5 negative effects of white noise from the sleep expert

Insomnia is a frequent problem in our modern society, while the percentages speak for themselves: studies have shown that 35% of adults have short-term symptoms of insomnia, while over 10% of the population suffer from chronic insomnia. There are several things we can do to improve our sleep: relaxation techniques (such as muscle stretching), controlled breathing, meditation, positive thoughts, controlling external stimuli, and establishing consistent habits that can help regulate our biological clock. Another very common and very effective solution, resorted to by those who suffer from insomnia, is the use of white noise. White noise is a continuous sound pattern that can, in theory, induce relaxation in the listener resulting in easier sleep. This type of noise can come from everyday household appliances, such as an air purifier, air conditioner, fan, but also from special white noise producing devices. But what are the negative effects of white noise? Could it be true that it does more harm than good to both babies and adults? So let's see where the use of white noise can harm us and what we should watch out for. 1. Hearing problems Background noise, if excessive and continuous, can cause hearing problems for young and old alike. High levels of white noise that exceed safe decibels can cause serious damage to the eardrum. For this reason, it is wise to ensure that noise levels remain within safe limits, especially for babies. Keep a range of about 50dB to 65dB, which is the noise of running water in the shower. 2. Language speed and development issues Another possible negative effect of white noise is related to developmental issues. According to a 2014 American Academy of Pediatrics study , white noise could cause developmental problems, especially in infants when it exceeds safe levels. In this particular study, scientists analyzed fourteen white noise machines adapted for infants. In the end, they found that exceeding the recommended levels not only caused hearing problems, but also led to speech and language development disorders. Based on their findings, the researchers recommended that the machines should be placed no closer than 7 meters from your child's bed. In addition, you should always make sure that the volume of the machine is set to the appropriate level. 3. Heavy reliance on white noise for sleep Although users of white noise machines tend to respond positively to restful sleep, over time, they may have trouble falling asleep if the white noise is absent. Excessive dependence on these machines can be detrimental in the long run to the quality of sleep of the users. Discontinuing the device is likely to do more harm than good to a user accustomed to white noise on a daily basis. 4. Problems in brain function In the last fifty years, scientists have increasingly focused on research related to brain function and brain plasticity. According to the researchers, there is evidence that our brain can be negatively affected if it is constantly fed random information, such as white noise, resulting in damage to the central auditory system. In particular, effects on the brain occur if noise levels exceed 60 db. Keep within permissible decibel limits to avoid any possibility of harmful influence from white sound devices. 5. Anxiety Although white noise can put you to sleep for most of the night, when you exceed the recommended levels, then it could increase your anxiety. The constant change in sleeping position that this restlessness can bring can lead to feelings of fatigue and changes in your mood the next day. Sound and sleep: More you need to know Sound has both negative and positive effects on your sleep. It depends on factors such as the noise level, the type of sound, but also your personal preferences. For example, mild background noise such as white noise may overpower the sound of a noisy street. During the day, sound can have negligible effects on our health. However, during the night, it can become annoying especially when we sleep. Although you won't be completely woken up by noise, some noises can slightly disturb us and disrupt our sleep cycles. To avoid insomnia while enjoying a calm and sweet sleep, white noise is an effective solution. However, as we mentioned above, you should keep the volume to the recommended levels, especially when it comes to babies to avoid experiencing the negative effects we have highlighted. With the correct use of a white noise device, but also with the right choice of a comfortable mattress , you will enjoy waking up satisfied, refreshed and relaxed every morning. *Article originally written for TerryCralle , official sleep information portal of Terry Cralle, Certified Nurse Practitioner & Sleep Clinician