Blue noise is described as bright or crisp and can lessen the harshness of loud noises.
• Violet noise, or purple noise, is a higher frequency than blue noise and has the highest pitch, like a sizzle or hiss. Healthcare professionals often treat tinnitus (ringing in the ear) with violet noise.
• Grey noise is more balanced than white noise because it produces sound at the higher and lower frequencies, not in the middle. Grey noise can sound like the rumbling of thunder or a waterfall but at a distance.

Drift to Sleep with Colored Noise 

While researchers might not have enough evidence to prove that noise colors help us sleep, it’s easy to decide for ourselves. There’s no shortage of color noise apps or YouTube videos that lull us to sleep—or help us fall back to sleep.

Do you have a condition that makes hearing noise or getting quality sleep difficult? Check with your doctor or organizations that help with your condition. For example, the American Tinnitus Association has a masking sound library with noise tracks for sleep and work.

With a sound machine, app, or whatever you choose for noise, you have the power to choose between noise frequencies and colors. Experimenting with different noise colors is the best way to determine what works best for you. Whether it’s white, pink, brown, green, blue, violet, or grey, or even the absence of sound (black), you’re in control of your sleep environment!

May is National Women’s Health Month and Better Sleep Month, and I wanted to invite Better Sleep Council Representative Ellen Wermter to discuss all things sleep and women’s health. Ellen is a Family Nurse Practitioner, Diplomat in Behavioral Sleep Medicine, and Fellow of American Academy of Sleep Medicine. 

During this episode, we explore the pros and cons of using sleep trackers, how to create an environment where you can thrive and sleep, signs you’re focusing too much on sleep, how to identify your relationship with sleep, and why a few bad nights of sleep isn’t the end of the world. 

We also discussed the role natural light plays in getting a good night’s sleep, the two things that optimize your sleep the most, and so much more.

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

Using Noise Colors to Enhance Your Sleep and Focus

Did you know that a staggering 62% of U.S. adults consider themselves poor sleepers? In contrast, just 35% claim to be excellent sleepers, with only 3% feeling like average sleepers. These insights come from the Better Sleep Council’s State of America’s Sleep study, which reveals how various factors—like education, mental and physical health, and sleep aids—affect our sleep quality.

Today, we’re diving into one of these factors: noise colors! Discover how utilizing the right sounds can help you transform your sleep from restless to restful. Let’s unlock the secrets to becoming an excellent sleeper!

Sound vs. Noise (Colors)

What is the difference between sound and noise? Sound is the vibrations that travel through the air that we hear. Noise is unwanted sound—except for well-researched, properly used noise colors.

Surprisingly, poor sleepers are trying to use color noise to help them sleep. 38% of poor sleepers regularly sleep with a fan and 11% sleep with a sound machine, white noise, or a phone app. It’s important to use the right noise color for your sleep needs. 

The Science of Noise Colors

Sound is measured in frequency, similar to light colors on the spectrum. Frequency, or pitch, is measured in hertz (HZ) and the healthy human ear hears sounds between 20 HZ and 20,000 Hz. White noise is distributed equally throughout the frequencies we hear. It can be startling for some people because of its high pitch. Pink noise is on a lower frequency and sounds more natural than white noise. Brown noise is also on an even lower frequency, heard as rumbling or heavy bass. Consider the following descriptions of different noise colors:

• White Noise: Similar to static on a TV or the hum of a fan. 
• Pink Noise: Pink noise sounds like light rainfall or bustling leaves in the wind.
• Brown Noise: Also known as red noise, brown is deeper and grainier than white or pink noise. It sounds like steady rain or water from a pressurized hose.
  

These three noise colors can mask sounds by creating calm, consistent, and gentle sounds in the background. When our ears tune to the pleasing noises, our brains block out unwanted sounds and disruptive noises. 

For example, your brain focuses on a color noise instead of hearing traffic outside a window. The traffic is still there, but your brain doesn’t signal your auditory system to listen to it because a preferred noise blocks it.

Targeted Masking

Tinnitus, or constant ringing in the ears, can make getting healthy, rejuvenating sleep challenging. Listening to continuous brown noise has been reported to provide a soothing effect that masks environmental noise and makes it easier and quicker to fall asleep, also known as sleep latency.  

The American Tinnitus Association has a Sound Therapy library of noises that can help people with tinnitus and others fall asleep faster and block out loud noises.

Sleep Deeper

Deep sleep happens during stages three and four of our nightly sleep cycle. Without deep sleep, we can feel tired and lethargic no matter how long we sleep. Deep sleep is essential to our overall health and well-being in a number of ways:

• Physically repairs our bodies
• Strengthens our immune systems strengthening
• Consolidates memories 
• Cleanses metabolic wastes from our brains
• Regulates hormones

Noise Colors and ADHD

One remarkable discovery about noise colors is that they can ease symptoms of Attention Deficit Hyperactivity Disorder (ADHD) due to the imbalance of how dopamine—a neurotransmitter and hormone—is released in the brain. Dopamine influences the brain’s reward system by helping to control actions such as:

• Motivation
• Pleasure
• Movement
• Memory 
• Attention
• Mood

People with ADHD often feel like their minds are always “on.” They jump from one thought or task to the next without finding the desired outcome. While ADHD medication slows dopamine release, studies show that white noise can as well. 

Published by the peer-reviewed journal Complementary Therapies in Medicine in 2018, researchers found that white noise helps control impulsivity and focus, common symptoms that people with ADHD experience. The study determined that white noise can potentially improve ADHD symptoms in children through stochastic resonance (SR)—a phenomenon that “moderates noise facilitates cognitive performance.” SR happens when a weak signal is boosted by adding white noise, balancing the signal-to-noise ratio. When this occurs, the auditory system in a person with ADHD can better distinguish the transmitted signal.

Studies on the effects of white noise on children and young adults with ADHD are promising as well.

One study compared the use of white noise on an equal number of children with and without ADHD. The researchers determined that white noise could be an effective nonpharmacological treatment for ADHD in preschoolers with low attention spans. 

A 2022 study found that white noise at a low, consistent volume can result in better attention, accuracy, speed of performance, enhanced creativity, and less stress. The same study also found that louder noise levels improved working memory but increased stress. 

One of the few studies on the use of brown noise for people with ADHD found that their lower dopamine levels require noise for optimal performance. Brown noise can act as a stimulant to help people with ADHD concentrate on tasks.

Recent social media trends have featured influencers and bloggers giving first-hand accounts of using brown noise to improve focus. Scientists hope that attention to brown noise will lead to more research on the topic.

Personalizing Your Experience with Noise Colors

Regardless of why you want to use noise colors, there are some ways to improve your experience. 

Be Consistent

Consistency signals to our minds and bodies that it’s time to sleep or go back to sleep. Think of noise colors as the opposite of an alarm clock. Instead of jolting you awake, white, pink, or brown noise soothes you to sleep.

Embrace Tech

Technology allows you to travel with your chosen noise color to stay consistent and get good sleep. Numerous apps and streaming services offer a variety of noise colors. 

Incorporate Noise Into a Bedtime Routine

One of the best ways to ensure that you get quality sleep night after night is to create a bedtime routine. An effective routine should include activities that help you relax. Any noise color can accomplish this, but it can take a bit of trial and error to find your best fit.

Control Timing

No matter which noise color you choose, physicians advise to limit the time to the first 10 to 15 minutes after you go to bed. Your mind needs time to recover before drifting off to sleep. Use a timer on a sound machine or app.

Turn It Down 

You certainly don’t want to trade one problem for another when trying to change your sleeping habits. Prevent hearing loss by keeping your chosen noise color as low as possible. The volume level is especially important if you prefer to use earbuds. Noise that is too loud can harm the inner ear immediately or over time. When using a sound machine, position it across the bedroom so it’s not too loud. 

Soothing Noise Quiets the Mind

Understanding noise colors and their profound effects can significantly elevate our sleep quality and overall well-being. With many U.S. adults facing sleep challenges, exploring sound as a beneficial tool can lead to transformative solutions.

White, pink, and brown noises empower us to mask unwanted disturbances, promote deeper sleep, soothe tinnitus, and even assist those with ADHD in enhancing focus and controlling impulsivity. As we uncover the intricate connection between sound and health, integrating the right noise colors into our nightly rituals becomes a powerful step towards revitalizing sleep. By embracing these scientific insights, we can create an environment that fosters restorative rest and invigorates our daily lives.