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There’s nothing worse than a restless night’s sleep. Especially now that research shows women need more sleep than men, a good night’s rest is imperative if we want to be our best selves every day. While there are many tips to help you sleep more soundly, one of the easiest is to create a sleep soundtrack.
Featured image from Michelle Nash’s interview with Megan Roup.
You may already have a humming fan or white noise machine. But why exactly do these sounds put us to sleep? So what is the optimal sleep frequency? I spoke with Jamie Pabst, founder of Spiritune, to get the lowdown on sleep frequencies—what they are, why they work, and how to use them to get a good night’s rest. Read on for everything you need to know!
Jamie Pabst
Jamie Pabst is a DJ and founder of Spiritune, an app that combines music therapy and neuroscience to enhance well-being and allow users to help achieve the emotions they want to feel.
Why listening to certain frequencies can help us fall asleep?
Pabst’s app, Spiritune, uses music and sound to help users reduce stress, making it a game-changer when it comes to health and sleep. She knows a thing or two about the power of frequency. “The right sounds can be really helpful in helping you sleep,” she shares. “Certain sound frequencies affect our brainwave patterns through a process called entrainment. Essentially, our brain naturally aligns with the frequencies it is exposed to, which can lead to a more relaxed state.
Pabst further explained that the brain waves become slow and synchronized. When we are awake, our brain wave frequencies move faster, and when we become more relaxed, our brain wave frequencies move slower. They are slowest when we are in deep sleep. “Music can act as a source of entrainment, possibly promoting their occurrence,” she continued, explaining that listening to frequencies can help our brainwave patterns relax, ultimately allowing us to fall asleep. “If you’re one of the one-third of adults who are sleep-deprived, turning to sounds or music for help may be a good place to start.”
What is the optimal sleep frequency?
While Pabst noted that this is an active area of research, she shared that the best frequencies to listen to are those that the brain exhibits during sleep: delta waves are typically in the 0.5-2 Hz range. So what does this mean? Pabst recommends Pink Noise.
“In terms of providing a constant and predictable auditory background, we use ‘pink noise,’ which has a soothing frequency distribution that is reminiscent of natural sounds such as ocean waves or rainfall,” she said. Turning on pink noise before bed not only helps you fall asleep but also helps you stay asleep.
“Pink noise tends to have a soothing effect and can also mask ambient noise,” she said. “Many experts, including our chief neuroscientist at Spiritune, also recommend pink noise as the top choice for ‘color noise’ for sleep.”
Can other color frequencies help with sleep?
You may have noticed that other color frequencies are entering the mainstream, specifically white, pink, and brown noise. It’s commonly believed that white noise is the same as most background noise, but Pabst says that’s not entirely true. “Simply put, sound is made up of waves of different frequencies,” she explains. “The ‘color’ of noise refers to how these waves propagate in the audible spectrum, similar to how the color of light depends on how energy propagates in the visible electromagnetic spectrum.”
If pink noise is the best frequency for sleep, what about white noise and brown noise? This is how Pabst specified the difference between these three unique frequencies.
- White noise. White noise contains all audible frequencies to the same extent, producing a harsh, static sound with much more high-frequency energy than most natural sounds.
- Pink noise. Pink noise emphasizes low frequencies, making it sound softer and more pleasant, with less high-frequency hiss.
- Brown noise. Brown noise goes a step further and puts more emphasis on low frequencies, producing a deep, rumbling tone.
While you may have a personal preference, research shows that pink is best for sleep. “What’s interesting to me is that white noise has historically gotten a lot of attention in the cultural zeitgeist because it’s a great sleep aid and can mask background sounds, but pink noise is actually superior because it’s gentler. , low-frequency emphasis,” Pabst commented. “I am passionate about sharing and influencing these types of differentiated clarifications so that people are educated and empowered on how to more effectively use sound and music to promote health and wellness.”
What’s the best way to listen to these frequencies in the bedroom?
Having high-quality speakers or headphones that are adequate for sleeping comfortably is a great investment in your sleep hygiene. “Personally, I use Apple AirPods. You can also place a small portable Bluetooth speaker next to your bed, like the Sonos Roam,” Pabst suggests.
When it comes to the frequencies themselves, Pabst recommends finding a reliable source that’s backed by science. “There are so many options out there that it can often feel overwhelming. I recommend looking for a sound or music app that is science-based and customized to your needs,” she shares. “Spiritune, for example, stands out because it is designed based on therapeutic music principles supported by research and neuroscience.”
What other sleep techniques work well with frequency?
In addition to sound, Pabst believes temperature and light also play important roles in sleep quality. “I recommend using sheets or pajamas made from natural fibers like cotton or linen, which are breathable and moisture-wicking to keep you cool all night long,” she shares. The ideal sleeping temperature varies from person to person. In general, try to maintain the temperature in your home between 68 and 65 degrees.
“Finally, light can wreak havoc on your sleep by interfering with your body’s natural sleep-wake cycle,” Pabst continued. “If you sleep in an environment with streetlights, daylight, or any type of light, I recommend using a good sleep mask.”
