How sound affects sleep

Getting good sleep is essential for our overall health and well-being. But many of us struggle with sleep problems — and that’s where sound comes in. Different sounds, from soft lullabies to noisy traffic, can affect our sleep patterns in different ways.

Loud, sudden sounds can easily wake us from sleep, disrupt our sleep cycles, and contribute to a range of health issues including high blood pressure and heart disease. On the other hand, soothing sounds — like gentle waves or wind in the trees — can help us fall asleep faster and experience deeper, better sleep.

Sound and sleep: a general understanding

Sound can affect sleep in many ways. Some people can sleep through almost anything, while others are sensitive to even the smallest sounds. Differences in how each person responds to noise come down to individual hearing, sleep depth and how the body has been conditioned to react.

How sound affects sleep quality

While you sleep, you move through different sleep stages — light sleep, deep sleep and REM sleep. (For more on this, read our post about the different sleep stages.) Disruptive sounds can cause micro-arousals — brief moments of wakefulness that disrupt those stages. The result is lower-quality sleep, since the body and brain may not get the deep sleep needed for physical recovery and memory consolidation.

Sound therapy for tinnitus

Tinnitus — a condition characterised by ringing, buzzing or other sound in the ears that isn’t actually present in the environment — can pose significant challenges for anyone trying to get a good night’s sleep. Fortunately, there are several strategies that can help reduce the impact and make it easier to fall asleep.

White noise can be especially effective at masking the sound of tinnitus. A constant, soothing sound — like a fan, rain or waves — creates a calming background that can help distract from tinnitus. There are plenty of white noise machines and apps available that offer a wide range of sounds to help promote a better night’s sleep.

Sound and sleep hygiene

Sleep hygiene is a set of practices that promote good sleep quality and full alertness during the day. One of those practices is minimising exposure to disruptive sounds. That can mean using earplugs to block out unwanted noise, using a white noise machine to create a calming sound mask, or simply making sure your sleeping environment is quiet.

Earplugs for better sleep

Earplugs are a simple, effective way to reduce noise during sleep. Our SleepDeep Earplugs are made from a soft, comfortable material that conforms to the shape of the ear and stays in place all night. They’re also fitted with a unique noise-reducing gel that delivers up to 27 dB SNR — among the highest noise reduction available¹.

How sleep masks can help with good sleep

Sleep masks are an indispensable tool for optimising your sleep quality. In the modern world we’re constantly surrounded by light sources that can disrupt our natural sleep cycle — from the screens on our devices to the street lighting outside our windows. Sleeping with a mask is an effective way to create complete darkness, and that can really lift the quality of your sleep.

Sleep masks work by blocking out all forms of light that can disrupt the production of melatonin — the hormone responsible for regulating sleep. By creating an environment of complete darkness, the mask supports the body’s natural production of melatonin and helps you fall asleep more easily. Find one that fits your personal comfort needs. Whether you’re struggling to fall asleep or simply want to improve overall sleep quality, a sleep mask can be a valuable tool.

Remember — a good night’s sleep is essential for our overall health and well-being. By investing in a sleep mask, you’re taking a step toward better sleep and better health.