Using White Noise cds to Improve Your Sleep

White noise cds are a cheaper alternative to white noise machines. You can buy cds with calming sounds of the rolling ocean, restful rain, the wind blowing through the trees, or sounds of nature are just a few of the cds which are available.

White noise cds work by masking any external noises, such as traffic nearby or noisy neighbours. They create sound waves that help to soothe your mind and body, which help you to have a peaceful night's sleep. They are very effective as a sleep aid for insomnia, but can also be used if you are travelling or staying in hotels, when unfamiliar noises can stop you from sleeping.

Most white noise cds run on a continuous loop, so just set your cd player on repeat, and it will play through the night.

An excellent cd to try is SOUNDS OF EARTH: RAIN IN THE COUNTRY, (please see picture to the right). This cd is just pure sounds of rain, with no other noises, such as birds chirping. If you want softer rain, just turn the volume down, or turn it up for louder rain sounds. Comforting sounds such as rain can often bring back good memories of childhood or other happy times in a persons life - and so help to promote sleep.

How to Sleep Better Using White Noise

If you are disturbed by peripheral noise, such as barking dogs, traffic on a nearby road or noisy neighbours, you may find using white noise to block out these can help.

What is White Noise?

White noise uses all the sound frequencies that are within the range of human hearing. It is like the sound of ocean waves, the wind blowing through trees, or gentle sounds of a waterfall. It’s similar to the color white being produced from a combination of all other colors, which may be why they call it white noise. The “noise” is random, meaning it doesn’t have rhyme or reason unless it’s manipulated.

It doesn’t follow a pattern like normal sound does. Rather, it’s mixed up and in constant transformation, creating the “swooshing” effect that our ears absorb. According to experts, the reason why white noise is so soothing is because the masking effect produced covers all other sounds – from high to low pitches.

How White Noise Can Help to Sleep Better.

White noise works by masking other external sounds. White noise cds play continuous sounds, that overide noises such as traffic. This in turn relaxes your mind and body, and helps promote sleep.

There are many types of white noise cds available, such as gentle rain on a windowpane or the evening sounds of nature. Just set your cd or mp3 player on repeat, to help you sleep through the night, without being disturbed.

Other forms of white noise you can use are an electric fan, a special sound machine or just set your radio between stations, to get a consistent sound.

How to Create a Sleep Friendly Environment

Improving your sleeping environment can make a big difference to getting a better night's sleep. Your bedroom needs to be a haven for slumber. If you take your work to bed with you or watch TV, your body doesn't wind down properly before sleep, and you will find it more difficult to fall asleep.

• Start by keeping the temperature down in the bedroom. A cool environment is best for sleeping, with plenty of ventilation. If you're too hot or cold this will keep you awake. Make the room as dark as possible with blackout blinds or heavy curtains to block light from the windows.
• Avoid having TV's and computers in your bedroom.
• Make your bedroom quiet. It can be difficult to block out noise from traffic, other people in the house or dogs barking. If you can't avoid these distractions, you could try a fan, using static from a radio or white-noise cds.
• Make sure your mattress and pillows are comfortable. If you're waking up with backache or a sore stiff neck, you may need to change your bedding. Mattresses only last about 10 years and pillows need changing when they lose their shape.
• Don't take work to bed with you.