Here are some tips on how to use white noise or calming music to promote better sleep:

Choose the right sound: White noise can come in many forms, such as the sound of a fan, rain, or ocean waves. Calming music can include slow, soothing melodies without lyrics. Experiment with different sounds to find what works best for you.

Use a dedicated device or app: There are many devices and apps available that can provide white noise or calming music. Consider using a dedicated device, such as a white noise machine, or a sleep app on your phone or tablet.

Set the volume at a comfortable level: Adjust the volume to a comfortable level that is not too loud or too soft. The sound should be enough to block out distractions but not so loud that it disturbs your sleep.

Use consistently: Use white noise or calming music consistently to establish a bedtime routine. Incorporate it into your evening routine and use it every night to signal to your body that it’s time to wind down and prepare for sleep.

Use in combination with other sleep-promoting strategies: While white noise or calming music can be effective on their own, they can be even more effective when combined with other sleep-promoting strategies, such as a consistent sleep schedule, a relaxing bedtime routine, and a comfortable sleep environment.

By using white noise or calming music consistently and in combination with other sleep-promoting strategies, you can create a peaceful and relaxing sleep environment that promotes better sleep and helps you wake up feeling refreshed and energized.

How You’ll Benefit

Using white noise or calming music can provide several benefits to block out distractions and promote better sleep:

Reduces external noise: White noise or calming music can help mask external noises, such as traffic or neighborhood sounds, that may interfere with your sleep.

Provides a consistent sound: The constant and consistent sound of white noise or calming music can help create a relaxing and soothing environment, making it easier to fall asleep and stay asleep.

Calms the mind: The repetitive and soothing sound of white noise or calming music can help quiet the mind and reduce racing thoughts, promoting relaxation and better sleep.

Establishes a bedtime routine: Incorporating white noise or calming music into your bedtime routine can signal to your body that it’s time to wind down and prepare for sleep.

Overall, using white noise or calming music can be an effective way to create a peaceful and relaxing sleep environment, block out distractions, and promote better sleep.