Not getting adequate sleep, even if it’s just by a few hours per night, can result in heightened anger, especially in annoying or frustrating scenarios. There were hints from earlier studies about a link between sleep and anger, but it was ambiguous whether the lack of sleep was causing anger or if being angry was disrupting sleep. The research conducted by Iowa State University emerges as one of the first pieces of evidence showing that a shortage of sleep directly increases feelings of anger. The study was led by Zlatan Krizan, a professor of psychology at Iowa State, and its results were published in the Journal of Experimental Psychology.

It is completely normal to get irritated by frustrating conditions. Also, over time, every person gets somewhat used to these conditions (such as a barking dog). However, the study shows that sleep-deprived individuals show increased anger and distress when found in frustrating situations. In a way, instead of adapting to the situation, over time, their ability to deal with the unpleasant conditions is reversed.

The participants of the study were split into two groups. One group maintained their usual sleep routine, and the other one had to restrict their sleep by 2 to 4 hours for two nights. The group who continued their normal sleep routine got seven hours of sleep a night, and the second group got only four and a half hours per night. An interesting fact is that this difference reflects the amount of sleep we lose in everyday life.

In order to measure anger, scientists asked participants to rate different products while listening to brown noise or more aversive white noise before and after sleep manipulation. The brown noise sounds like spraying water and white noise sounds like a static signal. The purpose of listening to these signals is to create uncomfortable conditions and provoke anger. The findings suggest that anger was significantly higher in those who were sleep deprived.

Sleep Effect Unique to Anger

Scientists know that sleep deprivation enhances negative emotions, especially anxiety and sadness. It also decreases positive emotions, such as happiness and enthusiasm. The findings will help to understand the connection between sleep, anger, and emotions better. The results also show that sleep affects anger in a unique way, and doesn’t make a person negative only at that moment. An individual sense of someone’s sleepiness can also indicate whether or not they will become more angered in an unpleasant situation.

Future Work

Dr. Krizan and his team are working on another study that analyzes data from two hundred college students who had a task to keep a sleep diary for 30 days. The students recorded their sleep and also rated feelings of anger. The results show that students who report more anger got less sleep than usual. Further research aims to identify whether sleep loss causes aggressive behavior toward others.

As we age, many of us we will experience certain changes in our bodies that will also affect how we sleep. The effect of these changes may further be influenced by chronic illness or the side effects of prescription medication. Unfortunately, sleep problems and disorders are very common among seniors, and epidemiological studies indicate that most elderly get less than recommended seven or eight hours of sleep. Since many older adults also have problems to fall asleep or stay asleep during the entire night, self-reported studies indicate that many older adults use sleeping pills chronically. Not all sleeping pills are recommended for seniors. In the following sections, you can learn more about sleep changes and problems that occur with aging, what is the best over the counter sleeping aid for older adults, often recommended prescription medications for older adults, alternative options such as natural sleep aids, as well as what sleep aids seniors should avoid.

Insomnia in Seniors

As adults, when it comes to sleep problems, the most common sleep issue experienced by seniors is insomnia. However, in seniors, insomnia is often secondary rather than the primary disorder. Secondary insomnia means that the sleep problem is brought on by different physiological factors, such as chronic medical conditions and side effects of chronic use of prescription medication. Therefore the best treatment for insomnia in older adults is addressing the primary cause of the sleep problem. Chronic illnesses and conditions associated with secondary insomnia in old age include neurological disorders such as Parkinson’s disease and dementia, heart failure, bladder failure, prostate enlargement, chronic gastrointestinal conditions, and respiratory conditions. Depression, anxiety and other mental disorders are also linked to insomnia, but researchers still aren’t sure whether these disorders cause insomnia or it’s the other way around. Another problem for the elderly is that their sleep architecture changes as they age. Sleep architecture refers to the progression of sleep across the night, and as we age, the amplitude of our circadian rhythm will decrease. This means seniors transition between sleep stages a bit differently than younger adults. Older adults experience lower amounts of slow-wave sleep and higher levels of shallow sleep. Seniors also often have problems with thermoregulation which can further affect their quality of sleep. In the morning, our body temperature should naturally increase and signalize our body and mind that it’s time to wake up. In the evening, a decline in body temperature signalizes it’s time for sleep, and it will make us feel tired and a bit drowsy. When thermoregulation in our body is disrupted, it can lead to circadian desynchronization, putting seniors at risk for insomnia and numerous sleep-onset issues. Lastly, poor sleeping habits can also lead to insomnia. For example, many seniors enjoy taking daytime naps, go to bed too early and rise very early or at irregular times. All these habits can severely affect one’s circadian rhythm and quality of sleep.

Other Sleep Problems and Aging

In addition to insomnia, older people often have troubles with sleep apnea, narcolepsy, restless leg syndrome, snoring, and even REM sleep behavior disorder. Severe sleep disorders are often treated with prescription sleep pills such as estazolam, rozerem and silenor.

Sleep Apnea

Sleep apnea in elderly is characterized by temporary loss of breath during sleep. The loss of breath can even last for one minute. Since this condition severely affects sleep, it can significantly disrupt the normal functioning of your circadian rhythm. Seniors can either have obstructive sleep apnea (OSA), which affects breathing by obstructing the airway, or central sleep apnea (CSA), which is caused by improper communication between the brain and breathing muscles. Obstructive sleep apnea is much more common, and around 24% of older women and 9% of older men suffer from this sleep disorder. It is important to know that cardiovascular disease is a serious concern for people with sleep apnea. The two conditions are often co-morbid, and older people with one are more likely to acquire the other. Elderly suffering from sleep apnea are also at higher risk for coronary artery disease, and conditions like hypertension, heart failure, stroke, and cardiac arrhythmia.

Narcolepsy

Narcolepsy is characterized by daytime fatigue and a very strong desire to sleep. Sleepiness can be so intense that it can cause ‘sleep attacks’, during which the affected person will suddenly fall asleep no matter where they are or what they were doing at the moment. Other narcolepsy symptoms include routine hypnagogic hallucinations, cataplexy, and sleep paralysis. However, these severe symptoms occur rarely, and the affected individual mostly has to deal with ‘sleep attacks’.

Restless Legs Syndrome

RLS is often reported by elderly sleepers. The condition is characterized by an itching sensation beneath the skin, accompanied by tingling, cramping or pain. The symptoms usually set in around bedtime and may cause sleep-onset insomnia. Periodic limb movement disorder shares the same symptoms as restless leg syndrome, but the difference is that PLM only affects people during sleep, which can lead to fragmented sleep and circadian rhythm disruption.

Snoring

Older adults are prone to snoring because the airway muscles that help regulate proper breathing during sleep are weakened. Although snoring doesn’t carry any health-threatening concerns, it is seen as a predictor for more serious problems like stroke or heart disease.

REM Sleep Behavior Disorder

REM sleep behavior disorder is often diagnosed in people over the age of 60. This sleep disorder is often associated with other age-related neurological conditions, such as Alzheimer’s and Parkinson’s disease. People suffering from this condition, unlike healthy individuals, can fully control their muscles during REM sleep. REM sleep is a sleep state when most dreaming occurs. Therefore, seniors with REM sleep behavior disorder often act out their dreams, flail their limbs, stand or walk around, and similar. Some patients may even engage in activities such as eating or bathing.

Sleeping Medications for Elderly

Self-reported studies show that many older adults use sleeping pills chronically. Not all sleep pills are recommended for seniors, and each category carries a unique set of effects, characteristics and user warnings. In the following sections, you can learn what prescription and OTC sleep tablets for older adults are often recommended to seniors, what are the best sleep medications for elderly, and best alternatives such as natural sleep aids for elderly.

Non-Prescription Options

Unfortunately, over-the-counter sleep meds may not be the best choice for treating insomnia in the elderly. Elderly adults will feel the side effects of the drugs much faster. Antihistamine based OTC drugs (Sominex, Nytol, Unisom) and pain relievers such as Advil and Tylenol are one of the over the counter drugs that knock you out, but it’s important to keep in mind that these meds have adverse side effects that you are going to feel much faster than a young adult would. Therefore, it is best to use OTC sleep aids when your quality of life is severely affected, and nothing else worked to treat your problem. If your insomnia is secondary, keep in mind that it’s vital to address its primary cause and that sleep pills probably won’t work. Lastly, before taking a sleep medicine, you must consult with your physician and make sure the sleep drug you intend to use will not interfere with other medications you are using on a daily basis.

OTC Sleep Pills for Seniors

When it comes to non-prescription antihistamines, diphenhydramine is the most commonly recommended over-the-counter antihistamine sleep aid. Diphenhydramine can be found in Nytol, Sominex, Excedrin and Tylenol PM. Benadryl contains diphenhydramine, and although it’s primarily used for allergy relief, it can also be recommended as a sleep aid. Another histamine that is proven to help with insomnia is doxylamine found in Unisom sleep aid. Other antihistamines that may be used as sleep aids are chlorpheniramine and hydroxyzine. Apart from antihistamines, some pain relievers such as Tylenol, Advil, and Motrin can be recommended for alleviating sleep-related issues. Tylenol contains acetaminophen which helps to induce sleep but doesn’t cause daytime drowsiness as antihistamines. Non-steroidal inflammatory drugs such as Advil and Motrin can also be recommended as a sleep aid because they contain ibuprofen which also helps to induce sleep.

Natural Sleep Aids for Elderly

Many herbal teas and dietary supplements on the market are used to treat insomnia and other sleep disorders. Melatonin is definitely the most commonly used sleep aid supplement. This sleep aid is considered most useful for people with sleep-onset or sleep maintenance insomnia as well as jet lag symptoms. Other widely recommended options include Valerian root and 5-HTP supplements. Natural remedies are considered relatively sleeping aids for elderly.

Top 10 Best Sleep Aid for Elderly

 

TYPE OF OTC SLEEP DRUG	SIDE EFFECTS	RISK OF MISUSE
Melatonin supplements	daytime drowsiness, dizziness, stomach cramps, irritability	low
Valerian supplements	headaches, nausea, and irritability	very low
5-HTP supplements	abdominal pain, gas, constipation, diarrhea, daytime drowsiness, daytime anxiety and depression.	low
Combination sleep aids	daytime drowsiness, dizziness, irritability	low
Sominex (diphenhydramine based sleep aid)	daytime drowsiness, constipation, nausea, and difficulty during urination.	low
Unisom (doxylamine based sleep drug)	daytime drowsiness, blurred vision, constipation, problems with dry mouth, nose, and throat.	low
Chlorphen (chlorpheniramine based sleep aid )	daytime drowsiness, blurred vision, constipation, problems with dry mouth, nose, and throat.	low
Hydroxyzine (antihistamine sleep drug)	dry mouth, nose or throat, dizziness, drowsiness, nausea, headaches	very low
Tylenol (acetaminophen based sleep aid)	dizziness, sweating, nausea, loss of appetite, urination issues, bruising or swelling	very low
Advil (Motrin) (Ibuprofen based sleep drug)	sweating, nausea, constipation, to rash, ringing in ears, and diarrhea.	very low

• Melatonin supplements

Melatonin is a hormone and a neurotransmitter naturally produced by our body. Many people wonder is melatonin safe for elderly. Melatonin supplements have very low dependency risks, and therefore are the best choice for older adults with sleep issues. Side effects are not common in younger adults, but seniors may experience daytime drowsiness, stomach cramps, and irritability due to prolonged use of melatonin. Melatonin is safe to use, but before taking it, it’s still required to consult with your physician.

• Valerian supplements

Valerian root is found in many natural sleep supplements. Since this is an herbal-based sleep aid, it has very low dependency risks. Although side effects are not common, the use of valerian root can lead to headaches, nausea, and irritability.

• 5-HTP supplements

5-HTP is also commonly found in many natural and herbal sleep aids and supplements. 5-HTP is a natural precursor to serotonin, and serotonin is vital for sleep regulation because it assists in the production of melatonin. Although the risk of dependency is low, prolonged use may lead to abdominal pain, gas, constipation, diarrhea, daytime drowsiness, daytime anxiety and depression.

• Combination sleep aids (Luna, Lunexia, Vitafusion SleepWell, MidNite Sleep Aid)

Combination sleep aids contain multiple natural and sleep-inducing ingredients such as melatonin, tryptophan, 5-HTP; herbs such as chamomile, valerian, and passion flower, and numerous vitamins and minerals. Dependency risk is very low or non-existent and side effects are rare. However, seniors may experience some side effects, just as when taking melatonin, valerian or 5-HTP supplements. Best natural sleep remedies for elderly are herbal teas such as chamomile, valerian and peppermint tea. These teas will at the same time calm the mind and induce sleep.

• Sominex

Sominex is a diphenhydramine based sleep aid that is a good option for seniors because it has low dependency risks. However, this sleep drug can have many side effects for elderly adults such as daytime drowsiness, constipation, nausea, and difficulty during urination.

• Unisom

Unisom is a doxylamine based sleep drug which has low dependency risk, but also some unpleasant side effects such as daytime drowsiness, blurred vision, constipation or problems with dry mouth, nose, and throat.

• Chlorphen

Chlorphen is a chlorpheniramine based sleep aid that has low dependency risk but causes side effects very similar to Unisom.

• Hydroxyzine

Hydroxyzine is an OTC sleep drug from the group of antihistamines. It is often recommended to seniors due to its very low dependency risk. However, prolonged or uncontrolled use may lead to experiencing side effects typical for all antihistamine medications such as dry mouth, nose or throat, dizziness, drowsiness, nausea, headaches and so on.

• Tylenol

Tylenol is an acetaminophen-based sleep aid that is primarily used to relieve pain. However, it can also aid sleep problems such as insomnia. Although it has a very low dependency risk, it has adverse side effects such as dizziness, sweating, nausea, loss of appetite, urination issues, and even unusual bruising or swelling.

• Advil (Motrin)

Advil contains Ibuprofen, and it’s also primarily used as a pain reliever. As Tylenol, Advil can also help alleviate some symptoms of insomnia and fall asleep faster. The dependency risk is very low, but side effects due to prolonged use can be very severe, from sweating, nausea, constipation, to rash, ringing in ears, and diarrhea. As stated before, the chronic use of sleeping pills in the elderly can lead to undesirable side effects that are generally not reported in younger adult patients. These effects often include the unwanted daytime drowsiness, physical imbalance, incontinence and even impaired memory and alertness. For this reason, it is your best and safest option to opt for low-risk safe sleep aid with minimal side effects like melatonin.

A review of randomized controlled studies over the past 12 years suggests commonly used OTC sleep-aid agents, especially diphenhydamine and valerian, lack robust clinical evidence supporting efficacy and safety – Source

Prescription Sleep Pills for Older Adults

When it comes to prescription pills, older adults are often prescribed benzodiazepine hypnotics and non-benzodiazepine hypnotics. Commonly used benzodiazepines are temazepam, loprazolam, flurazepam, clonazepam, diazepam and so on. Benzodiazepines are considered minor tranquilizers that can be used to and induce sleep and relieve anxiety. Due to the strength of these drugs, seniors typically begin their treatment at half the recommended dose as younger patients. These drugs also exhibit dangerous interactions with alcohol, and you should never mix the two. Non-benzodiazepine sleep pills are better known as Z-drugs. Unlike benzodiazepines, Z-drugs act selectively and affect only the receptors in the brain that help to induce sleep. Overall abuse potential and side effects are significantly less pronounced than when using benzodiazepine drugs. Most commonly prescribed Z-drugs are Ambien (zolpidem), Lunesta (zopiclone) and Sonata (zaleplon). Ramelteon (Rozerem) is also used very often. Rozerem is not a Z-drug, but it acts in a very similar way. Rozerem is one of the best alternatives to Ambien for elderly. Ambien is a good sleep aid, but since it works by suppressing the nervous system (and make you fall asleep), it also causes mental confusion, fogginess, and drowsiness. Many seniors also report serious side effects, even when used as directed, such as the potential for engaging in activities such as driving, having sex, losing memory and so on. This drug is also habit-forming, and it is best to use it only for a short period of time. There are several pharmaceutical alternatives to Ambien such as Lunesta and Sonata, but these sleep aids also have their own risks and side effects. Rozerem may be the best alternative option because it’s not habit forming and rarely causes side effects. Apart from falling into the category of safe sleeping pills for elderly, it’s also considered one of the best prescription non-addictive sleep aids for older adults. For more information about best prescription sleep aids, doses, recommendations, and risks, check out our page about best sleeping pills.

Sleep Hygiene for Seniors

You should know that taking sleeping pills should always be combined with healthy sleeping habits.

Sleep schedule: In order to improve your sleep hygiene and ensure a healthy circadian cycle every night, you should create a sleep schedule and strictly stick to it. Humans are creatures of habit and bedtime routines don’t only work great for kids.

Activity: In order to quickly fall asleep at night, you should be active during the day. Many seniors have too many or too long daytime naps that affect their quality of sleep at night. Light physical activity is also great for winding down at the end of the day and feeling more tired in the evening.

Vitamin D: If you spend too much time inside, make sure you also go outside and expose yourself to bright sunlight. You need your daily dose of vitamin D. If you can’t spend 30 to 60 minutes in direct sunlight every day due to a cold climate or some other reason, consider taking vitamin D supplements.

An interesting fact is that vitamin D deficiency is linked with the severity of obstructive sleep apnea in adults.

“Vit D levels were lower in OSAS patients compared with non-apnoeic controls. Several indices of OSAS severity also correlated with Vit D levels.”

Source – Archontogeorgis K. et al. Vitamin D levels in middle-aged patients with obstructive sleep apnoea syndrome. Curr Vasc Pharmacol. 2017

Bathing: Taking a bath before bed is not only great for relaxing yourself from a stressful day, but also for aiding thermoregulation. Since many seniors have problems with regulating their body temperature, a warm bath may be perfect for preparing yourself for bed.

Fluid intake: It’s important to stay hydrated during the day, but you should avoid drinking anything close to bedtime, especially if you have problems with incontinence. An hour before bed, fluid intake should be kept to a minimum.

Sleep sanctuary: For healthy and quality sleep, your bedroom must be properly ventilated, dark and reasonably cool. Your bed should be comfortable, but also provide quality back support. Avoid all bedroom activities that hinder sleep. Basically, the bedroom should be used only for sleep and sex. This will help your brain to associate the room with sleep which will help you to hit the hay more quickly.

Most grown-ups think back to when they were young and remember **easily** dozing off. But, it’s a bummer that today, about 25% of kids struggle to catch some Z’s, facing issues so tough they sometimes have to chat with a doctor. And yes, sometimes those docs even have to suggest medicine to help them sleep. Plus, a few moms and dads go the extra mile and pick up sleep aids from the store shelves. If you’re nodding along, wondering how to make bedtime less of a battle, stick around. I’ve got some secrets and surprises that could **change the game** for anyone keen to find a dreamy solution.

However, sleeping pills are in most cases a bad decision, primarily because sleep drugs are not made for children. All sleep pills work as a band-aid and not a cure, so this is not a long-term solution for your child’s problem. Also, there is a significant risk of overdose with sleep drugs because the doctor must change the adult dose to fit your child’s weight.

There is no prescription sleeping aid approved in the US to treat insomnia in children. Despite this fact, many kids are given antihistamines to induce sleep such as diphenhydramine or even hypnotic sleep aids. Common antihistamines given to children are Nytol, Sominex, and Benadryl Allergy. When it comes to hypnotic sleep aids and prescription pills, some doctors prescribe Zolpidem (Ambien). Lastly, some physicians recommend taking melatonin supplements. However, although melatonin is safe for adults, there are no studies that have confirmed kids can safely use it. In fact, there has been little research on its use in children, and long-term effects and risks are unknown.

Study Shows Children are Often Treated with Sleep Drugs

According to a study conducted by the researchers from the Ohio State University and the University of Missouri, and published in the journal Sleep in 2007, kids with sleep problems are often prescribed sleeping pills that are only approved for adults. In the study, researchers have evaluated more than 18 million samples of children’s doctor visits for sleep issues, and more than 80% of visits included a prescription for a sleep drug.

Although sleep experts agree that medication for children may sometimes help with insomnia, the medication must always be used in combination with other approaches, such as behavior changes. Most kids evaluated in the study that had sleep problems were aged from 6 to 12.

Among the prescribed sleeping drugs were Ambien and Sonata, but also some medicines that can help with sleep issues, but primarily are not a sleep medicine. For example, often prescribed an antihistamine to help the child sleep is Atarax. Doctors can also suggest using the antidepressant Desyrel, and the high blood pressure medicine Catapres.

PRESCRIBED DRUG TYPE	BRAND NAME	NUMBER OF VISITS (%)
Antihistamines	Atarax	33%
Blood pressure drugs	Catapres	26%
Benzodiazepines	Restoril	15%
Antidepressants	Desyrel	6%
Non-benzodiazepine drugs	Ambien, Sonata	1%

 

When doctors prescribe meds that are not approved for kids, they have to do it “off-label”, and that is a common and completely legal practice.

Why Children Have Sleep Problems?

Children can have sleep problems for many reasons. However, in most cases, those problems are caused by the way parents, and kids interact about sleeping. For example, not having a regular bedtime routine can cause sleep issues in children. In 99% of the cases, changing the parents’ and kids’ bedtime habits and behaviors solve common sleep problems such as insomnia.

If you want your child to sleep better, you should teach him good sleep habits. Remember that you are their role model, so you have to stick the same (or similar) bedtime habits and behaviors you want to see in your children.

Most common sleep problems children experience is insomnia, but sleep difficulties in school-aged children also may include sleepwalking, restless sleep, nightmares, and sleep talking. In teens, the biggest problem is inadequate sleep. The cause of sleep issues in children, apart from poor sleep habits, is a bad diet, such as consuming too much caffeine, especially through sodas.

What to Do If a Doctor Recommends a Sleep Drug?

In case your children have sleep issues for a more extended period of time, and the doctor suggests to take sleep pills, it’s critical to ask about the possible risks and side effect of the medicine. Make sure you ask if the drug will really help solve your kid’s sleep problem. Check if there are non-drug solutions that could help, such as changing your child’s bedtime behaviors.

Using Sleep Medicines for Children

If your child’s doctor prescribes them a medicine like melatonin or a sedative for sleep, they will probably suggest that the sleep aid is used for a short time, and in combination with behavior strategies that should improve your overall child’s sleep habits. Behavior strategies should help your kid to sleep better even when he or she stops using the prescribed medicine.

Since some sleep pills are available in health food shops or over the counter in pharmacies, it’s important never to give these meds to your kids without talking to a doctor. A child can take sleep pills only when their physician is supervising their treatment.

Herbal Sleep Remedies safe for Kids

Natural sleep remedies such as chamomile, passion flower, and valerian are available in many health food shops, but there isn’t enough evidence that these herbal sleep aids can help children to sleep better. Herbal teas are also good natural sleep remedies for babies and toddlers. Good news is that herbal teas don’t have many side effects, but you should also have in mind that they don’t go through the same testing as medicines prescribed by your doctor, or bought at the pharmacy.

Sleep Supplements

Melatonin is a hormone supplement and a neurotransmitter naturally produced by the pineal gland in the brain. The secretion of this hormone is naturally controlled by light. Higher levels of melatonin induce sleep, while lower levels cause you to wake up. Melatonin is vital for maintaining our circadian rhythm – the internal body clock from day to day.

Melatonin medicine is often prescribed as autism insomnia medication or when a child has attention deficit hyperactivity disorder (ADHD), or a visual problem such as blindness. It can also be prescribed to teens that have troubles falling asleep at night and waking up in the morning. Although melatonin doesn’t have any severe side effects, melatonin sleep aid cannot be used for toddlers.

Sedative Medications

Sedative medications often include antihistamine drugs such as Vallergan and Phenergan. These meds aren’t recommended to kids younger than 3. In children, antihistamine drugs cause side effects like crankiness, hyperactivity, and daytime drowsiness. Using sedatives for sleep won’t help your child solve their sleep problem without combining them with healthy sleep habits.

Benzodiazepines

Benzodiazepines such as Restoril are rarely prescribed to kids because the effects of this drug in children haven’t been studied enough. Most sleeping pills or tablets, no matter whether they are OTC or prescribed cause addiction. You must never give your children medicines that were prescribed for someone else.

Alternative Treatments for Children with Sleeping Problems

Apart from prescribing sleep pills “of label”, around 7% of kids were suggested diet and nutritional counseling, and 22% were prescribed behavioral therapy and stress management to relieve insomnia. Approximately 19% of kids were advised both medication and behavioral therapy.

When it comes to sleep problems, parents are the ones that can help their kids the most. It is imperative to set a healthy bedtime routine and make the bedroom environment in the child’s room as comfortable for sleep as possible. Sleep and wake up time should be the same every day, and kids shouldn’t have TV or video games in the room. Caffeine shouldn’t be taken after lunch.

Lastly, it’s important to know how much sleep your child needs. An infant requires up to 15 hours of sleep a day. Children aged 1 to 5 need 12 to 14 hours of sleep. Kids from 6 to 12 need 9 to 11 hours of shuteye and teen need 8 to 9 hours of sleep per night.

How to Improve Bedtime Behaviors?

If your children have troubles falling asleep, instead of reaching out to over-the-counter solutions such as Ozzzz’s sleep aid or kids melatonin gummies, try improving kids’ sleep habits first. If your kids are young (toddler or a preschooler), don’t stay with them until they fall asleep. If a child wakes up in the middle of the night, and realize there is no parent around, they will probably get upset. It’s best to leave the room when your child gets sleepy. That way, he or she will gradually learn to feel comfortable sleeping alone.

• Never reward a child when he or she refuses to go to bed by throwing tantrums, making up excuses or similar. Reward them only when they show good bedtime behaviors.
• Good bedtime snacks for toddlers or older kids are food with melatonin such as tart cherries, pomegranates, olives, grapes, tomatoes and so on.  Healthy bedtime snacks with help increase melatonin levels naturally.
• If you have older children (pre-teens) with sleep problems, make sure they don’t stay up too late in the evening or sleep in on weekends. Creating a consistent sleep schedule in most cases helps to solve their sleep issues.

When Should Your Child Visit a Doctor?

If you have concerns, don’t hesitate to talk to a physician. A good pediatrician may refer your child to a counselor or a sleep expert for help.

Recent research by the American Academy of Sleep Medicine highlights a significant link between nighttime exposure to artificial light and insomnia. This research shows that increased exposure to artificial light outside at night correlates with higher rates of insomnia in older adults. Consequently, these individuals tend to use prescription sleep medications for extended periods or in higher doses because of light pollution.

The overall results suggest that sleep deprivation indoor or outdoor light pollution may cause insomnia or contribute to sleep deprivation. The study results are published in the November issue of the Journal of Clinical Sleep Medicine.

According to the researchers at the American Academy of Sleep Medicine, insomnia involves struggling to fall asleep, having difficulties in maintaining sleep and waking up too early. It’s well known that environmental factors, such as light, extreme temperatures, noise and similar can disrupt one’s sleep.

The authors of the study suggest that inappropriate or excessive use of artificial light at night, also called light pollution, can significantly affect the quality of one’s sleep. Research has shown that exposure to artificial nighttime light can disrupt circadian rhythms, and speaking long-term, potentially lead to metabolic and chronic diseases, such as depression, diabetes, and obesity.

The study was conducted by examining the data from (NHIS-NSC). The sample was taken from a population in South Corea. The researchers analyzed the data from 2002 to 2013 and excluded everyone who was diagnosed with a sleep disorder. The final study sample comprised of 60% female and 40% male who were at least 60 years old. In order to determine the individual exposure level to artificial light, scientists used satellite data provided by the National Centers for Environmental Information.

Usage data for two prescription sleeping pills form the group of hypnotic drugs such as zolpidem and triazolam, were gathered from health insurance records. About 22% of subjects had prescriptions for hypnotic sleeping pills. Leading authors of the study believe that bright outdoor lighting may be one of the environmental causes that not only cause insomnia but also leads to prescribing hypnotic drugs. Further research is required to define and minimize the severe effects of light pollution on human health.

A new study has made a startling revelation: your preferred wakeup time could be jeopardizing your health. It appears that night owls, or those who stay up late, may be at a higher risk of developing heart problems and type 2 diabetes compared to early risers. The reason? People who are active at night tend to indulge in unhealthy snacks and fail to maintain consistent meal times. This significant finding was published in Advances in Nutrition on November 30. Take a closer look, and you’ll discover why changing your sleep pattern might just be the breakthrough you’ve been searching for.

Sleeping Preferences and Health

The human body runs on a 24-hour cycle is regulated by an internal body clock, also known as circadian rhythm. Our internal clock doesn’t only regulate sleep but also tells you when to eat, sleep and wake. Every circadian rhythm is unique and causes to forming a natural preference towards either waking up early in the morning or going to bed late in the evening. Scientists from the Northumbria University have found out that people with the evening chronotype (who go to bed late) have a higher chance of suffering from heart disease and type 2 diabetes.

The risk is increased because the findings also indicate that night owls have unhealthier diets, consuming more alcohol, junk food, sugars and caffeinated drinks than early risers. Night owls report more erratic eating patterns, such as missing breakfast and eating later in the day. The diet of night owls contains less healthy food, especially grains, fresh fruits and vegetables, and their meals are typically larger than average. They also report consuming a lot of caffeinated drinks, fast food, sugar, and snacks.

On the flip side, early risers eat more fruits and vegetables, and have more meals but in smaller portions. The bad dietary choices may explain why night owls are more prone to suffering from chronic disease. Since the internal body clock also influences the way glucose is metabolized in the body, eating late in the day is also linked to an increased risk of type 2 diabetes. Night owls prefer eating before bed which leads to increased glucose levels. Naturally, glucose levels should be the lowest at night. When this is frequently done, it could negatively affect metabolism because it doesn’t follow the normal biological processes of the body.

This can also impact people who work shifts, particularly if their shifts rotate and they need to adjust their body to their working hours constantly. Doing so reduces their sensitivity to insulin and affects glucose tolerance, increasing their risk of type 2 diabetes.

The study also uncovered some interesting facts and trends. For example, people’s preferences to wake up early or go to bed late change at varying points in the life cycle. Most children are typically early risers until six years old, and become night owls during puberty. The evening often preferences last until an adult reaches their early fifties. After that, they begin to revert back to a morning chronotype.

Being exposed to daylight also influences sleep. Studies show that every additional hour spent outdoors brings 30 minutes of ‘advance sleep’. Lighting, noise, crowding of urban environments, and similar external factors can affect whether a person becomes an early riser or a night owl. Night owls typically accumulate ‘sleep debt’ during the working week and sleep longer at weekends to catch up. Early risers have small differences in their sleeping patterns across the entire week.

Further research aims to find out how people’s circadian rhythm affects their dietary habits and health in the long-term. Researchers will also try to identify the best methods to evaluate one’s chronotype, and how their sleeping preferences may impact one’s long-term cardiometabolic health.

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Best White Noise Machine Reviews

Scientifically Backed Research and Help for Those Struggling To Sleep
[et_pb_button button_url=”#” button_text=”Sleep machine Ratings” _builder_version=”3.15″ custom_button=”on” button_text_color=”#44d89e” button_bg_color=”#ffffff” button_border_width=”0px” button_border_radius=”100px” button_font=”Poppins|600||on|||||” button_use_icon=”off” box_shadow_style=”preset1″ box_shadow_blur=”16px” box_shadow_color=”rgba(0,0,0,0.16)” background_layout=”dark” custom_margin=”|||”][/et_pb_button] [toc] Due to rampant sleeping problems among many sleepers, many are now resorting to white noise machines. These devices produce sleep-inducing sounds to make the user fall asleep and remain asleep until he or she gets enough amount of rest.  
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Buying Guide

A sound machine, often referred to as a White Noise machine, serves mainly to aid in sleeping by emitting sounds that mask background noise or interruptions. It creates a kind of static, known as white noise, that consists of various random frequencies. Some versions come with features that allow for the playback of natural or environmental sounds, including the tranquil sound of a flowing river, the light raindrops falling, the whisper of leaves, and other relaxing sounds that are beneficial for unwinding into sleep and during sleep.

There are different varieties to choose from and more specific uses for White Noise machine. They are compact and designed to rest on floors or on bedside tables because of their flat surface.

Knowing which type of machine to pick is essential to better accommodate your needs and support your sleeping processes. When buying, ask yourself the following questions and consider these guidelines on your checklist:

Product Utilization

• Identify who will primarily use the White Noise Machine

• Determine whether you need a device exclusive for home use or office use

• Know if the product is good for travel too or if it’s worth space in your luggage.
• Be specific when picking a White Noise Machine, it should serve the purpose of why you are buying in the first place (e.g. Tinnitus remedy, snore masking, deep slumber, etc).

Size and Space Matters

• If you need mobility, pick machines that can be easily moved or carried.
• Determine if the machine will fit in the place you intend to install it.
• When traveling, pick machines that weigh the lightest and use batteries.

Product Features and Accessories

• To save less electricity and avoid overusing the machine, look for one that includes timer features and control programs to help you set consumption limit.
• Test the sound features of the machine if it suits your liking and needs for relaxation.
• Identify if you will need additional accessories for your White Noise machines such as remote control or other plugs.

Durability and Affordability

• The machine should be viable for long-term use so inspect quality when buying.
• Decide on how you would like your machine to be powered, either batteries or plugs.
  
• Weigh in with the cost of the machine and gauge into the warranty coverage for it.

Picking the right white noise machine shouldn’t be difficult for you after referring to some of these guidelines. Tick off your checklist and narrow your options. It is important to know what you are getting at and not compromise your money and quality of your sleep.

Best White Noise Machine for Sleep

LectroFan

Best Sound Machine For General Use

White Noise machine has become one effective sleeping aid for many people. The sound waves in a broad spectrum of frequencies produced by the White Noise machine help people to sleep through the night. It masks the disturbances brought by inevitable squeaking sound either coming from your house or the ear-splitting sound of a passing vehicle. The machine improves the process of sleeping and its ability to remain asleep during the night.

Generally, the sleep sounds produced by the machine can be classified into different types of color noise. In audio engineering, a color noise refers to the power spectrum or the distribution of power into frequency components that thereby compose signal. Color noises include pink, brown, and white relevant to the machine. To understand white noise, think of the static sound of an old television or radio when nothing is playing or broadcasting. That is one example of white noise, and it is a mixture of all frequencies that a human ear can hear. Therefore, since it is a combination of all frequencies, all other sounds in the path tend to disappear.

 
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LectroFan white noise machine provides excellent sound quality in a wide range of different white noise and fan sounds. It utilizes state of the art technology in generating dynamic, realistic sounds to drown out unwanted, upsetting, or interfering noises. This machine has two ways to reduce unwanted noises: either through a fan or white noise sounds themselves.

What makes it a standout is its 20 different sounds, encompassing 10 different white noise sounds including a variety of colors like pink and brown. It also has 10 different fan sounds with some that are soft and gentle and others are more industrial, all of which are dynamically generated, not recorded. It results to more constant authentic sounding white noise. With the different varieties of the sounds, many people find it more relaxing as it caters to every taste of the ears.

The LectroFan’s 10 white noises range from “dark noise” or the low frequency to “white noise” or high frequency with sound variations of low rumbles, rushing wind, or static – neither pleasant nor unpleasant.

Aside from the sounds it has, it masks disruptive noises that made you fall asleep with ease. It blocks out noisy neighbors, household, traffic or construction noise, lullababies to sleep, create a disturbance-free study area, and keep conversations private.

With the machines inside equipment, it makes it safe, energy efficient, and long-lasting alternative to fans or white noise machines with motors. LectroFan does not contain moving parts inside it. Above all else, it has over 50 volume levels in 1dB increments which makes it ideal for the level of volume you wanted to habituate

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Pros	Cons
It has 20 different fans and white noise sounds including pink and brown noise.	The power cord is a bit short.
It has high quality, dynamically generated sounds that have no looping or breaks.	Needs to be plugged in as there is no battery option.
It has high quality, dynamically generated sounds that have no looping or breaks.	Only one timer setting of 60 minutes.
Excellent speaker and volume range that is fully adjustable.	The machine may not work for those with sensitive ears or those who dislike motor hum of real fans.
Volume is louder than other sound machines.	May not be sufficient for noises at close range like snoring.

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The sound produced by a White Noise machine is also compared to the sound of a waterfall, with water falling at different speeds and hitting different surfaces. The sound spectrum, however, tells us that all colors besides white noise are also similar to white noise but just with more energy to drown out all other sounds. When using a white noise machine, you could even be listening to a pink noise as well which would sound more like a heavy rainstorm.

Using the product should be able to afford you the calm and focus you need to help deviate your mind from any form of distraction upon sleeping. Sleeping is very important as this is where our brain takes in more oxygen and ready you for the next physical activities of your day.

Best White Noise Machine For Babies

Baby Shusher Sleep Miracle Soother

Best Baby Sound Machine

White noise machine is excellent to help babies drift off to sleep. Scientifically, in the ears of babies, white noise is a familiar sound to them.  It is because white noise mimics the womb sound that soothes and comfort them while they are inside their mother’s womb. 

Furthermore, the consistent sound made by the machine soothes baby’s sleep. If they have slept tightly already, while using white noise, it can lengthen the baby’s nap.

If you have a newborn, since babies do not have sleep training yet after seeing the outside world, the white noise machine can help them get enough sleep they still needed, at the same time, they are building their sleeping schedule.  Aside from these, there are other advantages that a mother could get when using a white noise machine for their babies. It includes the reduces the risks of SIDS, calms babies from crying, and shush babies.

 

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The Baby Shusher has a white noise in the form of shushing sound.  This baby sound machine has a rhythmic and repetitive shush which mesmerizes infants and toddlers.  The shushing sound mimics the atmosphere that the baby was accustomed to in the womb, with the blood flowing through its mother’s body and the muffled sounds from the outside world.  

The Baby Shusher has one sound profile that masks outside noises so well to give babies smooth sleep while hearing a realistic womb sound produced by the machine. The machine was proven the best performer as it resulted in the test that the shushing sound produced by the device has a perfect frequency for masking high-pitched noises like a vacuum.

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Pros	Cons
Rhythmic and realistic shush of the machine reminds baby of being inside mom with 15 – 30 minutes of continuous shushing sound.	The sound ends too abruptly when the time reaches the end.
Wrist straps for parents t1o assist parents while putting their babies to sleep	No continuous play option.
Versatile, portable, and durable because it is small and compact making it suitable for traveling.	Only one timer setting of 60 minutes.
3.2 ounce in weight	The sound ends too abruptly when the time reaches the end.

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Babies struggle to sleep deeply through the night because they have not yet mastered the ways of deep slumber. There are common factors why they are kept awake such as hunger, wet pads or diapers, room temperature, and environment. The babies constantly need feeding, changing diapers, cozying, and protecting. Otherwise, parents will have to induce a sense of drowsiness for them. It could either be through scheduled sleeping or sleep training with the use of machines that alert the sound of lullaby that signals them to sleep. This is where White Noise Machines for babies becomes handy.

Best White Noise Machine Tinnitus

Sound Oasis S-100 

Best Tinnitus Sound Therapy Machine

 

Tinnitus refers to the condition wherein one or both ears of a person perceives sound even when no external sound is not present. There is a perception of pesky noise or ringing in the ears, and it affects about 1 in 5 people, making it a common problem. There is said to be no proven cure for tinnitus but understanding the symptoms of or factors leading to it could help in easing the problem. Some people would go for meditation while others seek devices like White Noise machines or hearing aids.

For others, to better manage and block the sound at night, White Noise Machine’s function applies. White Noise is known to operate in a combination of frequencies that blocks out any inconsistent sound coming in the way. The problem is not the noises in the environment but rather the sudden change in the frequency or strength of the sound that makes it distracting. For people with tinnitus, they could get better aid from the use of White Noise machine to relax their sound perceptions at night and be able to have a restful sleep. In one report, a white noise generator has been found to significantly reduce unwanted sound, and get rid of it altogether in some cases.

 

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The Sound Oasis S-100 Noise White Machine is developed for those with tinnitus.  It helps to beat the discomfort from tinnitus discomfort while blocking out irritating noises at the same time.  This is the ultimate latest generation technology noise machine that provides ten different tones of white noise although it is a patent-pending technology.  Its white noise sound options range from lower to higher-pitched sounds for perfect tone selection.

The machine comes in small size, but the quality of sound is superb. It is suitable for blocking out distractions. It has unique features which include a jack where you can plug in any device such as MP3, laptop, desktop, smartphones, and others. This is ideal for choosing what pitch you want to play to block out the noise from tinnitus and other disturbances.

The Sound Oasis S-100 effectively masks unwanted noise and creates serenity to the person making his or her sleep far comfortable.

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Pros	Cons
4- position auto-off timer:  30, 60, 90 minutes in a continuous play	Does not play nature sounds natively
An easy-to-use rotary volume control dial
Big 3-inch speaker with high-quality sound
Energy sufficient in which it runs day and night but consumes only 1% of the electricity.
Can be connected to a sound player like smartphones, tablets, MP3 and other else.

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White Noise machines or devices for people with tinnitus condition may come at the different shape. Some devices are looking like hearing aids worn behind the ears. This way, the brain eventually gets used to the constant cascade of noises that it tones down reactions. It’s time to discover what devices are available for you in the market to better manage tinnitus.

Best White Noise Machine for Snoring

Sound + Sleep

Best Sound Machine for Excessive Snoring

 

There is no shame in using a White Noise Machine to mask the sound of your partner’s snore or that of whoever you share a room with. After all, White Noise machine is there to serve as a consistent audio backdrop to eliminate annoying noises. A noisy environment is not conducive for sleeping, and so is loud snoring.

A person snores when the air can’t move freely from the nose to the throat during sleep. It can be destructive to the health of the person snoring as it is likely to disrupt the quality of sleep which leaves the person fatigued and irate, which could also develop further health complications when it is persistent. Snoring may have something to do with the floppy nasal and throat tissues. These tissues tend to hand or flop loosely thereby creating a vibrating sound. In other cases, it could also be the tongue that’s getting in the way of leveled breathing.

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The Sound + Sleep Sound Machine is a high fidelity white noise machine that is loaded with a recording option. Users can listen to white, pink, and brown noise with a wide selection of natural and environmental sounds. It has 10 sound profiles and 30 unique add-on listening experiences.  It weighs two pounds and measures less than five inches tall.

The Sound + Sleep Sound Machine offers a good deal of versatility. It can detect other noises in your environment, whether it’s the neighbor’s howling dog, a snoring roommate or housemate, and unwanted screech. Once it detects these disturbances, the machine adjusts to cover them.

This device also has what it calls “richness” feature; it is unique as it allows the user to add more details on each of the 10 Soundscapes. For instance, when you choose to play the sound of the “ocean,” you will mainly hear breaking waves. However, if you press to control the richness of the sound, it will add up the sound of birds’ and seals that add flavor to the music that you are listening. On top of that, the machine is also able to adapt to the sound. As the surrounding noise increases, so will the volume increases too, to accommodate masking it.

The machine also has a noise-reduction timer which can be programmed in 30-, 60-, 90-, and 120- minute increments. This gradually enhances the white noise sleeping experience. At the same time, it also allows for private listening with a headphone as it has a headphone jack available.

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Pros	Cons
It has a vast variety of sound options. You can choose among white, pink, and brown noise with 9 base environmental sounds.	It is the most expensive white noise machine.
It has “richness” feature which can be added to create more variety.	It only works with a standard plug.
It has long 30 minutes recordings, so there are no noticeable loops.	It has a large size which needs some space on the nightstand.
It has an excellent speaker and recording quality which provides realistic sounds.
There is an available headphone jack for private listening.

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Much as it is destructive to the health of the person who is snoring, it is just as disruptive to the person who is continuously woken up due to the snore. Snores can be loud and annoying therefore affecting the quality of sleep of one’s partner in the room. Quality sleep is very much necessary for the better functioning of the brain and body. If the snoring couldn’t be helped immediately.

White Noise machines are a useful remedy for the distraction brought about the snore. It will help mask the noise coming from the snore as well as other unavoidable noises. There are affordable White Noise machines and devices out there that are neither noninvasive and complicated. Check out some of the products from the thousands available to potentially save both quality sleep and relationship.

Best White Noise Machine for Office

Marpac DOHM DS

Best Sound Machine for Office Work

 

The office can be a toxic and stressful environment too, especially if you work in a cubicle where you could hear all types of chatters and noises. The conversations and the noises you hear around your office floor may not be very supportive of your deal to concentrate on your tasks and work. In some cases, even in a confined room for office, conversations that are supposed to be private may still be heard outside of the limited space thereby breaching the confidentiality of the discussions.

In these cases, sound machines such as White Noise machine is a helpful tool. Not to mention, it can be an added benefit to concentration, relaxation, and privacy. Those who need to mask distracting noises of office surrounding may make use of white noise machines that has a headphone jack so you could have the therapeutic sound all by yourself in your cubicle. 

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Marpac DOHM DS is a consistent best seller in many online stores owing to its excellent reviews. The device has a professional appearance that does not pass up at the expense of your office’s aesthetics. It is suitable for office use since it blocks out a more abundant source of noise (ex. Crowd, Office cubicles) compared to other devices. It produces a full, rich, and wide-ranged white noise sound.  

A small fan is built inside an acoustic chamber of the machine. Also, it allows you to adjust the volume between two speeds set. You can customize the volume and tone by changing the speed sound openings of the device for your satisfaction. In doing so, you can control how the sound hole openings will cap volumes. If the low-speed setting is used, the device will not require a lot of power to run while providing a soothing white noise tone. The fan will continue to run as the sound echoes out of the device.

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Pros	Cons
Very professional appearance	The machine’s motor sound may seem annoying and too loud for the first time usage of the products
It creates authentic fan sounds with an internal fan	It can only be operated through electrical cord because there is no battery option available
It creates a constant noise that does not change, loop or break	It does not have nature sounds
It has a simple switch design	No auto-off timer
The user can fine-tune it to create a satisfying sound you like

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Meanwhile, making sure that the conversations are kept more private inside the room may also benefit from the sound that the machine produces. As it goes, White Noise machines operate at a combination of frequencies making other noises to be heard from the dominance of the sound it produces. There are many more products to choose from, check out some of the items that you could use or possibly share in the office.

Best White Noise Machine for Travel

Big Red Roster

Best Sound Machine for People On The Go

For people traveling out of town, it may not always be comfortable to sleep on a new, unfamiliar bed and room. The location may also add to the unpredictability of disturbances as foreign sounds and noises may bewilder you late at night. Sleeplessness doesn’t have to be the case when you are far away from home.

White Noise machines are useful tools for deep continuous sleep that can also be handy when traveling outside of town. Save yourself from the unwanted beats of your music-loving neighbors or a late-night television watcher next to your motel. A White Noise machine allows you to mask unwanted noises from the new neighborhood or the loud footsteps coming from the hotel hallway.

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The Big Red Rooster white noise machine is highly recommended for those who travel as it uses three AA batteries to power it. It is portable, making it a convenient device to bring on trips or vacations. You can keep it all night or set it on a timer for about 15, 30, or 60 minutes. The machine offers six high-quality natural sounds which include rain, brook, ocean, thunder, white noise, and summer night. Also, the device is tiny and compact. It only weighs less than 10 ounces and measures less than three inches high.

The machine has six sounds to choose from including the rain, ocean, brook, thunder, and thunderclap, as well as summer night sounds. The rain sound and the ocean sound are rather soothing in the ears as it is much gentle compared to the other sounds. The brook sound, on the other hand, produces a nice short loop, making you listen to the same pattern. The thunder sound is mainly light rain with occasional thunder. And just like the brook, the sound it produces has reasonable loops of a few different thunderclaps. Meanwhile, the summer night sounds have this faint white noise in the background.

The device has well-labeled buttons that is helpful for anyone to operate it efficiently. Overall, the flimsy plastic design of the machine makes it compact and lightweight at the same time. Its simple built does not compromise the speaker quality or the noise of the device.

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Pros	Cons
Easy to use because of its big buttons	It is only limited to 6 sounds
It has a couple of the nature sounds which are pleasant to listen	Some of the nature sounds are on a short loop which might be disruptive for some people
It can be powered by a USB plug or with three AA batteries	The maximum volume might not be enough to mask the external noise
It is convenient and comfortable even when traveling with kids.

[/et_pb_tab][/et_pb_tabs]There are varieties of White noise machines that are light and compact, so it’s good for travel options. Restful sleep is always worth that space in your luggage, so check out some of the recommendations for best White Noise Machine travel companion.

Alternatives for White Noise Machines

Some sleepers prefer not to invest in a white noise machine because of personal or financial reasons. There are of course other effective methods of blocking those external noises that hinder a good sleep. While White Noise machines emit sounds that conceal any possible sound disturbances or change in tones, there are smart home devices or accessories to choose from to protect one from ear-splitting noises at night.

White Noise Mobile Apps – Android/iPhone

Not everyone has the luxury to provide a space for everything in their suitcase or some other reasons, but that shouldn’t put comfort and promising sleep in a compromised position. The good thing is, in the digital age, White Noise Apps are also made available so you could play them at the tip of your fingers. 

White Noise apps for mobile devices, depending on your OS, may include free tracks of several natural sounds and white noises that could also play in multiple devices. Some Apps could give you a good collection of audio and white noise. If you want to have a further guarantee, some apps may also offer you in-app purchases so you could go for Pro version with more extensive collections of sounds to choose from. There are also apps that provide parental control for the use of the sounds. From friendly lullabies and white noise for babies sleep to that of relaxing melodies, choices are never limited to explore for your promise of rest.  

Conventional Fans

Aside from the fact that it could lessen the heat inside the bedroom, and its primary purpose to improve air circulation and create a more relaxed space during warmer times, the whizzing blades of conventional fans could produce ambient white noise that can be a substitute for the other disturbing and disruptive sounds.  

Facts About White Noise and Sound Machines

White noise is typically a particular type of sound that is used for masking the background sounds.  It is described as a noise that has an amplitude which is constant throughout the audible frequency range.  It drowns the sounds that prevent a person from falling asleep or waking up during the momentum of sleeping.  

The purpose of the white noise machine includes blocking annoying sounds, relaxation, and concentration.

With the help of white noise machine, it helps you have a better sleep by blocking out disturbing sounds.  It could be very beneficial for light sleepers who are easily awakened by external sounds and for people who have trouble falling asleep because of the noisy surroundings.

Also, it could help babies relax and you, yourself, could have inner relaxation. Many people find the sound of oceans, rivers, forests, waterfalls, and rain calming, relaxing, refreshing, pleasing, and peaceful in the feeling.  So taking a bit of listening to this sound with eyes closed could help you relax even if you are not in the actual setting.

Lastly, it can help you concentrate even just for a while.  The white noise stops you from being distracted. Other studies testified that it could improve concentration.   

How does White Noise Work?

The sound we hear from just about anything has distinct components; the frequency or the number of vibrations the sound wave produces per second which is measured in hertz or Hz and amplitude which is measures the size of the sound waves.  If the frequency is halved or doubled, it is considered octave.

The noise we hear is categorized by colors which represent different audio signals and textures.  These colors include pink, blue, and brown. These noises refer to sound waves that have an increase or decrease in volume but still dependent on the changes in the frequency.

On the other hand, white noise has maintained the volume regardless of the changes in frequency.  It means, it is not dependent on the frequency. It randomly combines every possible frequency that is audible to the human ear.  That is why the result associated with white noise is commonly the “shhh” sound which parents or storytellers do.

 

To better understand how the categorizations of noise color work, most especially how the frequency affects the volume of the sound, the table below details a comprehensive answer.

 

Noise Color	How the Frequency Affects the Volume of the Sound	Possible Examples Reflected in the noise machine
Violet	The volume increases by 6 dB per octave.	Whistling Kettle
Blue	The volume increases by 3 dB per octave.	Hissing or High Wind
Brown or Red	The volume decreases by 6 dB per octave.	Waves or Low Winds
Pink	The volume decreases by 3 dB per octave.	Thunder
Grey	The volume decreases between 100 and 1,000 Hz, and increases between 5,000 and 10,000 Hz	Static with volume that remains constant
White	The volume remains constant even if the frequency increases or decreases.	High-pitched static
Black	No volume or whatsoever	Silence

Safe Use Guide

Even if it is mentioned earlier that using noise machine can be addictive, it does not mean the user will be dependent upon the withdrawal of the noise machine. Thus, in using the white noise machine, rest assured that it offers health risk-free to the users.   

If you have tried already building a good sleeping habit by cutting back on caffeine and having a regular bedtime routine, it does not make your sleep still enough. Talk to your healthcare provider if necessary. Your health care provider may rule out sleep apnea which can have the same symptoms of fractured sleep, or difficulty falling asleep as insomnia.  

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A study conducted by McGill University, involving close to 400 young infants, has revealed that many healthy babies don’t start sleeping through the night until they are one year old. The aim of this study was to explore whether infants who do not achieve six to eight hours of continuous sleep are at a higher risk for psychomotor or mental development problems. Fortunately for many parents, the research concluded that there is no relationship between irregular sleeping patterns in babies and developmental delays; as a result, there’s no need for worry if your child does not sleep without waking throughout the night. Additionally, the study found no evidence that the wakefulness of infants during the night affects the postnatal mood of their mothers.

New mothers and fathers typically expect their child to sleep through the entire night when it reaches six months of age. Pediatricians and other health professionals also always emphasize the importance of early sleep consolidation. However, a new study conducted by the McGill research team suggests that many healthy infants don’t reach that milestone when they are 6 or even 12 months old. Good news is that even if infants sleep less than six or eight a night consecutively, that won’t cause any problems with their psychomotor and mental development. There was also no association between children waking up at night and the postnatal mood of their mothers. The results of the study were published in the December issue of Pediatrics.

How Was the Study Conducted?

The scientists focused on analyzing information from past studies conducted in Canada about maternal adversity, vulnerability, and longitudinal birth cohort studies about neurodevelopmental trajectories in infancy and risk factors affecting those trajectories. The researchers have gathered information and analyzed almost 400 babies at six months old, and more than 350 infants at a year old. According to mothers’ reports, 38% of infants who were six months old were not sleeping consecutively from 6 to 8 hours per night. Further analyzes show that more than 50% of babies older than six months, but younger than a year weren’t getting eight hours of sleep without waking up. Lastly, around 40% of 12 months old infants weren’t sleeping straight at night from six to eight hours. Although there is no link between children waking up at night and the postnatal mood of their mothers, babies that get less consecutive sleep tend to breastfeed more. Breastfeeding is beneficial both for the mothers and their babies.

A “Gold Standard” Revision

In Western nations, sleeping through the night between six to twelve months old is considered the “gold standard”, and many professionals propose behavioral sleep training at an early age. Behavioral sleep training is well received among parents and very popular in Western countries. However, the lead author of the study, Marie-Hélène Pennestri from CIUSSS-NIM believe that the findings of her team won’t only allay some parental worries, but also lead to a revision of the “gold standard”. Dr. Pennestri advises parents to educate themselves on the normal development of infants, including the development of their sleep-wake cycles, and not to focus only on methods and interventions when sleep problems arise.

Improving the quality of your sleep involves more than just simple changes like setting a consistent bedtime, creating a cozy sleep environment, and limiting naps during the day. To genuinely enhance your sleep and develop good sleep habits, a significant lifestyle overhaul is often necessary. Beyond quick fixes like minimizing screen time before sleep, integrating certain core habits into your daily life takes time and persistence to see benefits. Among these, the food and nutrients you consume play a pivotal role. Our research shows that dietary choices are one of the most overlooked yet critical elements of sleep hygiene. However, embracing a healthy diet can greatly improve your sleep quality.

We are well aware that food provides almost everything we need to live a happy, healthy and productive life. Eating certain foods can give us energy, strengthen our immune system, enhance our cognitive functions, make our bones stronger, heal wounds, and much more. Still, when it comes to sleep, we rarely think about the importance of healthy eating. Food can have amazing benefits in helping you fall asleep and wake up refreshed every day. However, you should also be aware that some foods can disrupt your sleep. Below is a list of the best and worst foods for sleep, as well as some useful dietary considerations you should implement if you struggle with acid reflux disease and insomnia.

Foods that Help You Sleep through the Night

In food, you can find four main vitamins and minerals that promote better sleep. These vitamin and minerals are tryptophan, magnesium, calcium, vitamin B6, carbohydrates and melatonin. Some vitamins and minerals that can be found in food help the body to produce melatonin, a neurotransmitter that regulates your sleep and wake patterns. In the evening, or close to bedtime, melatonin production increases and signalizes your body and brain that it’s time for sleep. In the morning, melatonin production naturally decreases, signalizing your mind that it’s time to wake up. Although most of the vitamins and minerals we mentioned are available as OTC supplements, it’s much better and more effective to get them from the foods you eat.

Why are Tryptophan-Rich Foods Good for Sleep?

Tryptophan is an amino acid that is a natural precursor to the neurotransmitter serotonin. Serotonin is later converted to melatonin, a neurotransmitter vital for regulating sleep. The most significant source of tryptophan is dairy products, eggs, poultry, and seafood. Since most proteins are rich in tryptophan, they should be easy to remember. If you are wondering what to eat at night when hungry, these are always a good choice for a bedtime snack. Foods rich in tryptophan (protein) are also one of the best foods to eat at night for weight loss.

Why are Carbohydrate-Rich Foods Good for Sleep?

Carbohydrates promote better sleep because they facilitate the production of tryptophan. Studies show that pairing carbohydrates with a healthy fat can make you sleepy. Research published in the American Journal of Clinical Nutrition indicates that carbohydrate-rich foods with a high glycemic index make you fall asleep faster. Carbohydrates are mostly found in bread, rice, pasta, and potatoes.

Why are Calcium-Rich Foods Good for Sleep?

Calcium not only helps you fall asleep faster but also helps you to stay asleep. This mineral promotes better sleep by assisting the brain in making melatonin. A lack of calcium can cause you to wake in the middle of the night and experience difficulties returning to sleep. Calcium-rich diets can help you alleviate the symptoms of insomnia. This mineral isn’t exclusive to dairy products, and can also be found in dark leafy greens. Dairy products are considered one of the best sleep inducers because they contain both tryptophan and calcium.

Why are Magnesium-Rich Foods Good for Sleep?

Magnesium is a very powerful mineral that is a natural relaxant and helps to deactivate adrenaline. Since it has a relaxing effect on your body and mind, it can help us to unwind and fall asleep faster. A lack of magnesium may cause both sleep onset and sleep maintenance insomnia. High sources or magnesium are also considered one of the best anti insomnia food and they can be found in foods such as dark leafy greens, nuts and seeds, avocado, fish and wheat germ.

Why are Melatonin-Rich Foods Good for Sleep?

Melatonin functions both as a hormone and a neurotransmitter. The pineal gland produces it, and it’s naturally regulated by light. Our body naturally produces melatonin, but it can also be found in many foods. What foods are high in melatonin? Mostly fruits and vegetables, grains, nuts and seeds.

According to a study published in the Journal of Medicinal Food, cherries are best fruit to eat before bed. Drinking 1 cup of tart cherry juice twice a day can reduce insomnia. Some studies also indicated that consuming walnuts may increase the overall levels of melatonin in your blood.

Why are B6-Rich Foods Good for Sleep?

Simply put, it helps the body to create neurotransmitters that further help the body to produce melatonin. Lack of vitamin B6 can lower the levels of serotonin in the body, and as a consequence, cause insomnia or other sleep disruptions. Highest sources of B6 are found in mean and fish, sunflower seeds, pistachio nuts, and fruits. One of the many uses of avocados is to induce sleep. Apart from avocado, bananas can also help you fall asleep.

Drinks that Help You Sleep

Apart from food, certain beverages can help you snooze better and without experiencing any disruptions. How to get to sleep when you can’t? The following drinks contain essential vitamins and minerals that promote better shuteye.

– Warm milk

– Almond milk

– Valerian tea

– Chamomile tea

– Tart cherry juice

– Passion fruit tea

– Peppermint tea

Can Drinking Milk before Bed Help You Sleep Better?

When you were a kid, your mother probably gave you a glass of warm milk before bed to help you sleep better. Although this may sound like old wives’ tale, it’s not. Studies have shown that drinking milk before bed can really help you snooze better because milk is rich in tryptophan and calcium. While tryptophan helps you to fall asleep, calcium makes sure you stay asleep during the entire night. The mere routine of drinking milk before bed also has an effect, because, over time, your brain starts associating this activity with sleep. Milk is the ultimate food for deep sleep. A warm cup of tea can also help to relax you and induce sleep.

Foods that Keep You Awake

Just as some foods and drinks can help you to sleep better, there are also foods and beverages you need to avoid before bedtime because they may rob you of sleep. Many of the foods that are on our list of foods that prevent sleep are healthy for you to eat, but are not recommended to be consumed before bed because they can disrupt sleep.

Foods and Drinks That Contain Caffeine

Coffee and energy drinks can give you a boost of energy when you are really feeling tired. However, since caffeinated beverages keep your mind active, you should avoid them after lunch and especially near bedtime.  Foods such as dark chocolate are also high in caffeine and should be avoided late in the day.

Spicy Foods

Spicy food is very healthy and often delicious, but eating it close to bedtime is not a good idea because it may cause indigestion, heartburn and acid reflux. Heartburn gets even worse when you are lying down. Researchers believe that spicy food disrupts sleep because it contains capsaicin (typically found in chili peppers) that increases your internal body temperature. In order to fall asleep, your body temperature needs to be a bit lower than normal. Spicy foods also contain more fat which makes it harder for your body to process. Due to this, your body will focus on digestion instead of helping your brain to fall asleep.

Alcohol

Many people believe that alcohol can help you to fall asleep by making you feel drowsy. There are no alcoholic drinks that can help you sleep. However, although it can make you feel drowsy, and even if you fall asleep faster than usual, alcohol disrupts sleep, and it may prevent you from entering the deep stage of sleep.

Fatty Foods

Foods that are high in fat can disrupt sleep and your circadian rhythm. Researchers explain that a high fat diet disrupts the levels of orexin in your body, one of the neurotransmitters that help regulate your sleep and wake cycle. As a result, you will be sleepier during the day and hungrier at night. Consuming too many foods that are high in saturated fat may cause poor, fragmented sleep. Fat, apart from triggering digestion, also builds up the stomach acids, causing heartburn or acid reflux. Foods high in protein can disrupt sleep in the same manner as fatty foods.

Sugary Desserts and Junk Foods

Junk food will not only cause weight gain but may also disturb your sleep. Although these are the foods that make you sleepy after lunch, it doesn’t mean it can induce a healthy sleep. When you eat too much junk food or sugary desserts, your digestive system will not just spend the entire night breaking it down but over time, those foods will trigger late-night cravings.

Heavy Meals before Bedtime

Even if your diet is balanced and healthy, you should always avoid heavy meals close to bedtime. If you feel hungry close to bedtime, it is best to get a light snack such as a bowl of cereal, cheese, and crackers, or peanut butter on toast. These foods will induce sleep because they are rich in tryptophan and calcium. Apart from avoiding heavy meals, you should also avoid foods that contain water as well as drinking too much fluid close to bedtime. Watermelon and celery are natural diuretics, and consuming them before bedtime will lead to multiple unwanted bathroom trips.

Gastroesophageal Reflux Disease and Sleep

Symptoms of GERD usually worsen during the night. Acid reflux occurs when the stomach acid splashes back into your throat, causing heartburn, nighttime asthma, and difficulty swallowing. Lying down in bed with a full stomach will make things even worse. To alleviate the symptoms of GERD, apart from adjusting your sleeping position, you should also change your diet. For example, the largest meal you eat during the day should be at lunchtime, and you mustn’t eat at least 3 hours before bedtime. Caffeine, alcohol, and hot spices are foods that can trigger acid reflux symptoms and should definitely be avoided.

Sleep Problems and Diet

If you have troubles falling asleep, or staying asleep at night, you have to cut down on all foods and drinks that may disturb sleep. It’s important to avoid caffeine, alcohol, sugary and junk food particularly. Your dinner should be light and made of foods that are rich in carbohydrates and tryptophan. For example, eat a bowl of cereal, some yogurt or drink a warm glass of milk with honey. These light snacks should relax you and help you fall asleep, especially if they become a regular part of your bedtime routine. For proper sleep, it is best not to eat at least 3 hours before bedtime. It’s never a good idea to go to bed with a full stomach, especially if you have insomnia or other sleep issues.

If you practice good sleep hygiene and follow the recommended eating tips, but still experience sleep problems, you could be suffering from a sleep disorder. In this case, it is best to visit your physician or contact a sleep center to help you.

Numerous individuals find solace in music, particularly using it as a tool to transition into sleep after a stressful day. In the past, the benefits of music for promoting sleep lacked scientific evidence. However, new research conducted by Tabitha Trahan at the University of Sheffield, UK has now provided solid proof that music indeed has the capability to facilitate sleep and protect against different types of disruptions that might interfere with it.

As we all are aware of, sleep loss is a severe problem that not only affects our physical and mental health but also has physical and economic consequences for the entire population and state. Research conducted by Tabitha Trahan indicates that music may serve as a cheap and completely natural (non-pharmaceutical) way to address our sleeping problems. The study required the participants to complete an online survey.  The online poll scored musicality, sleep habits and required participants to openly reply what music helps them to fall asleep and why. The results were published in PLOS ONE, an open-access scientific journal, and clearly suggest many people in the UK use music as a sleep aid. This study helped to understand why people use music as a sleep aid and what music they believe work to address sleep problems.

In total, the respondents identified and described 14 musical genres comprising of 545 artists that help them to fall asleep. An interesting fact is that respondents that don’t have any sleep problems also use music in their everyday life to improve the quality of their sleep. Younger people with higher musical engagement are more likely to use music as a sleep aid. Based on open-text replies, the participants believe music both stimulates sleep and blocks internal or external sleep disruptors. Internal sleep disruptors can be described as anxiety, while external ones most likely involve noise.

The study wasn’t focused on drawing conclusions about music’s physiological and psychological effects and its effects on sleep but was instead aimed to investigate the participants’ belief about how music helped them sleep. Since the participants of the study were self-selected, it may be possible that the respondents were biased toward music users. However, the study still provides vital information and evidence that people use diverse types of music as a sleep aid. Music as a sleep aid isn’t only used for relaxation, but also for masking noise or unpleasant sounds, due to habit, passion for music, and lastly, mental distraction. Based on people’s motivation to reach for music as a sleep aid, we can also understand their reasons for finding it so compelling.

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A study carried out by Rice University, and Northwestern University has indicated that individuals who have recently lost a partner have a higher risk or experiencing sleep disturbances that may particularly bad for their heart.  Grief leads to sleep disruptions that aggravate levels of inflammation in the body and increase the risk for cardiovascular illness.

The study is a part of a much larger project called HEART, and its results were published in Psychosomatic Medicine. In this research, scientists have compared analyzed the sleep habits and sleep disturbances of recently widowed people. Results of the study indicate that sleep disturbances and inflammation were 2 to 3 times higher in recent widows and widowers. The level of inflammation in the body was measured by measuring the levels of proinflammatory cytokines. Proinflammatory cytokines are well-known as short-term fighters of a disease, but they are also linked to long-term risk for severe health problems such as heart disease.

One of the authors of the study, Diana Chirinos, an assistant professor of preventive medicine at the Northwestern University Feinberg School of Medicine, started exploring this topic in her postdoctoral studies at the Rice Academy, and found out that bereaved individuals are overall more affected by the negative effects of poor sleep than people who are not grieving at the moment. The death of a spouse is as a very stressful event and requires a lot of time and emotional strength in order to be handled. It is entirely reasonable to experience sleep disturbances at that time. However, poor sleep is another major stress for the body. When you add poor sleep to an already stressful situation, you are doubling the stressor. As a result, your immune system will become over-activated and raise the levels of proinflammatory cytokines in your body.

Some studies in the past already showed that widowed people had higher levels of inflammation in their body and revealed that they are at a 41% higher risk of mortality. However, an interesting fact is that 53% of this increased risk is due to heart disease. Diana Chirinos and her fellow researchers wanted to identify the specific cause. This study has shown that grief is not the primary cause of this increased risk, but the sleep disruptions that arise from that grief.

Chris Fagundes, the principal investigator for Project HEART, said that this study is very important because it reveals how human activities and certain behaviors affect inflammation and how grief can impact our health. Further research aims to help come up with effective health interventions for those who have recently experienced a loss.

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