Noise can quite literally create a major headache when it comes to sleeping. If we are in a noisy atmosphere, aside from perhaps inducing a headache, it can be very difficult to fall asleep as the noise distracts us and keeps us awake. This can become a problem if it happens frequently, as we are not getting enough sleep time.

On the other hand, noise may not prevent you from falling asleep, but noises during the night can either disturb you so you wake (sometimes startled with a racing heart as your mind leaps to all kinds of conclusions as to what the noise is) resulting in a fragmented night’s sleep or you hear noises subconsciously which can interfere with the stages of sleep resulting in an interference in your sleeping pattern. These disturbances end up making you feel more groggy and sleepy the next day, alter your mood and decrease your wellbeing and cognitive performance (1). 

Soundproofing Sleep

• Insulating the room with carpet (if not an option can your client invest in a rug?) and curtains or double/secondary glazing of windows.
• Closing windows if there is a lot of outside noise.
• Put electronics such as a mobile phone, if in the room, onto silent or turn off notifications.
• Wear ear plugs which can be helpful if their partner snores.
• Negotiate with everyone in the house to establish quiet hours. This is particular important if living with people on shift work or who have different bed times or teenagers who want to play music/TV/social 

Background Noise

Not everyone falls asleep with absolute quiet and perfect silence may not be possible in a noisy environment such as a busy city. If your client is someone who prefers noise or needs noise to block out environmental noise outwith their control then the following maybe beneficial:

White Noise contains all frequencies across the spectrum of audible sound. It is like the static on an untuned TV or radio. You can find white noise apps, on music apps, or buy white noise machines. You can also use an untuned radio, a fan or air conditioner. 

Pink Noise, Brown Noise and Green Noise are similar to White Noise. Pink Noise has deeper sounds and lower sound waves, so it may be more soothing and relaxing. Brown Noise is a rumbling sound with deep bass similar to a heavy rainfall. Green Noise reminds people more of nature hence the name green. There are other colour noises as well, which are a variation on the spectrum of white noise. 

All the colour noises can be found through noise machines, apps and YouTube. Let your client listen and see which one they prefer.

Other Sounds to Help Your Client Sleep

There are other sounds we can listen to which may help with sleep. If using headphones, it can be useful to use a headband style set as they are more comfortable to sleep with than having ear buds or over ear headphones. 

• Podcasts 
• Music
• Audible Books
• Bedtime stories for adults
• Relaxation Meditations
• Guided Visualisations
• ASMR (Autonomous Sensory Meridian Response)
• TED Talks/Lectures

Work with your client to see if any of the above will work for them. You need to ensure they are not getting stimulated by what they are listening to or distracted or it keeps them awake thinking. The idea is what they are listening to lulls them to sleep. 

It is also useful to have something which does switch off so it’s not playing all night (unless that provides comfort) as when in lighter sleep the sound the client is listening to may wake them up. Also ensure that meditations don’t end with a gong or chime as this could wake someone up and if listening to a podcast/lecture it doesn’t end with loud music which can startle someone awake.

Ultimately, finding sound which helps sleep is a trial and error process. 

References

1. Demian Halperin⁎ Environmental noise and sleep disturbances: A threat to health? Sleep Sci. 2014 Dec; 7(4): 209–212.