How White Noise & Sound Machines Can Help You Sleep

“White Noise” would have been a great name for an ‘80s rock band. Sort of a cross between Whitesnake and Quiet Riot.

Instead it’s music to the ears of many insomnia sufferers. And like a popular rock band, white noise has a large fan base.

A recent article from Columbia News Service reports that there are 20 white noise-related groups on Facebook. And demand was so high for the eight-sound White Noise iPhone application that a new version with more than 40 sounds was released.



But not everyone relies on such high-tech sounds to help them fall asleep. Many use a simple box fan or an oscillating fan. The article describes one woman who relies on the sound of a hair dryer.

There also are a variety of sound machines available for purchase. Some only generate a constant white noise. Others offer soothing sounds such as rain or ocean waves.

Consumer Reports recently reviewed three models. All three of the units blocked out at least some unwanted sounds.

InventorSpot has a glowing review of a classic white noise machine. And the New York Times recently reported on a “smart” sound machine that responds to disrupting noises by increasing its sound output.

So what exactly is white noise, and what’s the big deal about it?

White noise is a combination of the many frequencies of sound. It’s a soothing noise that can help you relax and fall asleep. It can be a simple treatment for some people who have insomnia.

It also helps raise your “arousal threshold.” This means that you can sleep through noises that would otherwise wake you up. The white noise helps cover up disturbing sounds such as a train whistle or a noisy neighbor. It can be a solution for some causes of environmental sleep disorder.

Research shows that white noise also may benefit other groups of people. A 2008 study concluded that it could be helpful for college students.

A 2005 study found that white noise may reduce sleep disruptions for intensive-care unit (ICU) patients. A 2002 study reports that it may help people with acute stress disorder or post-traumatic stress disorder.

It also can help shift workers who must sleep during the day. A focus group of night-shift nurses found that many used white noise to improve the quality and quantity of daytime sleep.

White noise also may help babies fall asleep. A study of 20 newborns found that infants were more likely to fall asleep within five minutes in response to white noise.

Sleep & Relationships: Are You a Sleep Stealer in Bed?

For all of the procrastinating men out there, here’s a quick Valentine’s Day checklist. (You did know that today is Valentine’s Day, right?)

Chocolate. Flowers. More chocolate. Overly sentimental greeting card that somehow expresses “just how you feel.” Sleep.

Sleep? Sure – a good night’s sleep may be exactly what your valentine needs – especially if you’re a sleep stealer.

A sleep stealer? That’s right. Your sleep habits or behaviors may cause your loved one to lose sleep at night. You may even cause her to have environmental sleep disorder.

A 2004 study in the journal Sleep examined how sleep affects a marriage. It found that an individual’s sleep problems can have a negative impact on his or her spouse’s health and well-being.

A sociologist has even described the “Social Etiquette of Sleep.” He suggests that you can be an “inconsiderate or selfish” sleeper.

How do you know if you’re a sleep stealer? Here are seven signs. See if they describe you – or your bed partner. After all, both men and women can be a sleep thief.

Signs that you may be a sleep stealer include:

1. Snoring: You remain oblivious to the noise you’re making while you sleep. Your bed partner, on the other hand, is frustrated, annoyed and wide awake.
2. Sleep talking: Your conversations, laughter and other noises may amuse your bed partner at first. But eventually he or she may start wishing you would just be quiet.
3. Taking the covers: While you’re snug and cozy, your bed partner is left out in the cold.
4. Using bedtime for relationship building: At the moment when your bed partner is about to fall asleep, you say, “Can we talk?”
5. Being a night owl: While your bed partner is trying to fall sleep, you’re in bed watching TV, talking on the phone, doing paperwork or reading.
6. Preferring to be warm: Even though a cool room promotes good sleep, you insist on keeping the thermostat turned up all night.
7. Refusing to go to bed alone: When your bed partner tries to call it a night, you make him or her wait until you’re ready to go to bed.

So are you guilty of sleep stealing? Or are you in bed with a sleep thief? What other types of behavior do you think should qualify as sleep stealing?

Tomorrow we’ll look at some things you can do to help put an end to sleep stealing.

More Young Adults Using Sleeping Pills

The New York Times reports that the use of sleeping pills by young adults has risen dramatically. The biggest increase from 1998 to 2006 came among adults between the ages of 18 and 24.

The report is based on an analysis by Thomson Reuters. It examined drug claims by adults under the age of 45. Overall sleeping pill use was highest among adults between the ages of 35 and 44.

The most popular sleeping pills were Ambien CR and Lunesta. The drugs were prescribed for an average of 93 days.

AASM president Dr. Mary Susan Esther told the Times that chronic insomnia often is linked to other problems. These include depression and anxiety. In these cases a sleeping pill won’t address the related problem.

Insomnia also can be caused by disruptions to the sleeping environment. This is called environmental sleep disorder. Dr. Esther pointed out that a noisy dorm is a common sleep disrupter for college students.

The report did not examine the use of other treatments for insomnia. One of the most effective treatments is cognitive behavioral therapy. Following the tips of good sleep hygiene also helps some people with insomnia.

Like any other drug, sleeping pills may cause some side effects. These side effects can include sleepwalking, sleep eating and other complex sleep behaviors. Some people also may experience memory problems.

The AASM offers these Guidelines for Taking Sleep Medications. Contact your doctor or pharmacist if you have any other questions about taking sleeping pills.