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There’s nothing worse than a sleepless night’s sleep. Especially now, as research shows, women need more sleep than mengetting enough sleep is essential if you want to look your best every day. There are many hacks to help you get a better night’s sleep, but one of the easiest ways is to carefully select your sleep soundtrack.
Featured image from Michelle Nash’s interview with Megan Roop.
You may already have one in the form of a fan or white noise machine. But why do these sounds lull us to sleep? So what is the best frequency for sleeping? We spoke with Jamie Pabst, founder of spirit tuneunderstand the ins and outs of sleep frequency: what it is, why it works, and how to use it to get better quality sleep. Keep reading for everything you need to know!
Why does listening to certain frequencies help us sleep?
Pabst’s app Spiritune uses music and sound to help users reduce stress and revolutionize their health and sleep. She has some knowledge of the power of frequencies. “The right kind of sound can be very helpful as a sleep aid,” she shares. “Certain sound frequencies work by influencing our brainwave patterns through a process called entrainment. Essentially, our brains naturally tune into the frequencies we’re exposed to and become more It can bring you into a relaxed state.”
Pabst goes on to explain that your brain waves slow down and become more synchronized. Our brainwave frequencies move much faster when we are awake and start moving slower when we are relaxed. They are slowest when we are in deep sleep. “Music can be used as a source of entrainment and promote the onset of entrainment,” she continues, explaining that listening to the frequencies relaxes your brainwave patterns and ultimately lulls you to sleep. . “If you’re one of the 1 in 3 adults who don’t get enough sleep on a regular basis, turning to sound and music for help can be a great starting point.”
What is the optimal frequency for sleep?
While stating that this is an active area of research, Pabst shares that the best frequencies to listen to are those exhibited by the brain during sleep: delta waves, which typically range from 0.5 to 2 Hz. So what exactly does that mean? Pabst recommends pink noise.
“In terms of providing a constant and predictable auditory background, we use ‘pink noise’, which has a pleasing frequency distribution reminiscent of natural sounds such as ocean waves or rain,” she says. Playing pink noise at bedtime can not only help you fall asleep, but also help you stay asleep.
“Pink noise tends to have a calming effect while masking surrounding noise,” she says. “Many experts, including Spiritune’s chief neuroscientist, also recommend pink noise as the first choice of ‘colored noise’ for sleep.”
Do other color frequencies also help with sleep?
You may have noticed that other color frequencies are becoming more mainstream, especially white, pink, and brown noise. There’s a general consensus that white noise is equal to most background noise, but Pabst says that’s not exactly true. “Simply put, sound is made up of waves of different frequencies,” she explains. “The ‘color’ of noise refers to how these waves are spread across the audible spectrum, just as the color of light is determined by how energy is spread across the visible electromagnetic spectrum. ”
If pink noise is the best frequency for sleep, what about white or brown noise? This is how Pabst specifies the difference between these three unique frequencies.
- white noise. White noise contains all audible frequencies at the same level, producing a harsh static sound with far more high-frequency energy than most natural sounds.
- pink noise. Pink noise emphasizes low frequencies and has less high frequency hiss, giving a softer, more pleasant sound.
- brown noise. Brown noise has evolved further, further emphasizing the bass range and creating a deep, rumbling sound.
While it may be a personal preference, research shows that pink is best for sleep. “What’s interesting to me is that white noise has historically gotten a lot of attention in the cultural zeitgeist as a great sleep aid that masks background sounds, but pink noise is actually more , which is better at emphasizing calmer, lower frequencies,” Pabst said. . “This clarification of differentiation is what I share to help people feel informed and empowered about how to use sound and music more effectively for their health. , I am passionate about making an impact.”
What’s the best way to listen to these frequencies in your bedroom?
Having quality speakers or headphones that are comfortable enough for sleep is a great investment in your sleep hygiene. “Personally, I use Apple AirPods. You can also keep a small portable Bluetooth speaker like Sonos Roam by your bedside,” Pabst recommends.
When it comes to the frequencies themselves, Pabst suggests finding reliable sources that are backed by science. “There are so many options out there that it can often feel overwhelming. I recommend finding a sound or music app that is science-based and can be customized to fit your needs,” she shares. “Spiritune, for example, stands out because it is designed based on therapeutic music principles backed by research and neuroscience.”
Are there any other frequency-compatible sleep hacks?
Pabst shares that besides sound, temperature and light play a big role when it comes to sleep quality. “We recommend using sheets and pajamas made from natural fibers like cotton or linen, which are breathable and moisture-wicking to keep you cool throughout the night,” she shares. The ideal sleeping temperature varies from person to person. In general, try to keep the house for the next time. 68 degrees and 65 degrees.
“Finally, light can disrupt your body’s natural sleep-wake cycle and wreak havoc on your sleep,” continues Pabst. “If you sleep in an environment where streetlights, sunlight, or any other type of light is present, a good sleep mask is recommended.”
Source: Camille Styles – camillestyles.com
