An ever-present factor in our daily lives, noise can be felt or heard at all times - the sound of traffic outside the window, the chattering of neighbors around the house, the dog barking, or the kids crying are just some of the most prominent examples.
While we find them to be annoying, we are all used to hearing all kinds of noises during the day. However, it becomes problematic when noises take over the silence during nighttime. If we were to bet that whether you or your kids have struggled to fall or stay asleep at some point due to noises outside of your control, we most likely wouldn't be wrong.
Noises of any kind, especially if they are persistent, can severely impact a person's sleep pattern. But why is that bad, and is there a way to avoid it? In this article, we will explore the impact of noise on people's sleep patterns and provide tips and strategies to help improve sleep quality and duration.
Whether you or your kids are light sleepers or just looking for ways to improve overall sleep quality, let's jump right into it!
Stages of Sleep and How Noise Affects Them
Sleep is such a complex matter, yet no human being can go without it. And while we won't dive too deep into the process itself, let's take a quick look at the main sleep stages, what happens during each of them, and how noises affect them.
Sleep allows our brains to reach a state of deep relaxation, helping us to recharge and rejuvenate our bodies. For children, the importance of sleep is even greater, as it triggers the release of the growth hormone, which is crucial for their growth and the repair of muscles, tissues, and bones.
When a person sleeps, the brain goes through different stages of activity, each serving a unique purpose. Non-Rapid Eye Movement (NREM) sleep is the first stage during which the brain activity slows down and the muscles relax. Divided into three sub-stages: N1, N2, and N3, this stage makes up 75% of the sleep cycle.
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N1 is the lightest stage;
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N2 is a deeper stage where the brain activity slows down even more;
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N3 is the deepest stage, also known as slow-wave sleep. It's during this stage that the body repairs and rejuvenates itself.
Rapid Eye Movement (REM) sleep is the second stage, during which brain activity increases and vivid dreams occur. This stage makes up 25% of the sleep cycle and is essential for memory consolidation and emotional regulation.
Each night the average person goes through 4 to 5 sleep cycles, with the progression of sleep stages in the following order: N1, N2, N3, REM.
What Happens When Noises Disrupt the NREM and REM Stages?
Loud and sudden noises often wake children or adolescents during their N2 or N3 stages of NREM sleep. These are the deeper sub-stages of NREM sleep and are crucial for the body's repair and rejuvenation processes. If someone wakes up during N2, the natural sleep pattern is affected, making it harder for them to return to sleep.
If it is during N3 that a person wakes up, they can experience fatigue, a weakened immune system, or poor overall health. People, particularly children, who have not slept well may exhibit moodiness or have difficulties with attention and behavior during the following day. The impact may be more pronounced if sleep disruption is a recurrent issue.
People and children can also wake during the REM stage. Waking up during that time of the sleep cycle can lead to an inability to interpret the emotions and experiences of the day, increasing anxiety levels. Furthermore, during the REM stage, the brain transfers information and stores it in the memory. Waking up unexpectedly during this stage could cause difficulties in a child's memory and learning abilities as their brain can't process or store the information from the day effectively. The same thing, but to a lesser degree, might happen to adults waking up during the REM stage.
Regardless of the stage, any unexpected interruption in a child's sleep cycle can result in confusion or discomfort, as it can be challenging to distinguish between reality and the dream.
Short-Term Impact of Noise on Sleep
Sometimes nighttime noises are inevitable. Suppose you are on a family trip in a noisy city that never sleeps. Even if all windows are closed, you or your kids might wake up because of the outdoor noises.
With the brain now stimulated by the sounds, it might be difficult to relax or go back to sleep. Furthermore, if the noises are persistent, frequent waking through the night might occur, which will affect both sleep quality and duration.
Reduced sleep quality and duration result in the person feeling sleepy, tired, easily irritable, or unable to focus on tasks and projects the following day. However, once the noise is eliminated and the body gets its restorative sleep back as usual, all symptoms should go away.
Long-Term Impact of Noise on Sleep
The relationship between sleep deprivation resulting from noise and long-term effects on the body is not 100% clarified, as more studies and research are needed to clear the air. However, some of the long-term effects of sleep deprivation are thought to be higher blood pressure and cardiovascular diseases, increased use of sleep medications, emotional instability, increased anxiety and decreased overall health.
Can You Use Noise to Your Advantage?
Noise is everywhere, at all times, and its effect on sleep patterns is often unpredictable. Given this, there is a way to block out external noise and sleep peacefully like an infant.
The solution? Calming sounds for sleep. These sounds produce a range of relaxing noises that can help ease the mind, relax the muscles and allow the body to achieve restful sleep.
Most Popular Sounds For Sleeping
Sound machines are a powerful force to be reckoned with. Because of their efficiency on people, kids, or infants experiencing sleeping difficulties or disorders, there are all kinds of noises available. Yet, the most popular sleep noises options are:
White Noise.
With no specific tonal characteristics whatsoever, white noise combines all audible frequencies in the range of human hearing, containing a mix of high and low-frequency sounds. White noise listeners often describe that the humming sounds remind them of fan noises, radio static, or rainfall sounds.
Creating a consistent background noise, white noise successfully masks up other sounds and provides a more peaceful sleep or focus-friendly environment for kids or grownups. It can be the perfect solution for those having trouble sleeping in unfamiliar environments.
People with insomnia often rely on white noise to help them fall asleep faster and stay asleep longer. Furthermore, white noise can be helpful for other issues like tinnitus, a condition characterized by ringing in the ears. The constant background noise can help to mask the ringing sound and make it less noticeable.
Brown Noise.
Thanks to its similarity to waterfall and thunderstorm sounds, brown noise machines are often thought (yet there's not enough evidence to support that) to be more efficient for creating a more calming environment and increasing sleep quality for listeners. It has higher energy at lower frequencies, producing a deeper and more rumbling sound. And while they perfectly calm some people to sleep, others listen to brown noise to focus or concentrate on tasks during the day.
Pink Noise.
Pink noise is not only a sanded-down version of white noise but also resembles the sound of gentle rainfall or a light sprinkler. Playing lower frequencies louder, this noise is also a great friend for kids and adults trying to improve their overall sleep quality and duration. For many that have tried sound machines, pink noise has proven to be the most efficient noise for sleep.
Benefits of Sound Machines
Sound machines are not limited to these noises only. In fact, they might vary significantly and often include sounds of all kinds, such as airplane air conditioner sounds, hair dryer sounds, or frogs croaking on a misty morning sounds.
Just like anything else, we all have unique preferences when it comes to sounds, which is why we observe such a diversity of sounds available. What may be calming to you may irritate your child and vice versa.
With that in mind, while sound machines are beneficial for creating a safe, noise-free sleep environment and thus aiding sleep quality and duration, one should be aware of the sounds that work for them.
So the key to finding what works best for you and your kids is experimentation.
Keeping Your Sleep Cycle Healthy: 8 Tips to Deal With Noises
Apart from listening to different noises sound machines offer, what else could you do to help your and your kid's sleep cycles?
Keep it dark and comfy.
We get it. Your kid is still clinging to that bedside lamp and requires you to light it up every night before you kiss them goodnight. While a tiny bit of light won’t be detrimental, keeping the room as dark as possible is essential for maintaining a healthy sleep cycle. Talk it out with the child and make them understand that darkness is their friend, not their enemy.
Comfortable mattresses, pillows, and freshly clean and washed sheets are also beneficial for improved sleep quality. Make sure they are soft enough to hug the body yet strong enough to support it all the way through the night.
Earplugs are also an option.
If you are still unsure about sound machines' great power, try blocking any outside noise with earplugs. Keep in mind that while adults are likely to put some earplugs before bed, kids will probably be hesitant. So we advise you to try out the sound machine trick first.
Bedtime routines are your friends.
Establishing a bedtime routine is an effective way to indicate to your or your child's body that it is time for sleep. Warm baths or showers, a glass of warm milk, and a bedtime story are the perfect way to finish a long day.
Relax the body.
Different relaxation techniques like deep breathing or yoga can help you reduce any stress or anxiety that could prevent you from falling asleep easily. It is also a fun bonding activity for you and your child.
You might not end up jumping from one restorative yoga retreat to another together, but you are bound to share a good laugh, strengthen your relationship and prepare your bodies for sleep all at once.
Healthy diets are a must.
That should go without saying, but diets rich in whole grains, fruits, and vegetables are a definite must for people of all ages.
Get the daily dose of vitamin D.
Now, this is something to do before the night falls, but going for a walk with the kids during the sunny hours of the day can help with the regulation of the body's sleep-wake cycle.
Keep electronic devices at bay before sleep.
Using phones, tablets, or laptops right before going to bed stimulates our minds to a great extent. Turn off your, and especially your kids’, electronic devices at least an hour before bedtime to give the brain enough time to cool off.
Seek professional help if needed.
Some sleep disturbances are not easily eliminated with noise-canceling earplugs. If someone in your family has been experiencing chronic sleep problems, sleep therapists can help identify the underlying cause and offer personalized treatment recommendations.
Lessons Learned
Noise can have a significant impact on our sleep patterns and overall health. Therefore, it's essential to understand the different stages of sleep and how they affect them.
Luckily, there's a lot we can all do to create welcoming sleep environments, calm our minds and improve our overall sleep quality. From using sound machines to eliminate the outside world to establishing a bedtime routine, practicing relaxation techniques, or exposing ourselves to natural light during the day, we play a more significant part in our and our kids’ sleep patterns than we've ever realized.
A good night's sleep is crucial for our physical and mental well-being, let's make sure we do everything we can to protect it. With the right tools and techniques, we can all enjoy a peaceful and restful sleep.
Sweet dreams!
