Can listening to "white noise" before bed help you sleep deeply? Research reveals additional benefits: improved cardiovascular function
Good sleep quality linked to better cardiovascular health? The European Heart Journal (EHJ), a publication of the European Society of Cardiology (ESC), recently released a study showing that auditory stimulation during “deep sleep” can help increase left ventricular function in young men, thereby improving cardiovascular health. Significant benefits such as the heart’s ability to pump blood.
Improve sleep quality through white noise intervention? Study: Deep sleep increases heart mercury blood capacity
To understand the connection between sleep and cardiovascular health, the Swiss Federal Institute of Technology in Zurich and the University of Zurich recruited 18 male subjects aged 30-57 who had no past smoking habits, cardiovascular disease, sleep disorders, or other conditions that may affect sleep. disease history. The research team chose men because women may have sleep problems due to menopause or menstrual cycles, which could affect the study results.
In a three-night experiment, the subjects were asked to wear a deep sleep stimulation device to sleep; on two of the nights, the researchers used “Pink Noise” to stimulate the subjects to clarify their understanding of deep sleep. Effects on sleep. Pink noise consists of auditory tones of specific frequencies that sound similar to static electricity and are softer than white noise. In this study, deep sleep state refers to stages 2 and 3 of “non-rapid eye movement (NREM)”.
During sleep, the subjects experienced a cycle of 10 seconds of pink noise and 10 seconds of silence. The research team claimed that this pattern was similar to the brain waves emitted by the human body during sleep. In addition, the research team was able to monitor whether the sound simulation enhanced deep sleep and affected the subjects’ blood pressure and heart rate. Subjects underwent ultrasound heart examinations after waking up to determine the cardiovascular effects of auditory stimulation.
Does sleep aid noise really help with deep sleep? Expert: Effective in releasing “slow brain waves”
The research team found that brief pink noise stimulation during deep sleep caused the heart, particularly the left ventricle, to function more efficiently; this also increased blood flow to the brain, organs and limbs. Study author Christian Schmied said the results showed that the subjects’ hearts pumped harder and relaxed more during the night after pink noise stimulation than during the night without pink noise stimulation.
Stephanie Huwiler, also the author of the study, believes that the increase in “slow waves” during deep sleep can indeed have benefits for cardiovascular function. However, this study had an insufficient sample size and included only male participants. Future studies should include women to determine whether the heart benefits of deep sleep also occur in different genders.
Can listening to white noise at work improve efficiency? Experts reveal the biggest difference between 3 types of sleep aid noise
Does listening to white noise or pink noise before bed really help you achieve deep sleep faster? According to information published by the National Sleep Foundation (Sleep Foundation), academic circles have been studying the impact of white noise on humans for many years. Some studies support that it can reduce infant crying, improve adult work performance, and even reduce attention deficit hyperactivity disorder (ADHD). Benefits of Symptoms.
There are currently three types of noise that have been proven to have the potential to help you sleep:
White noise: refers to noise that contains all frequencies in the audible sound spectrum measured equally. Because white noise spans multiple sound bands, it is sometimes called “broadband noise.” The sound of white noise is similar to the static from an untuned radio or television.
Pink noise: Contains sounds within each octave, but the frequency power will decrease by 3 decibels for every octave increase. As a result, pink noise sounds lower pitched than white noise and is similar to natural sounds such as drizzle, rivers, or wind. Studies have found that pink noise can enhance deep sleep and improve cognitive abilities in the elderly.
Brown noise: Contains the sound of each octave, but the power behind the frequency decreases with each octave, and the decrease is about 2 times that of pink noise; the sound sounds louder than white noise or pink noise Deep, similar to natural sounds such as heavy rainfall, waterfalls, or thunder. Previous literature has shown that brown noise can help reduce symptoms and improve cognitive performance in tinnitus patients, but its impact on sleep has not been proven.
Although listening to white noise at a fixed frequency may be helpful for deep sleep, the U.S. National Institute of Health (NIH) still states that factors affecting sleep quality are closely related to a fixed circadian rhythm and a good sleep environment. It is recommended that in addition to listening to white noise, you should also Follow these steps:
Set a fixed schedule: Go to bed and wake up at the same time every day.
Develop an exercise habit: Exercise for 20-30 minutes every day, but no later than a few hours before bed.
Avoid late-night snacks: Avoid consuming caffeine and alcoholic beverages at night, as well as late-night snacks or overeating.
Relaxation measures before bed: Try taking a hot bath, reading, or other relaxing rituals.
Create a sleeping environment: Avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t look at your phone or computer in the bedroom.
Avoid staying up in bed: If you can’t fall asleep, read or listen to music until you feel tired before going to bed.
The U.S. National Institutes of Health reminds you that if you have long-term sleep problems or feel unusually tired during the day, you can consult a sleep specialist or a psychiatrist or a psychosomatic department. Most sleep disorders can be improved through treatment. In addition, listening to white noise can easily lead to dependence. It is recommended to gradually reduce the listening frequency after sleep quality improves to avoid counter-effects.
Source:
Brain Basics: Understanding Sleep
Auditory stimulation of sleep slow waves enhances left ventricular function in humans
Increased deep sleep benefits your heart
White noise - Sleep Foundation
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