‘Pink noise’ from sound machines could disrupt REM sleep quality, study finds

Do you think your sound machine helps you sleep? Maybe it does the opposite.

A new study from the University of Pennsylvania Perelman School of Medicine found that listening to Pink noise at bedtime It can disturb REM sleep (dream sleep) and sleep recovery.

The research, published in the journal Sleep, found that earplugs were significantly more effective at blocking out traffic noise during sleep.

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The researchers observed 25 healthy adults, ages 21 to 41, in a laboratory simulation of sleep for eight hours and seven nights, according to a press release from the University of Pennsylvania.

Participants said they had not previously used noise to help them sleep, nor had any Sleep disorders.

Pink noise can disrupt REM sleep, according to University of Pennsylvania research. (Istock)

During the experiment, participants slept under different sound exposures, including airplane noise, pink noise, airplane noise with pink noise, and airplane noise with earplugs. Participants completed tests and surveys each morning to measure sleep quality, alertness, and more Health effects.

The study found that exposure to aircraft noise was associated with spending 23 minutes less in the deepest stage of sleep compared to no noise.

Earplugs prevented this decline in deep sleep “to a significant extent,” the statement said.

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Pink noise of 50 decibels, which sounds similar to “moderate rainfall,” was associated with an approximately 19-minute reduction in REM sleep.

Airplane noise and pink noise combined resulted in “significantly shorter” REM sleep and deeper sleep compared to noise-free nights. The time spent awake was also 15 minutes longer with this combination, which was not observed with single jets or pink noise.

Earplugs were found to improve sleep quality among study participants. (Istock)

Participants said their sleep seemed “lighter,” overall quality was worse, and they reported waking up more frequently when exposed to airplanes or pink noise than to no noise, unless they used earplugs.

REM sleep is important for “enhancing memory, emotional regulation, and balance,” noted study lead author Mathias Basner, MD, professor of sleep and chronobiology in psychiatry. Brain development“.

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“Our findings suggest that playing pink noise and other types of broadband noise during sleep may be harmful – especially For children “Whose brains are still developing and who spend significantly more time in REM sleep than adults,” he wrote in the statement.

Basner noted that it is common for parents to place sound devices near their newborns or young children, with the aim of helping them fall asleep and stay asleep.

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He said there were some positive effects of pink noise, including that it mitigated some effects Reduce deep sleep And sleep disruption caused by “intermittent” environmental noise.

“If low amounts of deep sleep and fragmented sleep are someone’s main sleep issues, pink noise may be generally beneficial for them,” he said.

The importance of sound sleep

Individuals experience periods of deep sleep and REM sleep several times throughout the night, according to Penn Medicine. Deep sleep is important for Physical restorationStrengthening memory and removing toxins from the brain.

“Deep sleep and REM sleep complement each other and collectively ensure that we wake up in the morning and are ready for the next day,” the statement said.

The sleep doctor said pink noise provides a “constant stimulus” for the brain to process. (Istock)

Dr. William Lu, a San Francisco sleep expert and medical director of Dream Health, said these findings represent an “important pivot” from the trend of acoustic instruments.

“Although pink noise may mask external disturbances, it provides a continuous stimulus that the brain still has to process,” he told Fox News Digital. “The most troubling finding is that we may inadvertently sacrifice parts of REM sleep.”

Differences between ambient noise

Lu acknowledged that different types of noise can have different effects on sleep.

The sleep expert said white noise translates as “equal energy across all frequencies” and appears to be radio constant. Brown noise emphasizes low frequencies, resulting in a “deep, heavy rumble” like distant thunder or a heavy waterfall.

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While pink noise also has more energy at lower frequencies, but not as deep as brown, it creates a “perceptually balanced” sound like steady rain or wind.

“the study “It suggests that pink noise acts as a persistent auditory load that specifically disrupts and reduces REM sleep,” Lu summarized.

Based on this type of research and data, the expert said he does not recommend using a sound machine as a “first-line” sleep aid in his own practice.

The researcher said it was common for parents to place sound machines near their newborns or young children while they sleep, “in good faith.” (Istock)

More research is needed

The researchers concluded that the effect of pink noise and other audio aids on sleep needs more comprehensive study.

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“Overall, our results caution against the use of broadband noise, especially for wireless networks Newborns and young children“We point out that we need more research in vulnerable populations on long-term use, on the different colors of broadband noise, and on safe broadband noise levels in relation to sleep,” Basner said.

In an interview with Fox News Digital, the researcher noted that the study, which was funded by the Federal Aviation Administration, has limitations — including that it did not investigate the effect on sleep when pink noise is used for longer periods of time.

The researchers said the study was “relatively small” and more research is necessary to evaluate long-term effects. (Istock)

The study was also relatively small, and researchers have not yet studied differences between individuals, Basner said.

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“Until we have more research, I recommend that if someone wants to use pink noise, they should do so at the lowest volume level that is still comfortable for them — and if sleep is the main issue, put the device/app on a timer so that it turns off after the person falls asleep.”

“Also, I would probably discourage public use [for] “Newborns and young children until we get more information.”