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There is nothing worse than restless sleep. Especially now that research shows that women need more sleep than men, it’s important to get a good night’s rest if we want to be the best we can be every day. And while there are several hacks that can help you sleep soundly, one of the easiest ways is to prepare a bedtime song.
Featured image from our interview with Megan Roup by Michelle Nash.
You may already have a fan or white noise machine. But why exactly do these sounds put us to sleep? And what is the best frequency of sleep anyway? I spoke with Jamie Pabst, Founder of Spiritune, to find out about sleep apnea—what it is, why it works, and how to use it to get a good night’s rest. Learn about everything you need to know!
Jamie Pabst
Jamie Pabst is a DJ and founder of Spiritune, an app that brings together music therapy and neuroscience that improves well-being and allows users to help access the emotions they want to feel.
Why does listening to certain frequencies help us sleep?
Pabst’s app Spiritune uses music and sound to help users reduce stress—making it a game changer when it comes to wellness and sleep. He knows a thing or two about tidal energy. “The right kind of noise can be incredibly helpful as a sleep aid,” he shares. “Some sound waves work by influencing our brain patterns through a process called entrainment. In fact, our mind naturally adapts to the frequency it is exposed to, which can lead to a more relaxed state.”
Pabst further explains that brain waves are slow and synchronized. Our brain waves go faster when we wake up and start to slow down as we relax. They move slowly when we are in a deep sleep. “Music can be used as a source of training, which may be easier to begin with,” he continued, explaining that listening to sound waves can help our brain patterns relax, eventually lulling us to sleep. “If you’re among the one in three adults who don’t get enough sleep on a regular basis, seeking the help of sound or music can be a good start.”
What is the best frequency of sleep?
Although Pabst notes that this is an active area of research, he shares that the best frequencies to listen to are the ones the brain shows during sleep: delta waves usually range from 0.5-2 Hz. So what does that really mean? Pabst recommends pink noise.
“In terms of providing a consistent and predictable auditory background, we use “pink noise” with a soothing frequency distribution reminiscent of natural sounds like ocean waves or rain,” he says. Having pink noise at bedtime not only helps you fall asleep, but also helps you stay asleep.
“Pink noise tends to have a calming effect while also blocking out sounds from the environment,” she says. “Many experts, including our lead neuroscientist at Spiritune, also recommend pink noise as the top choice among ‘color sounds’ for sleep.”
Can other color frequencies help with sleep?
You may have noticed some color frequencies making their way into the mainstream—especially white, pink, and brown noise. There’s been a general consensus that white noise equals background noise, but Pabst says that’s not entirely true. “In simple terms, sound consists of waves with different frequencies,” he explains. “The ‘color’ of sound refers to how these waves are spread across the audible spectrum, just as the color of light depends on how energy is spread across the electromagnetic spectrum.”
If pink noise is the best frequency for sleep, what about white and yellow noise? This is how Pabst defines the difference between these three unique periods.
- White noise. White noise contains all the audible frequencies at equal levels, creating a strong static sound with much higher energy than that found in most natural sounds.
- Pink noise. Pink noise emphasizes low frequencies, giving it a soft and sweet sound with a high-frequency hiss.
- Brown noise. Brown noise goes even further, emphasizing the low frequencies even more, producing a deep, thunderous tone.
While you may have your favorite, research shows that pink is the best color for sleep. “What’s interesting to me is that white noise has historically received a lot of attention in the cultural zeitgeist as a good sleep aid to mask background noises, but pink noise is especially loud because of its soft, low-frequency emphasis,” notes Pabst. . “These kinds of divisive interpretations are something I’m passionate about sharing and influencing, so that people feel educated and empowered to use sound and music effectively in their lives.”
What is the best way to listen to these frequencies in your room?
Having high-quality speakers or headphones that are comfortable enough to sleep in is a great investment for your sleep hygiene. “Personally, I use Apple AirPods. You can also put a small portable bluetooth speaker next to your bed like the Sonos Roam,” recommends Pabst.
When it comes to the waves themselves, Pabst suggests finding a reliable, science-backed source. “There are so many options out there, so it can feel overwhelming. I would suggest that you find an audio or music app that is scientifically based and tailored to your needs,” he shares. “For example, the spirit stands out because it is designed with the principles of music therapy supported by research and neuroscience.”
What are some sleep hacks that go well with the tides?
Beyond noise, Pabst shares that temperature and light play a big role when it comes to sleep quality. “I recommend using sheets or pajamas made of natural fibers such as cotton or linen, which breathe and wick away moisture, keeping you cool throughout the night,” she shares. The ideal sleeping temperature varies from person to person. In general, try to keep your home between 68 and 65 degrees.
“Finally, light can wreak havoc on your sleep by disrupting your body’s natural wake-up cycle,” continues Pabst. “I recommend a good sleep mask if you sleep in an area where there is street light, daylight, or any kind of light.”