Use white or brown noise to mask disruptions

Run a white noise machine, fan, or brown noise app at a consistent volume throughout the night. Set it to play continuously, not on a timer.

Why It Works

Constant background noise masks sudden environmental sounds (traffic, neighbors, pets) that trigger arousals during lighter sleep stages. The masking effect prevents the auditory contrast between silence and noise that startles the brain awake.

Tips

• Brown noise (deeper, rumbling tone) has become popular and many people find it more soothing than white noise, though head-to-head clinical evidence is limited
• Pink noise may enhance slow-wave sleep and memory consolidation based on preliminary research
• Keep volume moderate — prolonged loud noise can cause hearing damage over time
• Dedicated machines (LectroFan, Yogasleep Dohm) are more reliable than phone apps that may interrupt for notifications