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What Is White Noise? Can It Help You Concentrate and Sleep Better?

White Noise

White Noise

The essential idea of white noise is to create constant and unchanging background noise to help us fall asleep or to study. From crickets chirping to distant thunder noises, white noises drown out any potentially distracting sounds.

The adjective "white" was used to describe the sound because its ultimate combination has similarities to the qualities of white light.

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White noise as sleep aid may do more harm than good, say scientists

White noise as sleep aid may do more harm than good, say scientists

https://www.theguardian.com/lifeandstyle/2020/oct/18/white-noise-as-sleep-aid-may-do-more-harm-than-good-say-scientists

theguardian.com

Review finds quality of evidence is poor and noise may lead to more disrupted sleep

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Key Ideas

White noise
White noise

White noise is the sound of all the frequencies that humans can hear and is at the same intensity, such as a fan or crashing waves.

Around the globe, millions of people are downloading whit...

Theories around white noise

One theory is that white noise helps to drown out other bothersome sounds. Another is that listening to the same sound each night may help people to associate it with falling asleep.

Studies show that although there is evidence that people fall asleep sooner, the quality of the evidence was poor. There is also a concern of potential ill-effects of not allowing the auditory system to switch off overnight, although this has not yet been tested.

Why Insomnia Happens and What You Can Do to Get Better Sleep

Why Insomnia Happens and What You Can Do to Get Better Sleep

https://lifehacker.com/why-insomnia-happens-and-what-you-can-do-to-get-better-1746010695

lifehacker.com

We're all familiar with that silly image of the person who resorts to counting sheep when they just can't seem to fall asleep. But when you're the one who's been tossing and turning all night, insomnia is no laughing matter.

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Key Idea

Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...
How to Sleep Better

How to Sleep Better

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm/#

helpguide.org

How to Sleep Better Simple Steps to Getting a Good Night's Sleep Sleeping well directly affects your mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance,

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Key Ideas

Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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