Are you looking for some soothing sounds to fall asleep to? You’re wise to be checking into this. What we hear when we’re trying to nod off is an important component of a restful night’s sleep. You can become much more relaxed when listening to calming sounds for sleep.
How Does It Work?
To experiment with sounds to help you sleep, you’ll buy a sleep machine or borrow one from a friend. You should look for a machine with several different noises you can try out.
The key to finding sounds to help sleep is participating in some good old-fashioned trial and error. Those relaxing ocean waves sound that work for your best friend may not work for you. And the volume that you use for soothing sleep sounds might be enough to keep your best friend wide awake instead of lulling them to sleep.
To find what best works for you, you’ll need to experiment with different sounds and volumes. Once you find the sound, pay attention to the volume -- if it’s too loud, you’ll be hurting rather than helping your sleep.
If you find yourself awakened at times by the noise, it’s time to turn it down a bit. The point of using a sound machine is to help you rest better, not to disrupt your sleep.
Sounds That Make You Sleep
Here are some common and popular sounds to fall asleep to. One of these will likely work for you.
Are you the type who awakens from every creak you hear in your home, or do you live in a particularly noisy part of the city? Then you may benefit from white noise. White noise is a continuous output of non-descript noise that drowns out the other sounds in the background. It uses every sound frequency at the same intensity.
A good source of white noise that many people love to fall asleep to is a fan. If you don’t like the chilly air hitting you, point the fan away from your body. That way, you can still benefit from the sound without altering the temperature in your room.
Pink noise uses a blend of high and low-frequency sounds. It imitates a lot of sounds you’re used to hearing in nature, like rustling leaves or a fairly strong wind. Since it uses lower sound waves, it may promote better sleep than white noise, which can be higher pitched, according to some experts.
There is limited evidence that it can help a bit with memory as well.
Sounds of Nature
Some people love nature so much that listening to the sounds they’d hear while outside instantly relaxes them. It’s like getting the benefits of sleeping under the stars while you’re camping without the hassles of insects, sleeping on the hard ground, and dealing with imperfect temperatures.
If falling asleep like this sounds good to you, look for a machine that will give you a wide variety of nature sounds to choose from so you can find your favorite. Popular options include rain, wind through the trees, water sounds, and crickets.
Relaxing music has the ability to create the right conditions for sleeping by soothing you, making you stop your overthinking, and reducing your blood pressure and heart rate.
This sleep aid will vary from person to person. Some people may find classical musical relaxing, while others may choose slow love ballads.
If silence helps you sleep better than any noise machine, you may want to invest in a good pair of noise-canceling headphones. If you’re a back sleeper, you may be able to sleep well while wearing these. You can also look into soundproofing your bedroom so you don’t hear as much noise during sleep.
Tips for the Best Sleep
The sounds you listen to as you nod off are only part of the equation. To get the best sleep possible, you should also focus on:
- Using comfortable bedding like a cooling duvet, a eucalyptus eye mask, and a neck support pillow.
- Reducing the light in your bedroom by putting up blackout curtains or blinds.
- Ensuring that the temperature of your bedroom is optimal for sleeping by keeping it cooler than you prefer when you’re awake.
- Avoiding caffeine and strenuous exercise later in the evening.
- Taking a soothing warm bath or shower in the hour before bed.
Sounds Like a Good Plan
By paying attention to the sounds you hear while falling asleep, you’re stacking the odds in your favor that you’ll get a great night of sleep. When you find the right sound for you, you’ll look forward to hearing it at night as much as you relish crawling into your warm, cozy bed at the end of a long day.