Science | Is there a scientific basis for sleeping?The truth is ...

What magic is this use of white noise to help sleep?

Source ｜ Guangzhou Health Commission

Edit ｜ Zhang Runqi

"The eyes are staring like a copper bell, turn over and over to Tianming"

What kind of pain is it?

Probably

Bleak

Night tossing and turning on the side, no doped during the day

"Can't sleep" is a vicious cycle

There is a sleeping artifact called white noise

I believe many friends have heard of it

The sound of rain and soft waves

Cracks of firewood ...

Use white noise to help sleep

What magic is this?

Why is there color in noise?

Noise color

A kind of electromagnetic wave has different wavelengths and frequencies. Within visible light range, the low frequency is warm, and the frequency is cold. In the well -known color scattered experiments, sunlight can be decomposed by three prisms into multiple ribbons, indicating that the white light that is often seen is actually mixed with monochrome light of various frequencies (colors).

Scattered phenomenon

The sound is a mechanical wave, and there are different wavelengths and frequencies. Noise refers to the sound of frequency, weak changes, and messy sounds in the sound wave band that can be heard by the human ear. Although random changes, they still have statistically characteristic attributes. They can be distinguished by power spectrum density, and they are named by color with different noise. There are red noise, orange noise that increases spectral density with frequency, and blue noise and purple noise with increased spectrum density with frequency. Corresponding to white light, the noise that is evenly distributed by the power spectrum density is white noise.

White noise power spectrum

Of course, absolutely ideal white noise is difficult to exist in reality. The sound of rain and streams of nature are just close to white noise or pink noise. The difference between pink noise and white noise is mainly high -frequency, and the high -frequency part of pink noise is lower. Because human ears will be more sensitive to high -frequency sounds, compared with "pure white", some people prefer "pink pink". color".

Can white noise really help sleep?

In fact, how hot the white noise is, how bad people's sleep is. According to the "Sports and Sleep Book of 2021", there are currently over 300 million people in China that have sleep disorders.

Putting white noise as a non -medicinal reason to improve sleep quality has become a trend at the moment. Is this the flickering of capital or the gospel of science?

Let's take a look at the results of the researchers:

Researchers at the Royal Institute of Medical Research on London conducted research on the impact of white noise on children's sleep. 80%of babies listening to white noise fell asleep, and the control group without listening to white noise was only 25%fell asleep. Some effects. It is worth noting that there are only 20 sets of data sets.

Researchers at Northwestern University of the United States studied the impact of pink noise on the sleep quality of the elderly, and found that the elderly who sleeping with pink noise was easier to enter deep sleep and achieved good results in memory testing the next day. It is also worth noting that the data set is only 13.

Taken together, the results of the relevant experiments are often based on small sample analysis data sets, and the support of the argument is not strong enough. In other words, despite being highly sought after, continuous white noise is still unclear for improving objective and subjective sleep.

However, it is clear that the white noise that continues to be consistent and repeated for a long time is like an upgraded version of "earplugs", which can block other noise in the environment and help listeners to maintain focus to a certain extent.

Researchers at the University of Pennsylvania, the University of Pennsylvania, sorted out the previous 38 related research documents and got the following conclusions: White noise can be cut off the impact of the remaining noise to a certain extent.

For example, it is easy to be trapped in rainy days. One of the reasons is that the sound of rain is natural white noise. There are also drowsiness in the classroom during the student period. Some of them are because the teacher's tone and the speed of speech rarely change, which provides a sound environment similar to white noise.

There are many disadvantages of white noise

It should be noted that there are many disadvantages behind the white noise and cannot be excessively dependent.

Sleep more and more tired

In 2020, the latest research results published by the School of Medicine at the University of Pennsylvania showed that: continuous exposure to noise, your hearing system is likely to not get rest. The inner ear will convert the sound signal into a neural signal, and the brain analysis will be turned on. The whole process needs to be active.

The result is that the more I sleep, the more tired. Waking up the next day will be sluggish, difficult to concentrate, and the mood will be affected.

Affect infants and young children's language ability

Today, many mothers think of white noise as "coaxing baby artifacts", but a study published in Pediatrics in 2014 pointed out that if babies are exposed to white noise environment for a long time, they may cover the language Waiting for normal hearing input, it will affect the development of baby's language ability.

Therefore, even if it is used for small volume and long distance (& 2M), it is not recommended to broadcast it frequently and for a long time to listen to the baby.

Cover the life alert information

The sound of the child's crying, the sound of the smoke alarm, the sound of the anti -theft alarm bell ... These emergency and important sounds are likely to be covered by the sound of white noise. If it really happens, the consequences are unimaginable.

Injured ears

White noise with too much volume may damage hearing and cognitive functions, and also cover up tinnitus. In addition, if you don't talk about white noise, if you wear earplugs or headphones for a long time, it will also increase the risk of inflammation of the external ear canal or damage hearing.

The most important thing is that choosing and playing white noise gives you a reason to touch your phone before going to bed.Obviously I wanted to help sleep, and as a result, I accidentally shuttled in various apps, and it was two or three o'clock.

"Using magic to defeat magic" is not a long -term plan

Develop a rules

Discover stress and anxiety in time

Is the best way to improve sleep quality ~

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