Best Noise To Sleep: How Sound Environments Boost Rest During Travel
Whether you're travelling, sleeping in a new place or trying to rest well at home, certain noises can aid peaceful sleep. Find out how nature sounds and "noise colours" may help.
It's no secret that a noisy environment, or even a little bit of noise, is disruptive for sleep. However, the influence of sound on sleep goes beyond just needing a quiet place to rest. Certain sounds can actually have a very positive impact on sleep, from cadences of nature to noise "colours" that soothe the mind and block out unwanted sounds. These benefits can apply to family members of all ages and could also help business travellers focus on meetings after restful sleep. You can explore the most relaxing sounds for sleep on apps, podcasts and YouTube, and even by using white noise machines. Discover how to find the best noise to sleep based on your personal preferences.
How does sound influence sleep?
When you're trying to find the best noise to sleep to, it might take a bit of trial and error before you discover the most relaxing sound for you. There are a few options to explore, including nature sounds, white noise and other noise "colours". Be sure to use devices and settings correctly to avoid hearing damage.
Nature sounds are calm, consistent and tell our brains that we're in a non-threatening environment where everything is natural and just as it should be. This reduces stress and alertness. Studies that use fMRI scans, as well as measuring indicators like heart rate and blood pressure, have shown that nature sounds reduce fight-or-flight response and lower the stress hormone cortisol. Nature noises also give us something external to focus on as we drift off to sleep, rather than keeping ourselves awake with internal thoughts and rumination.
The most popular nature sounds for sleeping include steady rain sounds, ocean waves, birdsong and forest ambience.
The concept of noise colours is something you'll often hear when researching the best noise to sleep to. First of all, why are sounds described as colours? It has to do with frequency and wavelength, which can be measured in both sound and light. Different sounds have different frequency distributions, which affect how bright, sharp or deep they are. This is similar to how different colours come from different variations of light wavelengths. While scientists describe several "colours" of light, the best colours of noise to sleep are usually white, pink and brown.
What is the best noise to sleep to?
You might find that nature sounds provide the best noise to help you sleep, or you may discover that one of the three main noise colours suits you best.
- White noise is the most popular colour noise for sleeping. It is a mixture of all frequencies on the sound spectrum, and it is a little like static or a consistent "shhhhh" sound. It's good for sound masking (blocking out potential background disturbances), as it gives the brain's auditory cortex something to focus on rather than picking out random sounds as threats. White noise machines are widely available and come with timers, allowing white noise to be turned off automatically when you're likely to reach deep sleep.
- Pink noise also provides a steady sound and blocks out unwanted noises, but it has a lower pitch and a deeper sound than white noise. Some people find this soundscape warmer and more soothing. These lower-frequency sounds are similar to nature sounds, like gently rolling waves. While pink noise is less harsh than white, it might not be quite as effective at blocking out all sounds.
- Brown noise provides a deep, low rumble that sounds a little like distant thunder or a tumbling waterfall. Many people find it very grounding. Brown noise is good at blocking out lower-frequency sounds, such as traffic noise or planes, but not quite so good at masking high-pitched sounds. It's also sometimes called red noise.
The term "brown noise" doesn't actually come from the colour but from the surname of the botanist Robert Brown, who studied how particles move randomly, just like sound signals in brown noise.
What else influences better sleep?
Whether at home or travelling, there are plenty of noises that could potentially disrupt sleep, from in-room sounds like air conditioning, fan hum and even snoring, to external issues such as corridor noise, traffic, or other passengers talking on a train. If noise colours and nature sounds aren't working well, or you can't use your white noise machine on public transport, then earplugs can be effective. Noise-cancelling headphones are also a good option for travel. The best noise-cancelling headphones to sleep in should be lightweight, size-adjustable and made with soft materials, including silicone tips, fabric headbands and cushioned surfaces.
Many people ask themselves how to sleep better in a hotel on the first night because it's natural for our bodies and brains to be more alert in new environments, no matter how pleasant they may be. Fortunately, good hotels offer expertise in sleep environment optimisation, and the benefits outweigh the subconscious alertness that comes with sleeping in a new environment. At Novotel, good sleep fundamentals include soundproofing, blackout curtains and adjustable temperature, as well as custom-made beds designed for rejuvenating rest. Creative ideas, such as evening wind-down rituals and digital content created by experts, offer additional ways to help you feel rested.
Bedtime routine and even daytime habits also affect sleep quality. For instance, time spent amid real-life nature complements nature sounds at night because the time you spend outdoors reduces stress and improves your circadian rhythm. Picture a tranquil stay at Novotel Fontainebleau Ury, for example, set in a 5-hectare park surrounded by Fontainebleau forest. Embrace wellness rituals throughout the day with a pool, spa and sports courts, as well as a restaurant specialising in wholesome seasonal fare.
How does good sleep fit into longevity?
Sleep is one part of Novotel's Longevity Everyday philosophy: Eat, Sleep, Move and Meet. The philosophy embraces the idea that longevity is built day by day for family members of all ages. Movement doesn't have to be about intensive exercise – it can also be about gentle daily routines and hikes of all difficulty levels. The "meet" element is important because social connectivity and community interaction are strongly associated with longevity, and this branch of well-being is an important part of the famously healthy Mediterranean lifestyle. Meeting encompasses everything from milestone celebrations to daily family dinners. A French holiday with Novotel is filled with the benefits of good food, nature and the traditions of long-standing communities, so plan one today!
Noise disturbances significantly disrupt sleep, as does restlessness due to being overly alert or sleeping in a new place. Certain positive sounds promote sleep by blocking out unwanted noise and soothing the mind to make you more at ease. Using sounds to fall asleep to is part of a broader longevity-focused lifestyle that prioritises sleep. The best noises to sleep include nature sounds and the "colour noises", particularly white, pink and brown noise.
FAQs about the best noise to sleep
Are white noise machines portable?
Yes, many white noise machines are portable, so you can use them in a hotel. Small, battery-powered machines with earphones could also be used on a train.
Do babies benefit from white noise for sleep?
Some babies may sleep better in an environment with white noise, but it's essential to talk with a professional about the safest way to use white noise and any other sleep aids.
How much deep sleep do you need?
Only about 25% of sleep is deep sleep, but if adults aim for at least 7 hours per night, that should include enough deep sleep. Children need more total hours of sleep, including nighttime sleep and naps.
