International journal studies indicate that white noise, such as the gentle sound of rain or the soft lapping of waves, can improve sleep quality for insomniacs and has a sleep-inducing effect. However, psychiatrist Yang Tsung-tsai states that white noise and yoga meditation are just some of many sleep aids, and by no means the first choice, as only about 20% of people can fall asleep with the help of music.
White noise is sound composed of different frequencies with the same sound wave amplitude, which allows the brain's nervous system to adapt to various frequencies of noise. For example, the sound of ocean waves in nature, or the static sound of a radio, or the whirring of an old electric fan, are all forms of white noise.
International journal studies indicate that white noise, which has been quite popular in recent years, can be used to aid sleep and prevent insomnia, with good clinical results. However, some studies also suggest that if white noise continues to play after falling asleep, it can actually negatively affect sleep quality.
Yang Tsung-tsai explains that white noise is sound composed of different frequencies, but with the same sound waves and amplitude, and without pitch fluctuations. From a sensory science perspective, some people find these background sounds conducive to drowsiness and falling asleep. In fact, in recent years, many white noise sleep aids sold on e-commerce platforms operate on a similar principle to Buddhist chanting machines, repeatedly playing certain white noise sounds to help people fall asleep.
From a scientific perspective, white noise can mask sudden external sounds, but Yang Tsung-tsai points out that this is only effective for 20% of people; for most people, listening to white noise before bed does not help them fall asleep earlier.
Generally, the ideal sleep environment is "quiet" and "dimly lit," and the best time for sleep is from 11 PM to 6 AM the next day. Yang Tsung-tsai advises against using mobile phones before bed and suggests trying abdominal breathing. Ideally, one should fall asleep within 30 minutes, and deep sleep should last for more than 1.5 hours.
Yang Tsung-tsai reveals that he is a light sleeper, and even the slightest sound can disturb his sleep. For this reason, he wears earplugs and an eye mask while sleeping to minimize disturbances from various environmental factors. Everyone's bedtime ritual is different, and one should find the most suitable sleep environment and method for themselves.
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