The Sound Colors
This is from my book “Sleep Reset in 12 Steps”
Remember how I wrote that in Stage 1 your sleep is light enough that your senses are still active? You’ll return to that stage a few times in the night and it’s possible that ambient noises can affect you every time you’re back in Stage 1.
Achieving the “quiet” for your sleep may require some experimentation if it’s not something you’ve already established. What is overlooked is the need for quiet not just for the onset but the entire duration of your sleep to avoid those interruptions.
Getting total silence as you sleep can be hard to get. My personal belief is that it feels like the best option because in deep sleep, we don’t seem to hear anything. Yet the help is more needed in between cycles, so some sort of tolerable background noise is more helpful.
Some people like music. I love music, but I start singing along and can’t sleep. Others love podcasts. So do I, as long as they are semi-boring. As a military dependent and a veteran, the sound of cargo planes flying overhead used to be comforting to me.
As long as the background noise isn’t too stimulating, it can help.
The following are descriptions of background noise types that may help you.
White noise is often referred to as “pure” or “flat” noise. It contains equal energy across all frequencies, making it sound like a consistent hiss, similar to the static on a TV when it’s not tuned to a channel. White noise is often used to mask other sounds and promote concentration or sleep. In the therapeutic world, we use white noise makers outside of doors to mask private client conversations.
If you prefer white noise, you can get both background noise and a cooler room by investing in a small fan!
Pink noise has more energy in the lower frequencies and less in the higher frequencies compared to white noise. It sounds deeper and is often described as a gentle, consistent rumble. Pink noise is sometimes used in audio testing.
Gray noise is similar to white noise but is adjusted to sound more balanced to the
human ear. It may be perceived as smoother and less harsh than white noise.
Red noise, sometimes called brown noise, has less energy at lower frequencies compared to white noise. It is characterized by a softer, more gentle sound, often described as a distant waterfall or wind in the trees. This is one of my preferred background noises.
Red noise, sometimes called brown noise, has less energy at lower frequencies compared to white noise. It is characterized by a softer, more gentle sound, often described as a distant waterfall or wind in the trees. This is one of my preferred background noises.
Green noise is less common and has a more complex frequency distribution. It may sound like a mixture of various natural sounds, such as rustling leaves and water flowing. This is another preferred background noise setting for me.
Now your room should be set up like a mysterious book character: Cool, dark and silent. The final step in resetting your sleep is getting your mind right to embrace it.