If you’re a poor sleeper for whatever reason, you are probably looking for anything at all that can help you to get a good night’s sleep. Do you have sleep apnea, insomnia, hypersensitivity to noises while asleep, tinnitus, a snoring partner, neighbors with barking dogs, or anything else that is getting in the way of your sleep? You’re not alone! Many people have found white noise to be a great solution for any of these sleeping troubles.
There’s nothing I find more irritating than being so distracted or annoyed by some sound around me that I simply cannot fall asleep. If that sounds anything like you too, you should give white noise a try to see if it might be the thing you need to help you rest. You may not know how to sleep with white noise right now, but read on and you’ll find out how to do just that and why it might save your sleep!
Explaining White Noise
White noise is essentially just a noise that covers all audible frequencies at once at the same level of volume. Doesn’t sound too relaxing when you put it like that, does it? However, it IS relaxing as it will work as a wall of sound to mask other noises at night and to help you sleep well in whatever circumstances you’re in.
Listening to many different frequencies at once makes any other noise in your environment not seem quite as loud or startling. You’ll be able to fall asleep quickly and easily and stay asleep despite any obnoxious noises that might try to interrupt your precious slumber.
We’ve got a great article explaining all about white noise and how it works in more detail here: The Best White Noise Machine Buyer’s Guide
Setting Up Your White Noise
It’s incredibly easy to start using a white noise machine, even if you’ve never had one before. There’s no learning curve, no real trick to making them work right, and no delay in using it after you buy one. White noise machines can be used for anyone to improve sleep, including babies.
There are generally two different types of white noise machines. Electronic and organic (also called natural or pure) white noise machines. Electronic machines play a pre-recorded sound or a randomly generated sound from speakers on the device. Organic white noise machines make a sound by using a small fan enclosed in an acoustic case.
Both types of white noise machines can produce great sounds for sleeping, depending on what you like. Make sure that whichever type you get has a high quality sound. This is mainly a problem with cheaper electronic devices, as the speakers might not be good enough to give off a great, relaxing sound like you need.
No matter which type you have, setting it up and using it is basically the same. Adjusting the type of noise is the only difference, with natural white noise machines needing you to twist the base to open different sound holes while electronic machines are adjusted with buttons, levers, or knobs.
Here’s all that you’ll need to set up your white noise machine for use while you’re sleeping:
A high quality noise machine
Choose a white noise machine that has sounds you like, looks good in your home, and works well for your lifestyle. Some white noise machines might offer different sound options, while others are strictly traditional white noise. Each has its own merits, but as long as you choose a device that sounds great you should be happy with it. Sound quality is almost never an issue with natural white noise machines.
An environment fit for sleeping
Don’t expect your white noise to do everything for you! Make sure your room is relaxing enough for you to be able to sleep well. Get comfy in your bed, keep the lights low, shut the door if you need to block out more sound, and make sure you’re generally comfortable in your sleeping area.
Electric power source
No matter what kind of noise machine you get, it will need to be powered by some sort of electrical source. Some models can be battery powered, others have a USB cord that can plug into a USB port for power or house an adaptor for the wall, and some only plug straight into a wall outlet. You’ll need to place the device near an outlet or USB power source each night, or else make sure the batteries are charged before the night when you need to use it.
With this short list of things, you’ll be ready to sleep properly for the first night in a long time. White noise machines are a great investment for anyone having trouble sleeping at night, parents with babies who wiggle and wake themselves up often, and for swing shift workers that need to sleep during the daytime hours.
How to Get the Best Sleep of Your Life with White Noise
As you can see, you don’t need to be a rocket scientist to figure out how to use a white noise machine. It’s usually just as simple as plugging it in and turning it on! Even the adjustments are easy enough to do on the majority of machines.
The only trick to using white noise for sleep is making sure you arrange it to suit yourself the best. What works for me might not work for you or anyone else. Just as every person is unique from others, there are a lot of people with different needs when it comes to noise. Don’t try to force yourself into using it one way when you are absolutely miserable! Instead, customize your white noise experience.
Here is a simple step-by-step guide to sleeping with white noise in the background:
1. Set up your white noise machine near your bed
You don’t want to have to turn the volume up too high on the device, yet it’s good to be able to hear it well. To get the full sound masking effects of white noise, place the machine a bit close to you, on a bedside table or nightstand if possible. Doing this helps you to truly block out the irritating noises around you and to sleep peacefully.
2. Turn on the machine
Most machines are very intuitive to turn on. Some organic white noise machines have multiple power modes that will put the interior fan on low, medium, or high. Electric devices usually just have one power setting and multiple ways to adjust it from there such as changing the volume, tone, or sound.
3. Adjust the sound to something you find pleasant and not distracting
The traditional white noise sound might not be exactly what you like. Maybe you like certain frequencies more than others when it’s time for relaxing. A large number of people seem to prefer lower frequencies to be louder when they’re trying to relax, so if you can find a setting to adjust things like this you will be more comfortable at night and less distracted. If the sound coming from your white noise machine annoys you, it definitely will not help you sleep!
Electric sound machines have the benefit of featuring more than one sound clip. You can usually get nature sounds with white noise layered underneath it. This does the same thing as traditional white noise, but you get to listen to rain falling, waterfalls, wind blowing, ocean waves, crickets chirping, or whatever else you like instead of whooshing fan sounds or static-type noises.
Organic white noise machines can also be adjusted, but they do not have multiple sound setting. You will have to twist the cover to adjust the volume, tone, and pitch. You might be surprised how much of a difference it can make, as each twist opens up different sound holes while closing the ones used before.
This is a short example of how organic sound machines can be adjusted:
4. Get yourself comfortable and close your eyes
Once you’ve gotten everything just right, your only job will be to close your eyes and start sleeping! Most people fall asleep more quickly once a white noise machine is being used in their rooms, so you can probably look forward to that when you get your own machine and set it up as you like it.
Ready… Set… SLEEP!
Hopefully you’ve gotten some useful insights here about how to sleep using a white noise machine. It’s simpler than you might think and could be one of the best things you start doing in your life! Some people don’t do well with white noise, but a large number of people say it helps them fall sleep better and stay asleep for an entire night instead of tossing and turning.
How do you react to white noise at night? Does it help your sleep or do you find it annoying?
Do you do anything different with your white noise machines? I’d love to hear about it! Drop us a comment below to tell us about your experience or let us know if we missed anything important.