Blog provided by Together Trust. Together Trust champions for the rights and needs of care-experienced children and people with disabilities, autism and mental health differences.
As a parent or carer, you know that sleep can often feel like a luxury. Between the hustle and bustle of daily life and the occasionally restless night from your little ones, finding the right path to peaceful sleep can seem elusive. In this blog, we are going to look at soundscapes, soundscapes refer to the combination of sounds that create a specific auditory environment or atmosphere. These sounds can originate from natural sources, such as rain, ocean waves, birdsong or rustling leaves, as well as from artificial sources, like white noise machines, fans or calming music.
Why does sound matter when it comes to sleep?
Well, the auditory landscape around us has a profound impact on our sleep quality. Different types of sounds can stimulate relaxation, mask disruptive noises and set the tone for a peaceful night’s rest.
Here are a few common types of sounds and their effects:
1. White Noise
The one we hear about the most! This constant sound helps drown out background noise, creating an auditory blanket over environmental sounds (such as the boiler, others in the house) or even traffic outside. Many parents and carers swear by white noise machines for infants and toddlers, as it mimics the whooshing sounds from the womb, providing comfort and helping babies (and adults) drift off more easily. Using a fan would be another option!
2. Pink Noise
Pink Noise is a type of sound signal that contains a variety of frequencies. It is similar to white noise but differs in its frequency distribution. While white noise has equal intensity across all frequencies, pink noise has more energy in lower frequencies, making it sound more natural and pleasant to many children, young people and adults. Common examples of pink noise include the sound of rain, ocean waves or rustling leaves.
3. Blue Noise
Blue noise is a type of sound also like white noise but with a different frequency distribution too. Blue noise emphasises higher frequencies while reducing lower frequencies. This creates a sound that can be perceived as sharper and more soothing for some individuals. This results in a sound that is often described as “hissy” or like a “bright” version of white noise. It is a tricky one to describe!
4. Brown Noise
Brown noise is a type of sound signal that contains a lower frequency component, creating a deeper and richer sound as compared to white noise or pink noise. In terms of sound, brown noise emphasises lower frequencies, resulting in a rumbling sound that can resemble the noise of thunder, waterfalls or distant waves.
5. Nature Sounds
The soft rustling of leaves, the gentle sound of waves crashing on a shore or the pitter-patter of rain can invoke a sense of calm. Similar to some of the above. Nature sounds are shown to lower stress levels and slow down heart rates, which can be helpful for children who have difficulty winding down at the end of their day.
6. Ambient Music
Soft, soothing melodies can help to ease tensions and promote relaxation as well. Look for tracks that incorporate minimalist instruments and slow tempos to create a tranquil environment supportive to sleep.
What should I know about using sound to help my child sleep?
- It’s important to keep the volume at a safe level. It should be loud enough to mask background noises but not so loud that it could harm the child’s hearing or disturb their sleep.
- Consistency! Using the same type of sound consistently can create a reliable sleep cue, helping your child to associate that sound with sleep time. Meaning, it must stay on and play all night.
- Timings are important. Introducing sound such as the above at the appropriate time (e.g., during bedtime routine) can help signal to the child that it’s time to wind down and prepare for sleep.
- If your child likes to fall asleep with the sound playing, this may then become a sleep prop (or sleep cue) and would then be needed all night as it will aid sleep. If you wish for this to help your child to wind down but not to become a sleep prop, ensure that it is turned off before your child falls asleep.
- Every child is unique and preferences for certain types of sounds may vary. It’s worth experimenting to see what works best for your little one.
- Always ensure that devices used to play sounds are safe and appropriate for their age. White noise machines or Bluetooth speakers are often used. If used on a tablet or similar, please be mindful that these can turn off, run out of battery and/or become a distraction. This becomes an issue if used as a sleep prop.
- Observe! Pay attention to how your child responds to the sounds. If they become more agitated or have difficulty sleeping, it might be necessary to try different strategies.
Finally…
Incorporating soundscapes into your family’s sleep routine can create an inviting atmosphere for restful nights and peaceful mornings.
Embrace the soothing sounds of nature, the comforts of white noise or the gentle melodies of lullabies and watch as your family transitions to nighttime bliss. Sweet dreams await!
