New Study Suggests Playing Pink Noise to Fall Asleep May Be Counterproductive for REM Sleep.
A recent study published by researchers at the University of Pennsylvania has found that playing "pink noise" sounds, often used as a tool to help people fall asleep, may actually be hindering REM sleep. The term pink noise refers to sound frequencies that decrease in power with each higher octave, creating a lower pitch, similar to the soothing sounds of steady rainfall or wind.
In the past, health experts have recommended using pink noise as a way to promote relaxation and improve sleep quality, as it is gentler than white noise, which has a higher pitch. However, this study reveals that listening to pink noise may actually be disrupting restorative REM sleep, which is essential for memory consolidation, emotional regulation, and brain development.
In the study, researchers exposed 25 adults to different types of noise while they slept, including aircraft noise, pink noise, and white noise with or without earplugs. The results showed that exposure to aircraft noise overnight led to a significant decrease in REM sleep duration, but wearing earplugs effectively blocked out air traffic sounds.
Interestingly, the study found that listening to pink noise alone was linked to an even greater loss of REM sleep – 19 minutes less. When pink noise was combined with aircraft noise, participants experienced significantly shorter time spent in deep sleep and REM sleep compared to nights without any type of noise.
The researchers also reported that participants who listened to pink noise or white noise during the night felt their sleep quality was lighter, they woke up more frequently throughout the night, and overall, their sleep quality was worse when exposed to these types of noise. However, using earplugs against pink noise and aircraft noise improved their sleep quality.
The study's lead author, Dr. Mathias Basner, warned that playing pink noise or other broadband noises during sleep could be harmful, especially for vulnerable populations such as newborns and toddlers who spend more time in REM sleep than adults. Further research is needed to better understand the effects of these types of noises on sleep and recommend safe levels of exposure.
The study's findings have significant implications for how we approach sleep health, particularly for those using noise-cancelling devices or apps to help them fall asleep. While pink noise may seem like a harmless tool to promote relaxation, it may actually be counterproductive to getting a good night's rest.
A recent study published by researchers at the University of Pennsylvania has found that playing "pink noise" sounds, often used as a tool to help people fall asleep, may actually be hindering REM sleep. The term pink noise refers to sound frequencies that decrease in power with each higher octave, creating a lower pitch, similar to the soothing sounds of steady rainfall or wind.
In the past, health experts have recommended using pink noise as a way to promote relaxation and improve sleep quality, as it is gentler than white noise, which has a higher pitch. However, this study reveals that listening to pink noise may actually be disrupting restorative REM sleep, which is essential for memory consolidation, emotional regulation, and brain development.
In the study, researchers exposed 25 adults to different types of noise while they slept, including aircraft noise, pink noise, and white noise with or without earplugs. The results showed that exposure to aircraft noise overnight led to a significant decrease in REM sleep duration, but wearing earplugs effectively blocked out air traffic sounds.
Interestingly, the study found that listening to pink noise alone was linked to an even greater loss of REM sleep – 19 minutes less. When pink noise was combined with aircraft noise, participants experienced significantly shorter time spent in deep sleep and REM sleep compared to nights without any type of noise.
The researchers also reported that participants who listened to pink noise or white noise during the night felt their sleep quality was lighter, they woke up more frequently throughout the night, and overall, their sleep quality was worse when exposed to these types of noise. However, using earplugs against pink noise and aircraft noise improved their sleep quality.
The study's lead author, Dr. Mathias Basner, warned that playing pink noise or other broadband noises during sleep could be harmful, especially for vulnerable populations such as newborns and toddlers who spend more time in REM sleep than adults. Further research is needed to better understand the effects of these types of noises on sleep and recommend safe levels of exposure.
The study's findings have significant implications for how we approach sleep health, particularly for those using noise-cancelling devices or apps to help them fall asleep. While pink noise may seem like a harmless tool to promote relaxation, it may actually be counterproductive to getting a good night's rest.
i know some ppl swear by it for relaxation but now im skeptical lol what about all the ppl who use white noise machines or apps? should we be worried? i got a lot of anxiety and used to listen to rain sounds before bed but maybe that was the problem all along 
anyways gotta look into this more cuz 19 mins less REM sleep is no joke 
. I mean, 19 minutes less REM sleep is a big deal! I can already imagine my brain being all mushy from lack of consolidation 
. And what about those newborns and toddlers who are like, totally dependent on their REM sleep? This is some major info to take into consideration 
. I guess it's time to swap out that pink noise for some soothing silence... or is that just my mind playing tricks on me 
! All these years we've been told that pink noise is all about relaxation and better sleep quality 
, but turns out it might actually be doing the opposite 
! I mean, who knew? 
It's like, I get it, some people find white noise really annoying and stuff, so maybe pink noise was a good compromise, right? But 19 minutes less of REM sleep? That's not even a joke 
. I mean I've been using it for years to chill out before bed and honestly it was working for me... or so I thought 
. But now I'm reading this study and I'm like woah did we just get duped by our brains 
.
but the pink noise machine next door kept me up all night 
. The thing is, I love those sound machines, they're so relaxing 
. But maybe it's time to switch to some good old fashioned silence or nature sounds instead? 
so all that sleep tech is just messing with our brains 
earplugs for everyone, it's about time 
. What if I'm actually disrupting my own REM sleep? That's like, kinda scary stuff. I don't think I'll be giving up my noise-cancelling headphones just yet, but maybe I'll look into other ways to promote relaxation that don't involve pink noise 
.
But now I'm not so sure... 19 minutes less of REM sleep is a big deal, especially if you're someone who needs that deep sleep to feel rested. I guess all that relaxation stuff might be just that – surface-level.