When it comes to sleep aids, many people rely on a white noise machine to fall or stay asleep at night. But new research has found that pink noise may improve the quality of sleep.
White noise is a combination of all the frequencies that can be heard by a person. It masks outside noises, boosts relaxation and can reduce insomnia. Pink noise also has all the audible frequencies. But higher frequencies are less stressed than lower frequencies. That makes pink noise softer and more like something found in nature. While white noise is static and fans, pink noise includes rain, wind, the ocean and traffic.
Waste builds up in the brain during the day. During sleep, waves of cerebrospinal fluid (CSF) wash away waste to keep the brain clean. Short bursts of pink noise during sleep can enlarge the CSF waves, potentially cleaning the brain more effectively. That could boost cognitive function, aid memory or possibly slow the progression of neurodegenerative diseases caused by buildup.
In a small test with 14 healthy participants, the researchers played the noise loudly enough to register in the brain without waking a person. The noise increased both CSF waves and slow electrical waves seen only in non-REM sleep and associated with deep sleep.
Lactic acid and worn-out proteins build up in the brain during the day. Left in the brain, the waste and toxins cause inflammation and disrupt communication between brain cells. That can cause neuron damage. The buildup has been linked to memory loss, cognitive decline and problems like Alzheimer’s.
Right now this machine is not anywhere near coming to market. In the meantime, we recommend practicing good sleep hygiene. Have a bedtime routine that includes turning off screens at least an hour before bed, sleeping in a cool, dark room and using an alarm clock rather than a phone. If a white noise machine helps you, stick with it.
