{"id":4757,"date":"2022-09-15T10:00:00","date_gmt":"2022-09-15T10:00:00","guid":{"rendered":"https:\/\/modernsciences.org\/staging\/4414\/?p=4757"},"modified":"2022-09-01T07:31:21","modified_gmt":"2022-09-01T07:31:21","slug":"what-is-brown-noise-can-this-latest-tiktok-trend-really-help-you-sleep","status":"publish","type":"post","link":"https:\/\/modernsciences.org\/staging\/4414\/what-is-brown-noise-can-this-latest-tiktok-trend-really-help-you-sleep\/","title":{"rendered":"What is brown noise? Can this latest TikTok trend really help you sleep?"},"content":{"rendered":"\n  <figure>\n    <img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/images.theconversation.com\/files\/481034\/original\/file-20220825-4816-vqhkb7.jpg?ixlib=rb-1.1.0&#038;rect=63%2C31%2C1851%2C1241&#038;q=45&#038;auto=format&#038;w=754&#038;fit=clip\" >\n      <figcaption>\n        \n        <span class=\"attribution\"><a class=\"source\" href=\"https:\/\/www.pexels.com\/photo\/tranquil-woman-resting-on-yoga-mat-in-earphones-at-home-4498187\/\" target=\"_blank\" rel=\"noopener\">Karolina Grabowska\/Pexels<\/a>, <a class=\"license\" href=\"http:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\" target=\"_blank\" rel=\"noopener\">CC BY-SA<\/a><\/span>\n      <\/figcaption>\n  <\/figure>\n\n<span><a href=\"https:\/\/theconversation.com\/profiles\/gemma-paech-116639\" target=\"_blank\" rel=\"noopener\">Gemma Paech<\/a>, <em><a href=\"https:\/\/theconversation.com\/institutions\/university-of-newcastle-1060\" target=\"_blank\" rel=\"noopener\">University of Newcastle<\/a><\/em> and <a href=\"https:\/\/theconversation.com\/profiles\/gorica-micic-187159\" target=\"_blank\" rel=\"noopener\">Gorica Micic<\/a>, <em><a href=\"https:\/\/theconversation.com\/institutions\/flinders-university-972\" target=\"_blank\" rel=\"noopener\">Flinders University<\/a><\/em><\/span>\n\n<p>The latest TikTok trend has us listening to <a href=\"https:\/\/www.tiktok.com\/@playpositiveaffirmations\/video\/7066998773976747270?is_copy_url=1&amp;is_from_webapp=v1&amp;q=playpositiveaffirmations&amp;t=1660266459258\" target=\"_blank\" rel=\"noopener\">brown noise<\/a>. According to TikTok, this has <a href=\"https:\/\/www.tiktok.com\/@adhd_assist\/video\/7065773526845852934?is_from_webapp=v1&amp;item_id=7065773526845852934&amp;lang=en\" target=\"_blank\" rel=\"noopener\">multiple benefits<\/a> including helping you relax and quickly fall into a deep asleep.<\/p>\n\n<p><iframe loading=\"lazy\" id=\"tc-infographic-731\" class=\"tc-infographic\" height=\"400px\" src=\"https:\/\/cdn.theconversation.com\/infographics\/731\/d4b6aaa42ea3a50ba1d29b0ea460527ab1b5088d\/site\/index.html\" width=\"100%\" style=\"border: none\" frameborder=\"0\"><\/iframe><\/p>\n\n<p>Getting <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2352721816301292\" target=\"_blank\" rel=\"noopener\">insufficient sleep<\/a>, and <a href=\"https:\/\/www.sleephealthfoundation.org.au\/pdfs\/Special_Reports\/SHF_Insomnia_Report_2019_Final_SHFlogo.pdf\" target=\"_blank\" rel=\"noopener\">insomnia<\/a> are common. So it\u2019s no wonder many people are looking for ways to improve their sleep. <\/p>\n\n<p>But can brown noise help? If so, how? And what is brown noise anyway?<\/p>\n\n<h2 id=\"what-is-brown-noise-is-it-like-white-noise\">What is brown noise? Is it like white noise?<\/h2>\n\n<p>Brown noise, the better-known white noise, and even pink noise are examples of <a href=\"https:\/\/www.theatlantic.com\/science\/archive\/2016\/02\/white-noise-sound-colors\/462972\/\" target=\"_blank\" rel=\"noopener\">sonic hues<\/a>. These are \u201cconstant\u201d noises with minimal sound variation \u2013 highs, lows and changing speeds \u2013 compared with sounds such as music or someone reading aloud. <\/p>\n\n<p>What distinguishes brown noise from white or pink is the pitch (or frequency).<\/p>\n\n<p>White noise describes sound spread evenly across frequencies. It includes low, mid-range and high frequencies, and <a href=\"https:\/\/www.youtube.com\/watch?v=2iL1Ce1PZFM\" target=\"_blank\" rel=\"noopener\">sounds<\/a> like radio static.<\/p>\n\n<figure>\n            <iframe loading=\"lazy\" width=\"440\" height=\"260\" src=\"https:\/\/www.youtube.com\/embed\/2iL1Ce1PZFM?wmode=transparent&amp;start=0\" frameborder=\"0\" allowfullscreen=\"\"><\/iframe>\n            <figcaption><span class=\"caption\">White noise sounds like radio static.<\/span><\/figcaption>\n          <\/figure>\n\n<p>Pink noise has more low- and less high-frequency sound. It is lower and deeper than white noise, similar to steady <a href=\"https:\/\/www.youtube.com\/watch?v=ZXtimhT-ff4\" target=\"_blank\" rel=\"noopener\">rainfall<\/a>.<\/p>\n\n<figure>\n            <iframe loading=\"lazy\" width=\"440\" height=\"260\" src=\"https:\/\/www.youtube.com\/embed\/ZXtimhT-ff4?wmode=transparent&amp;start=0\" frameborder=\"0\" allowfullscreen=\"\"><\/iframe>\n            <figcaption><span class=\"caption\">Pink noise noise sounds like steady rainfall.<\/span><\/figcaption>\n          <\/figure>\n\n<p>Brown noise contains lower frequencies than both white and pink noise. It <a href=\"https:\/\/www.youtube.com\/watch?v=RqzGzwTY-6w&amp;t=27s\" target=\"_blank\" rel=\"noopener\">sounds deeper<\/a>, similar to a rushing river or rough surf.<\/p>\n\n<figure>\n            <iframe loading=\"lazy\" width=\"440\" height=\"260\" src=\"https:\/\/www.youtube.com\/embed\/RqzGzwTY-6w?wmode=transparent&amp;start=27\" frameborder=\"0\" allowfullscreen=\"\"><\/iframe>\n            <figcaption><span class=\"caption\">Brown noise sounds like rough surf.<\/span><\/figcaption>\n          <\/figure>\n\n<h2 id=\"why-does-noise-help-some-people-sleep\">Why does noise help some people sleep?<\/h2>\n\n<p>Some people are more sensitive to external stimuli than others. That includes human touch (such as hugs), strong smells, caffeine, bright lights, or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4918655\/\" target=\"_blank\" rel=\"noopener\">noise<\/a>.<\/p>\n\n<p>So one person can find a sound soothing or relaxing while another finds it distracting and annoying. <\/p>\n\n<p><\/p>\n\n<p>Several theories may explain why some people perceive benefits from sonic hues.<\/p>\n\n<p><strong>1. Distraction and relaxation<\/strong><\/p>\n\n<p>Noise can redirect and distract you from excessive overthinking or worrying. Some <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30427881\/\" target=\"_blank\" rel=\"noopener\">research shows<\/a> listening to music helps people to mentally relax, which may help sleep. However, if your thoughts are worrisome or strong, noise alone may not be enough to distract your busy mind.  <\/p>\n\n<p><strong>2. Sound masking<\/strong><\/p>\n\n<p>Our brain continues to process external sounds when we sleep and loud noise can <a href=\"https:\/\/theconversation.com\/curious-kids-why-cant-people-hear-in-their-sleep-132441\" target=\"_blank\" rel=\"noopener\">wake us<\/a>. But masking, through constant background noise, \u201cdrowns out\u201d isolated loud noise. In a quiet country town, the same car alarm or dog barking will sound much louder and may be more likely to wake us, than in a busy city centre.<\/p>\n\n<p><strong>3. Classical conditioning<\/strong><\/p>\n\n<p><a href=\"https:\/\/www.simplypsychology.org\/classical-conditioning.html\" target=\"_blank\" rel=\"noopener\">Classical conditioning<\/a> is a way of learning and can explain how we respond to noise during sleep. If noise is relaxing, then pairing noise with sleep may improve the person\u2019s ability to fall and remain asleep. In this way, noise is a reinforced stimulus for good sleep. If noise is annoying then it will hinder sleep and be a reinforcing stimulus for interrupted sleep. <\/p>\n\n<p><strong>4. Auditory stimulation<\/strong><\/p>\n\n<p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnins.2022.755958\/full\" target=\"_blank\" rel=\"noopener\">Auditory stimulation<\/a> is not specific to pink, white or brown noise. This involves <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0896627313002304?via%3Dihub\" target=\"_blank\" rel=\"noopener\">low-frequency<\/a> tones being played in an attempt to \u201cboost\u201d certain sleep stages (for instance, \u201cdeep\u201d sleep), perhaps improving sleep quality.<\/p>\n\n\n\n<h2 id=\"so-is-tiktok-right-does-brown-noise-work\">So, is TikTok right? Does brown noise work?<\/h2>\n\n<p>Researchers have not specifically examined the impact of brown noise on sleep. However, there is some limited science about the impact of white or pink noise. <\/p>\n\n<p>Some <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1087079220301283\" target=\"_blank\" rel=\"noopener\">studies<\/a> suggest white and pink noise helps us fall asleep quicker and improves sleep quality, but the quality of science is low.<\/p>\n\n<p>Auditory stimulation may improve memory in <a href=\"https:\/\/academic.oup.com\/sleep\/article\/41\/5\/zsy031\/4841646\" target=\"_blank\" rel=\"noopener\">young healthy people<\/a>. Auditory stimulation using pink noise may <a href=\"https:\/\/www.nature.com\/articles\/s43856-022-00096-6\" target=\"_blank\" rel=\"noopener\">increase slow-wave sleep<\/a> (deep sleep) in older people.<\/p>\n\n<p>Few studies have directly examined how improved sleep using noise benefits daytime mood and functioning. Ultimately, these are the benefits most of us seek from a good night\u2019s sleep.<\/p>\n\n\n\n<h2 id=\"when-to-get-your-sleep-problems-checked-out\">When to get your sleep problems checked out<\/h2>\n\n<p>If you have <a href=\"https:\/\/theconversation.com\/explainer-what-is-insomnia-and-what-can-you-do-about-it-36365\" target=\"_blank\" rel=\"noopener\">persistent difficulty<\/a> falling or remaining asleep, are waking too early, and are feeling unrefreshed during the day, your problems should be checked by a medical professional. Your GP can diagnose, provide treatment options and refer you for treatment if needed.<\/p>\n\n<p>Relaxation and noise may improve your sleep. However, evidence-based techniques, such as <a href=\"https:\/\/theconversation.com\/explainer-what-is-cognitive-behaviour-therapy-37351\" target=\"_blank\" rel=\"noopener\">cognitive behavioural therapy<\/a> <a href=\"https:\/\/www.acpjournals.org\/doi\/10.7326\/M15-2175\" target=\"_blank\" rel=\"noopener\">for insomnia<\/a>, delivered by a trained health expert, is generally required to address the cause of your sleep issues.<\/p>\n\n<p>This therapy usually takes place with a psychologist, over four to five sessions. It involves addressing thoughts and behaviours around sleep, looks at why sleep problems may have developed, and how to improve them. <\/p>\n\n<p>Treating sleep problems appropriately with evidence-based treatments and before they develop into a chronic issue \u2013 not relying on recommendations on TikTok \u2013 will ultimately lead to better sleep in the long term.<\/p>\n\n<hr>\n\n<p><em>If you\u2019re worried about your sleep, here are some <a href=\"https:\/\/www.sleephealthfoundation.org.au\/common-sleep-disorders.html\" target=\"_blank\" rel=\"noopener\">great online resources<\/a> and <a href=\"https:\/\/www.sleephealthfoundation.org.au\/fact-sheets.html\" target=\"_blank\" rel=\"noopener\">fact sheets<\/a> from the Sleep Health Foundation.<\/em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img  loading=\"lazy\"  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"The Conversation\"  width=\"1\"  height=\"1\"  style=\"border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/counter.theconversation.com\/content\/188528\/count.gif?distributor=republish-lightbox-basic\" ><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https:\/\/theconversation.com\/republishing-guidelines --><\/p>\n\n<p><span><a href=\"https:\/\/theconversation.com\/profiles\/gemma-paech-116639\" target=\"_blank\" rel=\"noopener\">Gemma Paech<\/a>, Conjoint Senior Lecturer, School of Medicine and Public Health, <em><a href=\"https:\/\/theconversation.com\/institutions\/university-of-newcastle-1060\" target=\"_blank\" rel=\"noopener\">University of Newcastle<\/a><\/em> and <a href=\"https:\/\/theconversation.com\/profiles\/gorica-micic-187159\" target=\"_blank\" rel=\"noopener\">Gorica Micic<\/a>, Postdoctoral research fellow, <em><a href=\"https:\/\/theconversation.com\/institutions\/flinders-university-972\" target=\"_blank\" rel=\"noopener\">Flinders University<\/a><\/em><\/span><\/p>\n\n<p>This article is republished from <a href=\"https:\/\/theconversation.com\" target=\"_blank\" rel=\"noopener\">The Conversation<\/a> under a Creative Commons license. Read the <a href=\"https:\/\/theconversation.com\/what-is-brown-noise-can-this-latest-tiktok-trend-really-help-you-sleep-188528\" target=\"_blank\" rel=\"noopener\">original article<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":"Karolina Grabowska\/Pexels, CC BY-SA Gemma Paech, University of Newcastle and Gorica Micic, Flinders University The latest TikTok trend&hellip;\n","protected":false},"author":199,"featured_media":4758,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[12,17],"tags":[595,596,474],"class_list":{"0":"post-4757","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-and-body","8":"category-math-and-the-sciences","9":"tag-brown-noise","10":"tag-sleep","11":"tag-the-conversation","12":"cs-entry","13":"cs-video-wrap"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/posts\/4757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/users\/199"}],"replies":[{"embeddable":true,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/comments?post=4757"}],"version-history":[{"count":1,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/posts\/4757\/revisions"}],"predecessor-version":[{"id":4759,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/posts\/4757\/revisions\/4759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/media\/4758"}],"wp:attachment":[{"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/media?parent=4757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/categories?post=4757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/modernsciences.org\/staging\/4414\/wp-json\/wp\/v2\/tags?post=4757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}