We all know there is nothing better than that feeling you have when you wake up after a good nights sleep. The only problem is, how often does the alarm go and instead of feeling refreshed, recharged and raring to go you find yourself feeling sluggish,sleepy and reaching for the snooze button?
Struggling with the inability to sleep restfully is now one of the top reasons people are visiting their doctor and The Great British Bedtime Report has found that a massive 74% of us are sleeping for less than the recommended 7 hours a night and 12% of us are not even managing to get our heads down for at least 5 hours out of 24. Its no wonder that so many of us are struggling with a lack of energy, negative effects to mood and health and suffering with the detrimental impact this is causing on work and life relationships.
It has been well documented that we should leave our emails, midnight snacks and social media at the door to our bedrooms along with any of our bad blue light emitting devices and that we can improve our chances of catching some z's by blocking out the light, smelling the lavender and relaxing our minds.
But have you tried the power of pink noise?
You may have heard of white noise which is also known for its ability to send its listeners to sleep and for a long time white noise was the go to sound for insomnia relief. It has proved itself useful over the years by acting as a very effective noise blocker for all the little sounds that can often act as distractions when trying to drift off. However, it looks as if pink noise is about to steal the sleep crown. Unlike the monotonous, usually synthetic sound of white noise that is created by combining multiple frequencies at an equal level, pink noise is a use of high and low frequencies that mean it is often quieter, more natural sounding and a lot of us seem to find the noise just that bit more relaxing.
Not only does it sound more relaxing but scientifically it is not just sending us to sleep but actually improving the quality of the sleep we are having.
The steady sound that pink noise produces has been linked in multiple scientific studies to the regulation of our sleep. This happens as our brains activity including the patterns that control levels of sleeping are all influenced by sound. Pink noise slows the waves of our brains down and as they fall into steady patterns it allows our brain to settle itself down for a good nights rest and actually increases our levels of stable sleep, which is the most restful kind there is.
Amazingly lots of examples of pink noise can be found in nature and may in fact be part of the reason that many of us feel more rested while on holiday, as we are exposed to pink noise sounds that we may not usually find at home such as:
waves lapping on the beach
leaves rustling in the trees
the steady trickle of running water
Fortunately there is no need to pack our bags and leave in order to find a good nights sleep. There are multiple apps available right now that offer pink noise options and can be played directly into the room (although still leave any devices at a distance and resist the urge to bring them into the bed). Alternatively one of our personal favourites for at home pink noise is the humble house fan which not only gives off those relaxed sleep inducing frequencies but also acts as a temperature regulator and helps to keep the bedroom at a steady 16-18°C (60-65°F) which is thought to be the ideal sleep temp.
Please be aware that if stress or anxiety are keeping your eyes open late into the night it may be time to talk to someone that can help and if you are dealing with a sleep disorder such as sleep apnea or have underlying medical conditions that effect your ability to achieve a full nights rest the best way to help your sleep situation is to contact a medical professional.
There's always room for one more on our Therapy couch... so whether you join us daily, weekly or just when you have time to stop by we hope that our therapy chatter allows you to take time out in your busy life, to unplug from your everyday stressors and simply breathe, listen and change!