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White noise refers to a noise that contains all frequencies across the spectrum of audible sound in equal measure. Because white noise spans multiple bands of sound, it is sometimes referred to as broadband noise. Anecdotally, people often liken white noise to the static that comes from an untuned radio or television. Researchers have studied the effect of white noise on humans for many years, finding evidence it can reduce crying in infants, improve work performance, and potentially help counteract symptoms of attention-deficit/hyperactivity disorder (ADHD). Multiple studies have also examined how white noise may affect human sleep. White Noise vs. Other Colors of Noise Although white noise is the most commonly known, there are several other colors of noise. Green Noise: While white noise contains equal volumes of all the sound frequencies, green noise amplifies the frequencies in the middle of that range. Green noise sounds are perceived as similar to ocean waves or a stream. Although there is limited research that shows green noise benefitting sleep, it is a popular tool to help mask noisy environments that disrupt sleep. Pink Noise: Like white noise, pink noise is a broadband sound containing components from across the sound spectrum. Pink noise contains sounds within each octave, but the power of its frequencies decreases by three decibels with each higher octave. As a result, pink noise sounds lower pitched than white noise. Researchers have compared the sound of pink noise to the noise produced by a waterfall. Studies have found that pink noise can enhance deep sleep in older adults and improve cognitive performance.Brown Noise: Brown noise, also called red noise, contains sounds from every octave of the sound spectrum, but the power behind frequencies decreases with each octave. This decrease is twice as great as that in pink noise, resulting in a sound people perceive as deeper than either white or pink noise. In research trials, people have said brown noise reminds them of the sound of rainfall or a shower. Studies have shown brown noise might be useful in reducing symptoms experienced by people who have ringing in their ears and at improving cognitive performance, but its effect on sleep has not been widely studied. Does White Noise Help You Sleep? More research is needed to confirm whether white noise improves sleep — perhaps by synchronizing brain waves — or if the sound primarily helps by masking background noise. A recent analysis of multiple studies looking at white noise’s effect on sleep has produced mixed results. The authors call into question the quality of existing evidence and conclude that further research is necessary in order to widely recommend white noise as a sleep aid. They also note that in some instances, white noise can disturb a person’s sleep and may affect their hearing. Studies have found that listening to white noise helped newborn babies fall asleep faster and affected the amount of time adults spent in different sleep stages when played throughout the night.Another study found that adults fell asleep 38% faster while listening to white noise. Other recent studies have continued to find white noise positively affecting sleep. For example, people living in a high-noise area of New York City fell asleep faster and spent more of their time in bed asleep while listening to white noise. In another study, listening to white noise through headphones improved sleep quality for critically ill patients in a loud hospital unit.Disruptive noise during sleep can cause changes in heart rate that suggest the sleeper is experiencing semi-awakenings. Transportation sounds like cars and planes are considered a major contributor to poor sleep, with possible health ramifications. Researchers are hopeful that the steady hum of white noise might reduce a sleeper’s sensitivity to unpredictable noises from the environment. How To Choose a White Noise Machine There are many factors to consider when choosing a white noise machine. Machine or app: A white noise machine tends to be larger and more expensive, but it might come with better sound quality. A smartphone app could be more convenient while traveling, since it does not require you to bring any additional devices with you. Cost: Some white noise apps offer a free or very low-cost version. White noise machine prices vary greatly, though many options cost between $50 and $100. Sound quality: White noise machines either play a digital white noise recording or mechanically create a white noise sound. Check reviews of the white noise products you are considering to see what other customers have said about the sound quality. Volume control: Being able to control the volume of your white noise machine is essential. Check the manufacturer’s specifications for the lowest and highest available volumes to ensure the white noise machine meets your needs. Sleep timer: Most white noise machines have some type of sleep timer, but their functionality varies. Some allow the user to program in any amount of time, while others have preset blocks of time you can choose from. Other sounds: If you have never used white noise to help you sleep before, consider opting for a white noise machine or app that also has other sleep sounds, in case you find you do not enjoy falling asleep to white noise.  Setting Your White Noise Machine Volume There are no official guidelines for setting the volume of a white noise machine for sleep. That said, exposure to noise measuring 70 decibels or more – like that of city traffic – can become hazardous over time. Ringing in the ears and hearing loss are both risks of regular exposure to loud sounds.One study found that nearly 65% of infant white noise machines and apps were capable of playing sounds louder than recommended when people slept very close to the device. When determining which volume setting to use for your white noise machine, consider first moving the white noise machine to a corner of the room and keeping the noise level similar to that of a background conversation or light rustling.

Some people find that the neutral sound of white noise helps them sleep better. But is there evidence to support this? And what about other noise colors? What is white noise? White noise has been compared to the static from a radio that isn't tuned to a specific station. Technically, the term "white noise" refers to noise that contains all frequencies of the sounds that people can hear, in equal parts. (Frequency is the rate at which sound waves vibrate.) Can white noise help you sleep better? Studies on the benefits of white noise for sleep have yielded mixed results. Some studies have found it helped people sleep better, possibly by masking outside noises and serving as a cue to fall asleep. "A study in infants and children showed that white noise may reduce heart rate and respiratory rate, effectively lulling an individual to sleep," says Dr. Sogol Javaheri, assistant professor at Harvard Medical School and physician in the division of sleep and circadian rhythm disorders at Brigham and Women's Hospital in Boston. However, a systematic review published in Sleep Medicine Reviews found white noise had little beneficial effect on sleep. What's more, according to Dr. Javaheri, white noise may interrupt important stages of sleep, such as REM sleep or deep sleep, and affect hearing if it is too loud. If you use a white noise machine for sleep, try moving it to a corner of your bedroom and keep the noise level no louder than that of a background conversation. Turn on your white noise machine just before getting into bed. If your machine has a timer, experiment with having it play only as you fall asleep rather than all night long. Other noise colors for better sleep: Pink noise and brown noise While white noise is the best known, it's not the only "color" noise that's been used to enhance sleep. Pink noise has more intense, lower frequencies that make it sound deeper than white noise. Examples of pink noise are the sounds of rain or a waterfall.Some studies have found that pink noise can enhance deep sleep in older adults and improve cognitive performance. In addition, research suggests that pink noise may decrease time to fall asleep and improve sleep quality. However, these results were achieved under experimental conditions in which researchers adjusted pink noise timing during the night. Another color noise — brown noise — reduces higher sound frequencies even more than pink noise and is described as grainier or rougher. For example, brown noise can be compared to ocean waves crashing, while pink noise is more like a gentle rain. "More data is needed to determine what role pink and brown noise may play in sleep, such as what volume and duration would be of most benefit," Dr. Javaheri says. "For now, I would not recommend pink or brown noise continuously, but rather use it for a set time if it helps you fall asleep more quickly."

Jolting awake from the blaring sound of the alarm in the morning is pretty annoying. But, a recent study from UVA Health’s School of Nursing revealed something you may have already been suspecting – it can also be bad for your health. That morning alarm can cause a larger-than-normal spike in your blood pressure (called morning blood pressure surge), which in some folks can trigger a serious heart issue, like a heart attack or stroke. Maybe consider changing up your morning routine? WAKING UP MAKES BLOOD PRESSURE RISE The study, performed by nursing student Yeonsu Kim, looked to explore how being forced to wake up abruptly might impact your health. The study focused on “morning blood pressure surge,” which is something your body does every day. Morning blood pressure surge is a normal part of waking up. When you go from deep sleep to waking, your blood pressure naturally goes up. The alarming part – Kim found that when the study participants used an alarm to wake up, they had a morning blood pressure surge that was 74% higher than those who woke up on their own. This much higher spike in blood pressure puts stress on your heart and veins. It could also turn on your “flight or fight” response, which also makes your heart work harder and could cause fatigue, trouble breathing, or other symptoms. If you're someone who is already dealing with heart issues, all of that added stress could lead to a scary health emergency. LACK OF SLEEP ALSO CONTRIBUTES It might not have been just the alarm that was causing the surge, however. The participants were only allowed to have 5 hours of sleep and then were forced awake with an alarm. But this exact situation is pretty common every night across the U.S. About 1 in 3 Americans gets fewer than 7 hours of sleep per night. And, heart disease is the leading cause of death for both men and women in the U.S. That lack of sleep along with an alarm forcing you awake may be putting you on course for a visit to the emergency room. MEASURING MORNING BLOOD PRESSURE SURGE For the study, the participants had smartwatches and blood pressure cuffs on while sleeping to measure their vital signs. The first night, the participants woke up naturally. For the second night, they set an alarm to wake them up after only 5 hours of sleep. Kim measured the morning blood pressure surges on both days and compared them. This small study was done over 2 days with only 32 participants. So, more studies are needed to confirm Kim’s findings. But at least 1 participant said they planned to change their waking routine.   OPTIONS FOR BETTER WAKING Kim's study also suggests that there are better ways to wake up. Two recent research studies found that waking up to melodic sounds or exposing yourself to light in the morning can help you wake up more gently and stay alert. Luckily, there are lots of options today for different kinds of alarms to wake up in the morning. Some use lights that gradually get brighter. Others use more calm, gentle sounds or release pleasant scents instead of a screeching alarm. If you’re someone who already has heart issues, think about talking with your doctor on how to change up your waking routine.

When thinking about sleep and its relationship to the senses, few people immediately think of smell. Sight, sound, and touch typically receive more attention because of the obvious ways that light, noise, and comfort can impact sleep. While it might not be as immediately apparent, smell can directly affect sleep. The connections between smell and sleep are subject to continuing research. Learning more about what has been discovered so far provides opportunities to make the bedroom environment more conducive to quality sleep. Can Certain Smells Help You Sleep Better? Because of the power of the sense of smell, certain fragrances may contribute to better sleep. Some scents promote relaxation that makes it easier to fall asleep and feel well rested the next day. Not surprisingly, some scents are commonly associated with a more inviting bedroom environment. The smell of fresh sheets, for example, may make people look forward to going to bed. There are indications that bringing other scents into the bedroom with aromatherapy may promote better sleep. What Are the Best Scents for Sleep? There is no consensus about the best types of aromatherapy for sleep. What works best for any individual may depend on the nature of their sleeping problems and their fragrance preferences. Essential oils have shown benefits for sleep in research studies. However, it is important to remember that much of this research is preliminary or conducted in specific populations or settings that may not apply to the public as a whole. Anyone with sleeping problems should talk with a doctor. Aromatherapy should not replace other treatments for insomnia or sleep disorders. Lavender Among essential oils, few have been studied as much as lavender. Lavender has been associated with improved sleep in multiple research studies, including in some people with insomnia. The smell of lavender has calming effects on heart rate and blood pressure as well as mood. In a study of people exposed to lavender before bed, deep sleep increased, leading to feeling more refreshed in the morning.Rose Roses have a reputation for their appealing fragrance, and rose essential oils have shown potential as aromatherapy for sleep. While not conclusive, a study in people with depression showed some indicators of enhanced mood and sleep when they inhaled rose-scented air during sleep. In a study conducted in a hospital’s coronary care unit, aromatherapy with scents from a type of rose known as damask rose showed significant improvement in sleep quality.Roman Chamomile In one study, roman chamomile essential oil applied to pillows improved total sleep time for older adults in managed care settings. In a separate study in people with cancer, massages given with a carrier oil blended with roman chamomile essential oil reduced self-reported levels of anxiety.Jesmine Jasmine essential oil that was dispersed in a bedroom during sleep was found to improve sleep efficiency, meaning that more of the time a person was in bed was actually spent sleeping.Cedar Extract Though not studied as extensively, a study using the scent of cedar extract helped people fall asleep more quickly when taking a nap during the daytime. Cannabis A preliminary study with cannabis essential oil made from plants that do not contain THC, the compound most responsible for the high associated with cannabis, found improved relaxation among people who inhaled this scent.Ylang-Ylang Ylang-ylang essential oil, derived from the Cananga tree, has been associated with calmness and slowed reaction times, which may make it helpful in the lead-up to sleep. Aromatherapy for Sleep Aromatherapy utilizes scents from plants to try to enhance different aspects of health. Forms of aromatherapy date back to ancient Egypt and are based on the use of essential oils, which are liquids made with materials extracted from plants like flowers or herbs. Can Aromatherapy Help With Sleep? Evidence suggests that aromatherapy may be able to help with sleep by creating a bedroom environment that is more conducive to falling asleep and staying asleep. Exposure to smells that are associated with a positive mood, calmness, and relaxation may be beneficial in the lead-up to bedtime and through the night. Stress and anxiety frequently contribute to sleeping problems like insomnia. By promoting relaxation, certain essential oils may reduce this barrier to sleep. While promising research supports the potential of aromatherapy to improve sleep, more rigorous research is needed before it can be considered a standard treatment for insomnia or other sleep disturbances.

To get the full benefits from nap time, it is important to consider where, when, and how long to nap. These and other factors can influence how a person will feel after waking up from a nap.    How Long Should a Nap Be? In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep. Waking up from deep sleep can cause grogginess and actually worsen sleepiness.    In some cases, a longer nap of around an hour and a half may also be beneficial. This length of time allows the body to cycle through the stages of sleep and avoids interrupting deep sleep. This type of longer nap may be especially helpful for emergency workers and shift workers who are trying to avoid fatigue.  Napping may be too much if it interferes with sleep at night. Sometimes a nap of 90 minutes or so can be refreshing, but it may be problematic if it happens too late in the day. Dependency on naps, rather than consistent nighttime sleep, can contribute to fragmented sleep or sleep disorders such as insomnia.  However, naps may not affect everyone in the same way. Some research suggests that napping affects nighttime sleep primarily in older adults rather than young and middle-aged adults. When to Take a Nap  Experts typically recommend that adults take naps eight or more hours before bedtime. For most people, that means napping before 3 p.m. Napping too late in the day may contribute to nighttime sleep problems.  For some people, naps may feel natural or even necessary after lunchtime. This is sometimes known as the post-lunch dip. While eating lunch may play a role in afternoon sleepiness, the post-lunch dip is linked to circadian rhythm. Circadian rhythm is the body’s internal clock that follows a 24-hour cycle. Within this cycle are two peak periods for sleepiness. The greatest peak is during the night, and the second one falls in the early afternoon. Where to Take a Nap A good sleep environment is cool, quiet, and dark. Having a comfortable nap setting can help prevent unwanted interruptions or awakenings.  For people who work from home, a bedroom is likely a good place for a short snooze since it is already set up to promote sleep. Adding blackout curtains or a white noise machine to block out distractions may help both at night and during daytime naps.  In an office setting, accessories such as earplugs or an eye mask can reduce disruptions during nap time. When possible, naps should be taken in a space where interruptions are unlikely to occur. Some offices may even have nap pods or other quiet areas for relaxation or a short period of restorative sleep.   Remember to Set an Alarm Before dozing off during nap time, set an alarm for the desired nap length, which should generally be around 20 minutes.  When the alarm goes off, do not hit snooze to keep sleeping since this can risk entering deeper sleep. Setting a second alarm to go off shortly after the first one may help to avoid napping for too long.  Try to get up as soon as the alarm sounds and then stretch or walk around to shake off any post-nap sleepiness.  Consider Caffeine Naps People taking a nap to get a boost of energy may benefit from drinking caffeine before napping. The brain and body feel the impact of caffeine about 30 minutes after it is consumed, so having caffeine right before a short nap may increase alertness after waking up. Frequently Asked Questions About Naps How Much Napping Is Too Much? In many cases, napping longer than 30 minutes can result in grogginess and diminished performance after waking up. In other words, napping too long can undermine the purpose of the nap. For any individual, it is important to reflect on daily energy levels and the duration and frequency of naps. If daytime sleepiness is negatively affecting you on a regular basis, it may indicate a need to change sleep habits.    What Is the Best Time of Day to Nap? For most people, the best time to take a nap is either just before or during the post-lunch dip. The post-lunch dip is the period of decreased alertness and productivity often experienced after a midday meal. A brief snooze around this time may help reduce afternoon sleepiness without interfering with nighttime sleep.     What Is the Difference Between Naps for Children and Adults? Newborns, infants, and toddlers require more sleep than adults, and it is common for them to have sleep periods during the day that supplement the sleep they get at night. Babies may take one or more naps per day, depending on their age, while toddlers tend to take only one nap each day. Similar to adults, toddlers’ nap times should occur well before bedtime.Also like adults, children’s nap environments should be free of noise, excess light, or other distractions. Over time, children may reduce the time they spend napping or stop napping altogether.    Should I Change My Napping Habits? Your current napping habits may not fit perfectly with expert recommendations, but that does not necessarily mean the way that you nap is wrong. You should only change your napping habits if you are having problems with your nightly sleep or your daily energy level.If you are not a regular napper, change may not be necessary. If you are able to function well each day without a nap, then napping may not be something you need to incorporate into your daily schedule.    How Do I Start Napping? You may have to experiment with the timing, duration, and location of your nap. Consider keeping a nap diary where you can record your sleepiness or fatigue levels before and after your nap, as well as where, when, and how long you napped. These recordings can help you track what type of nap is most effective for you.   When Should I Talk to a Doctor?  Excessively napping can also be a symptom of a mental health disorder such as anxiety or depression. Contact your doctor if you are experiencing other related symptoms, such as low mood, change in weight or eating habits, or a lack of interest in activities that you would normally enjoy.

A traditional alarm clock uses sound to wake you from sleep, but this can be overly jarring for some. In recent years, wake-up lights have become an increasingly popular alternative. Instead of relying solely on sound, wake-up lights simulate the sunrise by slowly brightening over a period of time. By doing so, they’re able to wake you up more gradually than a traditional alarm. The duration of the sunrise simulation varies across models, as does the range of colors. As with traditional alarms, most wake-up lights provide a built-in alarm that can be set for a specific time, regardless of the sunrise time in your area. Many models also come with a sunset mode to help you prepare for sleep. Additionally, wake-up lights often include sound options. In keeping with the natural theme, these sounds tend to include birds chirping, waterfalls, or other ambient noises. How to Choose a Wake-Up Light When choosing a wake-up light, shoppers may want to compare features and settings to find the right fit. Each wake-up light serves largely the same function, but certain variations and additional features may appeal to specific users. We’ll cover the most common variations between models, including wind down features, overall value, style, and smart home integration. What to Consider When Purchasing an Wake-Up Light With so many options on the market, it’s important to know how wake-up lights are different from one another in order to find one that suits your individual needs. To help you make an informed purchase, we’ll highlight the top features you’ll want to consider when buying a wake-up light. Wake-Up Features Wake-up lights often differ in terms of available features and settings. While some lights simply get brighter, many wake-up lights simulate the colors of the sunrise. To accompany the light alarm, wake-up lights may include a traditional auditory alarm with natural sounds or FM radio. Wind Down Features In addition to sunrise settings, some wake-up lights include sunset simulation. By dimming gradually and changing colors, this function helps users wind down before falling asleep. Wind down features may also include soothing, natural sounds or meditations. Battery Backup Many wake-up lights are AC- or USB-powered. Some will include a backup battery to ensure that the light still works in the event that power is lost. This provides users with additional peace of mind. The backup battery is typically not intended to be the primary power source, and it should be replaced regularly. Value Value is an important consideration for shoppers, and most will want to compare the cost of a wake-up light with the features it provides. Some shoppers may justify a higher price-point for a wake-up light that includes additional options like smart home integration or wind down settings. Others may want a simpler design that does not warrant a high price. Smart Features It’s becoming more common for household objects to feature smart home integration, and wake-up lights are no exception. While many wake-up lights are compatible with Amazon’s Alexa and Google Home, it’s not unusual for a manufacturer to provide its own app or premium service. Using these smart devices, wake-up lights can often be programmed and controlled from outside the home or by voice. Style Each wake-up light has its own shape, colors, and style. While not every wake-up light’s design may cater to your personal taste or fit in with your bedroom decor, there is a wide selection to appeal to a variety of shoppers. Along with wake-up and wind down color changes, some wake-up lights allow for multicolored lighting. This could allow a light to fit a room’s color palette closely, or appeal to those who want a customizable option. Display  Many wake-up lights include a digital clock. Others may display additional information or feature a functional touchscreen. Some displays may also have a night mode or turn off completely in order to not disturb sleep. Other Features In addition to some of the more common features, wake-up lights may come with sleep stories or guided meditations, which can be used alone or in conjunction with other wind down features. Dedicated reading light and night light modes are also included in some models. When it comes to wake-up or wind down sounds, some wake-up lights pair with an app and include the ability to download more options as they become available. Since a wake-up light differs from a traditional alarm clock, shoppers may have additional questions when shopping. We’ll cover some of the most frequently asked to give you a better idea of what to keep in mind before making a purchase. Frequently Asked Questions How do sunrise alarms work? Sunrise alarms wake you up with light that gradually brightens, rather than using a loud noise like a traditional alarm.Your vision is stimulated by the wake-up light’s sunrise settings. With some wake-up lights, natural sounds or the radio can accompany the change in light. Are wake up lights good for you? Wake up lights can be considered a more natural alternative to traditional alarms. Exposure to light is one of the most important factors for your circadian rhythm, which dictates your ability to fall asleep and wake up at regular times.By simulating the sunrise with a gradual increase in brightness, this type of alarm wakes you up gently. What is the best color light to wake up to? To simulate the sun’s brightness, most wake-up lights are yellow. This energizing color is one that your body is naturally inclined to associate with morning.Colors like purple and red are often used for simulating the sunset, and may be more conducive to falling asleep.