White noise machines or sleep machines as they are sometimes knows simply produce a full spectrum sound, “white noise” that drowns out disturbing background noise. White noise is often descried as rain, fuzz, static, or road noise. It may at first be noticeable but the brain quickly tunes the sound out along with the disturbing sounds. Other relaxing noise such as waterfalls or other nature sounds are actually referred to as pink noise. While they can be relaxing some people find them disturbing because the noise is random and not and can be unpredictable, which catches our attention and can be disturbing.
Sleep machines are pretty simple in setup and many look like audio speakers. Some of the more kid friendly varieties are designed to look like toys. They usually have a volume control and some sort of sound controls which allow you to change pitch and frequency. More advanced models or the will also include the pink noise functions and will most likely have some sort of controls that allow to scroll through a menu and determine your preference. It is becoming increasingly frequent to find models which will allow you to download different mp3 tracks or other play lists.
Sleep machines for children will often attempt to replicate the sounds of the womb. By simulating the mothers heart beat and soothing aqua type sounds. It should be noted that once again this is not white noise but pink noise. It may be very effective at getting babies to relax and fall asleep but it will not drown out the same amount of distractions as a full spectrum white noise machine.
Getting Used to Your Sleep Machine
When you first turn a sleep machine on you will notice the sound and probably expect it to be bothersome. However your brain will quickly tune the noise out but because of the psychological aspect of knowing the noise is there you should start with it on a very low volume. If you expect the noise to be coming from a specific direction place the machine away from you but between you and the noise. You want the machine to absorb and dissipate the noise before it ever reaches you.
As you adjust to the sound of the sleep machine begin to increase the volume and you will decrease the amount of background noise that is not absorbed. Test different levels to find what works for you. Some people actually sleep better with a small amount of background noise.
When you have become used to the white noise you may want to add pink noise to increase relaxation. Again, this is where experimentation comes into play. Some people find that it is effective to set the pink noise on a timer, so they are able to benefit from the relaxation but are not effected by the distraction after they have fallen asleep.
Sleep machines are a fabulous way to optimize your environment for sleep but they are not magic machines that will cure all of your ailments. You will be surprised to find how much better sleep can benefit your mind and body but do not let this be a replacement for real medical treatment if you suffer from severe sleep disorders. Also be careful not to decrease the amount of time you sleep because your sleep quality has increased. This will put you back where you started. Use the sleep machine to help your body find its natural sleep cycle and stick as closely to this as possible.
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