Good Lifestyle

If you are in ambient noises and relaxation, you are in the right place. Most people have heard of white or noise , but do you know the pink noise? Even if the name does not sound, you have probably heard it more than you think.

Make your sleep routine a little more colorful and learn all about pink noise, its surprising advantages and science behind its soothing frequency of experts. It is a soothing sound hack that could well revolutionize your sleep.

In relation: 6 bedtime routines that will help you sleep all night .

What is pink noise?

Although pink noise is very similar to the name of an obscure independent group, this is not the case - but it is just as unique and pleasant to listen to. Pink noise is actually a constant sound that includes all the audible frequencies of the human ear. It rests in lower sound waves, which can be incredibly soothing for listeners.

Some frequencies are named according to the colors used to represent the level of noise frequency on the sound spectrum. The pink noise has a random assortment of each audible frequency "which mixes different heights with a twist," said Korina Burkhard , a sleep expert at Dozy . "Pink noise gently decreases higher frequencies and emphasizes lower frequencies."

This can often look like a low and deep rumble. Some examples of pink noise include:

• Cured waterfalls
• Rivers
• Strong winds
• Strong precipitation
• Fans
• Humidifiers
• Rustle of the leaves
• Air conditioners

"The pink noise is like lowering the treble on static noise to make the tone lower and, therefore, more relaxing," explains Burkhard. "The pink noise is more pleasant and well balanced."

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What are the advantages of the use of pink noise for sleep?

Pink noise can have a positive impact on your brain and be an extremely beneficial tool during your routine at bedtime.

"The advantages of pink noise use include the ease of falling asleep," said Burkhard. "Pink noise masks annoying and switches, which facilitates sleep. In addition, it improves the quality of sleep because brain waves slow down in synchronization with the soundtrack of pink noise. It stabilizes sleep habits , which improves your quality sleep when you fall asleep more easily, more deeply and longer.

Its ability to drown unwanted noise around you could also help reduce your anxiety and also reduce stress.

Beyond that, pink noise is of great help if you forget. According to a 2017 study published in Borders in human neuroscience , people who listened to brief pink noise bursts in the intervals while they were sleeping Improved memory and recall capacity .

Of course, pink noise can be a soothing tool for anyone looking for a good night's rest, but according to Claire's right , A Relational psychotherapist , there are a few groups that benefit the most from this ambient sound:

• Noise sensitive people / light sleepers
• Hospital patients (by a sound study , hospital patients fell asleep 40% faster when exposed to pink noise)
• Too thin
• People who are stressed
• People who have an inconsistent sleeping schedule / working nights
• People suffering from insomnia

"Many of my clients with conditions such as insomnia, hyperarousal or the report of ADHD feeling silent and their body relaxes when exposed to pink noise," said Rychel Johnson , A mental health expert . So, whether you have trouble sleeping or calming your mind, pink noise could be a good option to try.

In relation: 20 tips approved by the doctor to spend a full night tonight .

How does pink noise affect your brain?

The sound of pink noise can have an impact on listeners because it draws from our brain.

"By reducing hearing surveillance tasks of our brain, pink noise seems to facilitate the activity of slower brain waves and deepen the sleep stages like Sleep Non Rem," said Johnson. "The equal balance of high and low frequencies can also trigger physiological responses such as the idle heart and the respiratory frequencies."

According to Caleb Backe , a sleep expert for Maple holistic , "This is a process called neural training, when our brain activity imitates what is happening around us in terms of sight, noise and contact".

Burkhard says that there is a theory that suggests that pink noise influences the patterns of brain waves and "synchronizes brain waves in the slows of Delta and Three Thea waves, which help deep sleep".

Pink noise also increases fluctuations in alpha and brain delta frequency ranges, which are linked to relaxation, says Law.

In relation: 4 simple sleep habits that help you live longer, new research shows .

What is white noise?

The white noise is super famous in the ambient noise community, but it can be difficult to describe. To better understand pink noise, it is important to know what this sound is. white noise At a very sharp frequency compared to pink noise, then think of the sound of a vacuum or a static television. AE0FCC31AE342FD3A1346EBB1F342FCB

"The frequencies of white noise explode at the same volume, which can be a little hard for some," explains Burkhard.

White noise includes all frequencies through the sound spectrum, which rest at the same level of flat intensity. And while some people find it shocking, others use it to relax their minds And even treat ADHD symptoms .

"While [white and pink noise] are able to hide background noises and encourage deeper sleep, pink noise creates warmer and deeper sounds that are soothing and soft," explains Backe.

What is brown noise?

Regarding the renown of the ambient noise, the brown noise generally arrives in second position. Brown noise (also known as red noise) looks very much like a pink noise, because it includes deeper and lower frequencies that resemble a rumble.

Examples of brown noise include washing machines, air conditioners or running showers. People also use this sound to concentrate, sleep and appease anxiety .

In relation: 10 ways supported by science to calm down quickly .

Are there any advice for using pink noise?

Pink noise can be a well-being tool, so knowing how to use it safely and correctly can do wonders for your mind and body. When you use this ambient noise, the law and the Burkhard suggest the following:

• Slowly present it to your routine at bedtime. Try one to two nights a week for short periods.
• Keep the volume at 50 decibels and less.
• Use it with other relaxation techniques such as deep breathing or meditation.
• Place the pink noise source away from your bed and near the window, the door or on the other side of the room, as it helps minimize external noises.

Keep in mind that if you use pink noise to sleep, it is essential to prioritize good sleep practices to also maximize its effectiveness. Law suggests incorporating these tips into your rest routine:

• Log a coherent sleep / wake calendar.
• Create an ideal sleep environment for the right bed (cool, dark, calm, etc.)
• Avoid / limit alcohol, caffeine and electronics before bedtime. According to Journal of Applied Psychology , The screens emit a blue light which removes the production of melatonin, which is a vital hormone to fall asleep.
• Add Stress management techniques Like mediation, exercise and eat healthy snacks and meals.

But if you find that the use of pink noise does not give you the desired results to manage your sleep problems, "do not hesitate to consult a health professional to exclude the underlying conditions", explains Law. "I always remind my patients that you sometimes need a little troubleshooting to find the right sleep and routine aids."

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What are the disadvantages of pink noise?

Pink noise is generally harmless, but like anything, it can be problematic when used in an incorrect or excessive way.

"There is a risk of damage hearing if you play the too loud pink noise over a long period," warns Burkhard. "There is also a challenge of the limited scientific study on pink noise, which is necessary to provide a holistic response and check its safety over a long period."

Burkhard also advises you to become too dependent on pink noise, because overuse can reduce its efficiency or make you depend on it to go to sleep.

"But for most individuals, the pink noise can provide a safe, portable and non -forming ways to naturally outspoken quality sleep," said Johnson.

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Where can I listen to the pink noise?

Fortunately, pink noise is not difficult to find. There are several ways to access it, whether naturally or via a device. Here are some places to get your pink noise solution:

Go online

The Internet has literally everything, so if you are not ready to engage in an application or a device, launch YouTube or a search engine and search for the sound. You can find hours of pink noise, and above all, it's free.

Download an application

Regarding pink noise, there is an application for this. So if you are looking for an easy way to listen to pink noise, look no further than your phone.

For more developed features for your ambient noise needs, prepare to pay additional money in application costs. But if you already have musical applications like Spotify or Apple Music, pink noise should also be available.

Wait for nature

If you want a more organic option to listen to pink noise, natural resources are always a good choice. Make a trip to the beach and listen to the waves crash into the shore, or walk slowly through a bunch of leaves to hear them rustle. Listening to strong rain showers can also become a relaxing pink noise experience.

Get a machine machine

Obtaining a machine is the equivalent of becoming stable, so if you are ready to make a pink noise to your bedtime routine is a solid option. For those who already have a white noise machine, see if he has a pink noise adjustment before buying a new one. These devices are generally between $ 20 and $ 130 , but prices can climb even higher depending on the level of quality you are looking for.

Remember that when you choose a machine, be sure to get the most out of your money. Discover the volume control and how weak and noisy it becomes. You also want to make sure it has a sleep timer to prevent the sound from placing throughout the night. Although most are generally integrated, it never hurts to check.

Most sound machines offer white noise, but if you want to diversify your listening experience of ambient sound so as not to become numb in one color, make sure it offers other sounds.

In relation: 10 ways to feel calm and happy (this is not meditation) .

What are other colored noises?

The sound spectrum is very colorful and goes beyond white, brown and pink. Learn more about this less known noise color:

Blue noise

Blue noise is considered to be the opposite of brown noise due to its high frequency. Its intensity often increases and sounds more acute than white noise. He has Many more triple that the base and is often compared to the sound of a spray of whistling water.

Purple noise

Purple noise is a bit like blue noise, because it becomes stronger as the frequency increases. It is higher and almost sounds like a sizzle or a whistle. It can also be used to treat tinnitus.

Gray noise

With gray noise, all its frequencies have the same intensity. It is more intense in the higher and lower frequencies and not so much in the middle.

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What are the most useful sleep tips to add to your routine at bedtime?

Pink noise can play an important role in your rest, but the definition of a solid sleep fund can go very far. In addition to listening to this ambient noise, here are some ways to maximize your sleep.

Avoid nap during the day

Power naps can be of great help during the day, but they can spoil your night sleep schedule. Make an effort to stay awake Throughout the day and if you work in the evening, try to tighten in a nap at the end of the day, so you are not completely exhausted.

Close the book on your constraints before bedtime

How many of us have been maintained by stressful situations in our lives? Although some of these problems cannot be solved before bedtime, managing them could help you move your mind to a better space. Try to write your concerns or make a plan on how to solve the problem before going to bed.

Go out during the day

Get at least 30 minutes of natural sun can regulate your circadian rhythm. Understanding your body time is affected by exposure to light, so adding it to your daytime routine can help improve your night.

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Wrap

Sleeping can be a battle, but there is nothing wrong with adding a little help. Pink noise is filled with stable and soothing frequencies, which could be exactly what you need to debug your sleep problems. The next time you try to relax or soften yourself, remember to make pink noise your sound solution.