Sleep Sounds
IMPORTANT NOTE: This is not a medical site. You should always discuss medical matters with your doctor.
One of the worst things for preventing a good night's sleep is noise. For our ancestors, strange noises during the night possibly meant a predator approaching. For this reason we probably evolved to be sensitive to unusual noises during the night. In today's society what was once an advantage can now be a problem.
The key word is "unusual". So long as the noise levels are not too extreme, then over time we can adjust to most sounds. However it only takes a slight change from what we're used to for external noise to seriously disturb our sleep - although we all know some lucky people who can apparently sleep through anything in comfort. I sometimes wonder how their ancestors survived to pass on the "deep sleep" gene!
Silence can be as bad as noise. Some city folk find it difficult sleeping in the country because it is too quiet.
The best solution to noise pollution is, of course, to block it out. Something as simple as double glazing the room can make a huge diference. Unfortunately for some people this isn't a practical option - or is insufficient. This is also ineffective if the cause of the noise is internal - for example tinnitus.
Sound Conditioners
A simple alternative to blocking out the sound is to mask it with some other ambient sounds. Even if unwanted noise isn't ruining your sleep some people claim that investing in a sound conditioning solution could help to make your sleep better and more deep. It might also help you to relax or concentrate if used during the day.
Sleep Sound Recordings
The least expensive way to mask unwanted noise is probably to buy one of the many tapes or CDs on the market containing specially recorded sounds to help sleep. The simplest of these are simply white noise Others contain soothing music or natural sounds such as waves on the sea or birdsong. As an alternative to the sounds of nature some people prefer man-made rhythms such as those of a moving train. Often these different masking approaches are combined on a single recording.
These can be left to play overnight providing your equipment is safe. One limitation of these is that many tape players can't usually "loop" without making a clunking sound that might itself disturb you. Most modern CD players are capable of continuously repeating a CD, however it isn't always easy to work out which buttons to press to achieve this - especially late at night when tired!
Sometimes a white noise generator is incorporated into another device, for instance a dawn simulator alarm clock. If you buy one of these, be sure to check that it has an adjustable volume.
Sleep Sound Machines
A more sophisticated option is to buy a dedicated sleep sound generator. These sound conditioning machines are available in a variety of options, everything from simple white noise generators to complex devices with the ability to mix dozens of different ambient sound combinations.
It's tempting to just buy the sound machine with the most features. However you should ask yourself whether you are really likely to use them all. Some people will love to experiment with all the options, others will just find two or three sound combinations and stick with them. It probably depends on how much you like gadgets! As always, buy quality.