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Study Challenges Popular Sleep Aid: Pink Noise May Disturb Sleep Quality
Pink noise machines, widely used as sleep aids by millions of Americans, may actually be disrupting crucial sleep cycles according to groundbreaking research from the University of Pennsylvania’s Perelman School of Medicine.
The study, published in the journal Sleep, found that pink noise – which resembles the sound of moderate rainfall – could significantly reduce REM sleep, the dream stage vital for memory consolidation and emotional regulation.
Researchers observed 25 healthy adults between ages 21 and 41 over seven nights in a controlled sleep laboratory environment. None of the participants had existing sleep disorders or previously used sound machines to aid sleep.
“Our findings suggest that playing pink noise and other types of broadband noise during sleep could be harmful – especially for children whose brains are still developing and who spend much more time in REM sleep than adults,” explained lead author Mathias Basner, M.D., Ph.D., professor of sleep and chronobiology in psychiatry at Penn Medicine.
The participants were exposed to various sound conditions during the study, including aircraft noise, pink noise, a combination of both, and aircraft noise with earplugs. Each morning, they completed assessments measuring sleep quality, alertness, and overall well-being.
Results showed that aircraft noise reduced deep sleep by approximately 23 minutes compared to noise-free nights. More surprisingly, exposure to pink noise at 50 decibels – a level comparable to gentle rainfall – decreased REM sleep by almost 19 minutes.
The combination of aircraft and pink noise proved particularly disruptive, significantly shortening both REM and deep sleep while increasing awake time by 15 minutes compared to quiet nights.
Dr. William Lu, a San Francisco sleep specialist and medical director of Dreem Health, called the findings “a significant pivot” from the popular belief that sound machines universally improve sleep quality.
“While pink noise might mask external disruptions, it introduces a constant stimulus that the brain still has to process,” Lu told Fox News Digital. “The most concerning finding is that we may be unknowingly sacrificing segments of our REM sleep.”
The study highlights a potential problem for parents who commonly place sound machines near infants and toddlers. Dr. Basner expressed particular concern for children, noting their developing brains require more REM sleep than adults.
Earplugs emerged as the most effective solution in the study, preventing much of the decline in deep sleep caused by environmental noise. Participants reported better sleep quality and fewer awakenings when using earplugs compared to nights with either aircraft or pink noise.
Sleep experts emphasize that individuals cycle through periods of deep sleep and REM sleep multiple times throughout the night. Deep sleep facilitates physical restoration and toxin clearing in the brain, while REM sleep supports memory consolidation and emotional regulation.
“Deep and REM sleep complement each other and collectively guarantee that we wake up restored in the morning, ready for the next day,” the Penn Medicine release noted.
The researchers acknowledge their study has limitations. The sample size was relatively small, and the research didn’t examine the effects of prolonged pink noise exposure or individual differences in response to various sound conditions.
Dr. Basner offered practical advice for those who use sound machines: “If somebody wants to use pink noise, they should do it at the lowest sound level that still works for them – and if falling asleep is the main problem, put the machine or app on a timer so that it shuts off after they fall asleep.”
The research team, whose work was funded by the Federal Aviation Administration, called for more comprehensive studies on various types of broadband noise, safe sound levels, and the long-term effects of these popular sleep aids, particularly among vulnerable populations like children.
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11 Comments
As someone who frequently travels, I’ve often relied on pink noise to mask disruptive sounds. This study makes me rethink that strategy – I may need to explore other options to ensure quality sleep.
Interesting findings on the potential downsides of pink noise for sleep quality. Definitely worth looking into further, especially for vulnerable populations like children.
Fascinating study. I wonder if there are certain frequencies or patterns within pink noise that are more disruptive than others. Maybe some experimentation could lead to a ‘safer’ version of pink noise for sleep aids.
I’m curious to know if the effects of pink noise differ depending on the individual. Some people may be more sensitive to the disruption of REM sleep than others.
Good point. Individual sleep patterns and susceptibility to disturbance could play a big role in how pink noise impacts sleep quality.
This is an important study that should prompt a closer look at the use of pink noise and other ‘sleep aids’. Protecting REM sleep is vital, and unintended consequences need to be fully explored.
As someone who has used a pink noise machine, I’m a bit surprised by these results. I wonder how the findings might differ for people with existing sleep issues versus healthy sleepers.
This is an important finding, especially given how common the use of pink noise machines has become. Protecting REM sleep is crucial, so more investigation into alternative sleep aids seems warranted.
The potential impact on children’s developing brains is particularly concerning. I hope this study leads to more scrutiny of sleep products marketed to families and vulnerable populations.
This study raises some important concerns about the widespread use of pink noise machines as sleep aids. Reducing REM sleep could have significant impacts on memory and emotional health.
Agreed. More research is needed to understand the full effects, but this is a good reminder that not all sleep aids are created equal.