The calming effect of white noise - truth or myth?

What is white noise?

It may be hard to imagine that there is noise that could improve our quality of life. We don't put up with loud stomping neighbors, their barking terriers, or 18-hour-a-day renovations.

White noise is a combination of all the sound frequencies we can hear , found in constant sounds (such as water running from a faucet or a humming air conditioner). One could even argue that white noise doesn't deserve to be called "noise" because it usually has no negative effects. White noise is calming, eliminates other, irritating background sounds, and helps you focus.

What do other noise colors sound like?

Did you know that there are other noise colors that can also have a positive effect? ​​They are rarely mentioned - usually all soothing, monotonous sounds are classified as white noise. It's easier like this: tracking down what type of sound you hear can be difficult, so by summarizing everything with white noise, we save a lot of time and effort. However, if you still want to find out what kind of noise you like the most - here is a brief description of the other noise colors.

Pink noise

Pink noise is white noise with lower frequencies added. It gets its name from the pink/purple hues that are characteristic of low-frequency light . Many of the sounds found in "white noise machines," such as the sound of the ocean or rustling leaves, actually fall into this category of noise.

Brown noise

While both pink and white noise have low frequencies, they are not the basis of these noise colors. Low frequencies are dominant only in brown noise , where higher tones are almost completely absent. The best examples of brown noise are thunder, rushing waterfalls or rivers, and heavy rain. If you are one of those people who are calmed by storms - this noise will probably be the most effective.

Blue noise

This type of noise is characterized by high frequencies. Maybe that unfortunate mosquito that you can’t catch for the third night in a row was annoying you again with its buzzing? This is an example of blue noise. It’s hard to believe, but tones of this color can also help you calm down and concentrate. It all depends on the volume – after all, if the mosquito was buzzing somewhere else in the room, it would probably be much easier to fall asleep.

Gray noise

Although gray noise is similar to white and pink noise, there is one major difference - it is adjusted individually, according to each person's hearing. Its purpose is to sound equally loud or balanced, regardless of the frequency composition. This noise is most often used for frequency response analysis of audio equipment, evaluation of sound masking, or sound perception experiments.

If you search the internet for noise colors, you will find more than what is listed in this article, but they are all more or less based on the colors listed above.

What are the good qualities of white noise?

Helps you fall asleep more easily

1. For adults:

• The ideal environment for sleep is peace, both in the bedroom and in the mind. However, many of us have probably had nights when we have toss and turn and still can't fall asleep. Maybe it was the pianist living above you who was to blame, or maybe it was the thoughts about what went wrong on our first day at work. If such sleepless nights occur more than a few times a year, it might be worth investing in a white noise machine.

• White noise creates a constant level of background sound that helps mask sounds that are preventing you from sleeping. According to Dr. Rebecca Robins , this type of “noise” can also help you calm down before bed.

• It should be noted that white noise is not for everyone . Before purchasing a white noise machine, you should first test the effects of these sounds by playing a video on YouTube, and if you feel a calming effect, only then purchase a white noise machine.

  

Photo courtesy of Slaapwijsheid.nl

2. For babies:

• Have you ever noticed that your baby makes noises every time you finally have a moment of silence? That's because babies can find complete silence uncomfortable and unpleasant. In the womb, they are surrounded by constant background sounds - their mother's heartbeat, bowel movements and breathing. It all merges into one, monotonous hum.

• This humming sound is also classified as white noise . Fortunately, scientists have noticed that even other types of monotonous sounds help create a familiar environment for the baby.

• So if you want some peace for yourself and your baby, try playing a white noise track. You can find them on Spotify or on white noise machines. Just make sure you choose the right volume level - noise is harmless to us up to 85 dB, but above 60 dB can already damage a baby's hearing.

Photo courtesy of Richard R

Improves work productivity

• Whether you work in an office, a coffee shop, or from home, you've probably encountered background noise. Maybe phones are ringing, printers are blaring, or someone is simply laughing very loudly... It's no wonder that it's so hard to concentrate.

• White noise masks these unpleasant and distracting sounds. With the help of white noise, you can be sure that you will enter a work-friendly environment every morning , no matter where it is.

Photo courtesy of Samsung Memory

Relieves ADHD symptoms

• Managing ADHD can be difficult, especially without medication. But if you're looking for other ways to stay focused, white noise is worth a try. Why?

• We all have different optimal arousal levels – meaning our brains need a certain amount of stimulation (e.g. sounds, movement, challenges) to stay focused, alert and productive. People with Attention Deficit Hyperactivity Disorder (ADHD ) often naturally experience lower levels of arousal than others, so their brains need more external stimuli (such as noise) to reach their optimal level of functioning.

• A study conducted in Brussels with children aged 7-12 years showed that those with ADHD were able to concentrate better when listening to white noise. White noise improved both verbal information processing and memory performance. It is worth noting that this improvement was only seen in the case of attention deficit disorder - the children's hyperactivity levels remained the same as before.

• In other words, white noise may help people with attention deficit disorder focus , but if ADHD is mainly manifested through hyperactivity, a significant positive change should not be expected.

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Not sure where to start?

White noise track recommendations can be found on Reddit forums and in articles online. However, if you’re having a hard time deciding which track is best for you, I suggest you try one of the 8-hour podcast episodes , which will ensure you don’t have to keep searching for a new white noise track. And if you don’t have Spotify Premium and want your white noise to never be interrupted by commercials, it’s time to get a white noise machine.

Summary

White noise is a constant combination of various sound frequencies that, unlike regular noise, can induce a sense of calm, relaxation, or even concentration. It helps adults fall asleep by masking distracting ambient sounds, and babies by reminding them of the familiar background of their womb environment. White noise also improves productivity by helping them focus in noisy environments, and may help alleviate symptoms of attention deficit hyperactivity disorder (ADHD), particularly those related to attention deficit.