How To Use a White Noise Machine
Meta Description – This is how you can use a white noise machine to sleep better at night.
White Noise Machines are noise-masking devices that can help you sleep better and more peacefully. They emit soothing sound frequencies proven to bring the mind to a calmer state.
While the many sleep benefits of these devices are seemingly endless, newbies often have a hard time getting started with them. There are many things you may need to take care of before you can reap the true benefits of a white noise machine. Some of these are explained below.
The Perfect Placement
While it seems simple, placement can be the trickiest part of a white noise machine. The short answer is that there is no right or wrong way to place your device.
Where you get the best results from will depend on the goal of usage. Why are you using the machine? Is it to drown out the noise disruption coming from outside, a part of the house, or within your room?
If so, you will need to place the device as close to the source of noise as possible. But, it doesn’t mean that you should place it directly near a television if that is your problem. It’s best to place it as close to your room’s door as possible when the noise is coming from a nearby room.
If your main source of disturbance is someone within, such as a snoring partner, or your pet, you can place it between you and them. Placing it between the two pillows may be a good idea to prevent direct contact with it (which is not harmful or dangerous).
If you are using the device to induce a better quality of sleep, more quickly, place it as close to you as possible. There is no harm to using the device with too much proximity as it doesn’t emit any harmful waves compared to phones.
Every individual’s experience and preference will vary, so it is a good idea to try out the different distances at various volume settings. Moreover, one type of sound frequency or tone may feel different from the other at different distances.
For example, the low-intensity frequencies of empty noise may feel better in close proximity, while a more calming and unequal noise may have more benefits from afar. It’s important to remember that placing it under the pillow or a blanket can damage the device.
Adjusting The Volume
Most white noise machines will come with highly adjustable volume settings. It’s a good idea to test each volume at different distances to find the most suitable volume.
Again, the goal of usage can play a role in this. Using a slower sound in close proximity may be the best option if you are trying to induce a quick and deep sleep.
However, blocking heavier noises might force you to turn it on to the highest frequency. It is a common concern among users that their neighbors or other housemates may be disturbed by the sound.
But, it is highly uncommon for such low-frequency sounds to become noticeable to other people nearby. Even on the highest volume, they usually just sound like light wind or static radio noise, which can never cause annoyance.
Ensure you don’t use the highest volume when your goal is a deeper and uninterrupted sleep. Higher volume may help you sleep quicker but can become annoying later on when your brain no longer requires the stimulation.
For this reason, a white noise machine with a timer may be more helpful. You can set the device to turn off automatically after an hour or two to prevent overstimulation.
Testing Different Sounds
Not all White Noises are the same and come with different rhythmic styles, frequencies, and pitch. Every person will react differently to different sound types. Experimenting with these can help you find the most appropriate one for your sleeping style.
You can also switch to different sounds depending on the environment. If a very low-pitched noise commotion is troubling you, a lower volume will be the best way to go. You can also use a more rhythmic and unequal sound when dealing with a noisier household where the source of disturbance is too near.
People with insomnia and anxiety often find nature-related sounds more soothing and peaceful. Using sounds such as chirping birds, rain, or moving wind can recreate a natural and serene environment that relieves anxiety and helps you sleep better.
Do’s And Don’ts
White noise machines are not meant to be used all the time. Excessive usage can make your brain insensitive to calming sounds. Over time, your brain will stop reacting the same way to the sounds, leading to sleep problems again. It’s best to use these only when needed, such as during unbearable noise pollution, insomnia, and anxiety attacks.
You should also switch between different types of frequencies, volumes, and sound types to prevent overreliance on just one type of environment.
The devices should be used with extreme caution around babies and pets. Multiple studies have found that some animals and babies are more sensitive to white noises compared to adults. Therefore, a sound that seems minimal to you may feel too disturbing or harmful to a baby’s ear.
Also, the machine should never be placed too close to a baby. Most doctors agree that white noise machines can be harmful to babies when placed less than 3 meters away. Even at low volumes, the usage should be minimized around babies, and the device must be kept out of their reach.
Conclusion
White Noise Machines offer a simple and cost-effective way to turn around your sleeping routine and duration. They can help you not only fall asleep quickly but also stay asleep throughout the night. While they come with great benefits, they can quickly lose their effectiveness with long-term use. To ensure that you can reap the same sleep benefits from them forever, don’t use them all the time. You can cut usage time by avoiding it during the day or using a timer to have it switched off automatically after a few hours.