Unlock the secrets of your sleep patterns to find out what type of sleeper you are.

Are you someone who springs out of bed at dawn ready to seize the day, or do you thrive in the quiet hours of the night, fueled by creativity and adventure?

Our unique sleep styles, known as sleep chronotypes, play a significant role in our daily rhythms, influencing everything from productivity to personality. Understanding whether you’re a lion, bear, wolf, or dolphin can help you optimize your sleep and wake times for a more energized, fulfilling lifestyle.

Let’s explore the fascinating world of sleep chronotypes and discover which one resonates with you!

What’s the Difference Between Circadian Rhythm and a Sleep Chronotype?

Our circadian rhythm is the 24-hour cycle that controls body process and your sleep-wake cycle. Light and noise can impact our circadian rhythms. The morning sunlight in the morning and evening darkness keeps our circadian rhythm in balance. That’s why it’s important to avoid the blue light from screens a few hours before bedtime.

Our sleep chronotype is the way we experience our circadian rhythm—when we perceive ourselves to be most awake, productive, and efficient in daily tasks. 

Is one or both of your parents an early riser? Research suggests that sleep chronotypes are inherited! By better understanding your particular chronotype, you can go to bed and get up at times that are right for you—and sleep much better in between. Our chronotype also affects:

• Appetite
• Body Temperature
• Productive Times
• Personality Type

Take the Better Sleep Council Quiz to Discover Your Sleep Chronotype! 

Lion: Early to Bed, Early to Rise

Do you enjoy quiet mornings before others in the house are awake? You are a lion—the chronotype for morning people! People might describe you as being an optimist, practical, or a natural leader who is very scheduled—both during the day and at bedtime. 

About 10 to 20 percent of the population are lions who typically wake up around 5:30 a.m. They are quickly ready to tackle the day and tend to have a drop in productivity in the afternoon, often between noon and 3 p.m. This energy drop can take a toll on lions or keep them from participating in evening or late-night activities because their bodies are often ready for sleep earlier than others, around 10 p.m. Unsurprisingly, older adults are often lions.

Bear: Good Morning, Sun!

The bear chronotype is the most common chronotype—about 55 percent of people. Bears can be extroverted and are usually up for a challenge as long as it’s positive. However, bears prefer stability and can be staunchly opposed to changes in their routine.

The bear energy patterns typically follow a solar schedule, meaning that they get up when the sun rises and wind down with the sunset. A bear’s circadian rhythm can realign itself to the changes in sunlight or throw it out of sync. A person who undersleeps during the week accumulates sleep debt, and trying to catch up by sleeping extra on the weekends can cause social jetlag—staying up later in the evenings when they’d rather be getting ready for or in bed.

Like lions, bears fit the modern 9 to 5 lifestyle. Still, they are most productive at work between 10 a.m. and 2 p.m. Evening activities that begin in the late afternoon and wrap up before the sun sets make the bear more likely to participate in social gatherings after a full workday that still gets them to bed by 11 p.m.

Wolf: The Night Owl

Like their namesake, wolves tend to be more motivated and energetic in the evening. They are often risk-takers, impulsive, and creative—always up for new adventures. About 15% of the population is the wolf chronotype.

Bears and lions may not understand the sleep habits of wolves because they are full of energy when they’re ready to settle in for the evening. Wolves typically stay up until after midnight, are more likely to hit the snooze button on the alarm numerous times, and risk being late to work, school, or other morning activities since their bodies aren’t ready for an early start to the day. 

Wolves can still get the recommended amount of sleep if they are able to wake up later in the morning, usually between 7:30 a.m. and 9 a.m. This later wake-up time means they start the day between 10 a.m. and noon, with peak energy between noon and 9 p.m.

However, wolves who try to start too early in the day can experience social jetlag and poor mental and physical health resulting in depression, seasonal affective disorder, psychiatric disorders, or substance use disorder. Speak to a healthcare professional immediately if you think you might be experiencing symptoms of adverse mental or physical health.

Dolphin: Here, There, and Everywhere

Many people consider dolphins cute and playful creatures, and this rare chronotype tends to be more chaotic than the others. Dolphins can be detail-oriented, intelligent, and cautious introverts who avoid social situations because they are too tired or energetic and anxious—a middle ground is hard to find. Only about 10 percent of people are dolphins.

Restless, nervous energy in the evening and at night makes getting rejuvenating, quality sleep difficult for dolphins. They can struggle to fall asleep, wake up frequently at night, and struggle to get back to sleep. Dolphins are also more susceptible to noise and light influences than other chronotypes, which can lead to insomnia at some point in their lives.

Why does this happen? A dolphin’s entire brain doesn’t rest during sleep. Instead, one half of the brain sleeps, and the other half is active and alert. Brain activity actually increases in the evening, along with higher blood pressure and cortisol (the stress hormone) levels. This can make it harder for dolphins to experience wakefulness in the mornings when blood pressure and cortisol are lower.

Dolphins have a much smaller window of time to complete challenging tasks than the other sleep chronotypes, about two hours between 10 a.m. and noon. They can experience low energy until late afternoon and require the entire evening to relax and recover from the day before heading to bed around midnight. 

Tips for All Sleep Chronotypes

It’s fair to say that no one fits perfectly into one sleep chronotype. Chronotypes can overlap, or your sleep-wake schedule might not coincide with your work or school schedule. Here’s how you can embrace your sleep chronotype to make it work better for you!

Brighten Your Space

Light exposure helps you wake up more easily and stay awake through periods of low productivity during the day. Open your curtains and step outside first thing in the morning to signal that it’s time to get up and move. Take a walk outdoors or turn bright indoor lighting to power through an afternoon slump.

Let Yourself Be Tired

Go to bed only when you feel tired. Don’t lay in bed tossing and turning or nod off to the TV. In fact, getting a second wind, so to speak, can be a warning. Your body is trying to tell you that it’s tired and needs rest.

Stick to a Bedtime Routine

Let’s say you’re a bear who has a hard time falling asleep. Instead of watching TV until 11 p.m., design a bedtime routine that includes relaxing activities like taking a warm bath, reading, or listening to music from 10 to 11 p.m. Start your bedtime routine at the same time every night and get up at the same time each morning (even on weekends) to maintain a healthy circadian rhythm.

Adjust Your Daytime Schedule

Changing your sleep chronotype is extremely difficult. It’s far better to embrace your natural chronotype and make adjustments to your day-to-day responsibilities. If you’re a wolf who works from 9 a.m. to 5 p.m., start your day with light tasks and tackle complex projects during the afternoon. Likewise, a dolphin might function best with a fluid schedule, such as working from home, that allows adjustments to their start and end time every day.

Whether you’re a lion embracing the morning sun, a bear enjoying a stable routine, a wolf thriving at night, or a dolphin navigating the chaos, recognizing your unique pattern can improve sleep quality and overall well-being. Let your sleep chronotype guide you toward a more fulfilling and energized life!

Take the Better Sleep Council Quiz to Discover Your Sleep Chronotype! 

Lissa Coffey here, representative of the Better Sleep Council, and for this week’s episode I’m in the host seat! I got to interview Ali, co-founder of the Halo Salt Spa in Westlake Village, California. 

During our conversation, Ali and I dive into the soothing world of salt therapy and explore how this unique salt-filled sanctuary can support better sleep and overall well-being. From the floor to ceiling walls lined with Himalayan salt to the calming benefits of negative ions, you’ll discover how salt rooms not only mimic a day at the beach, but also offer a natural side-effect-free way to relax the mind and body. 

Ali shares fascinating stories, including how salt therapy helped a young boy sleep through the night for the first time, as well as practical tips for bringing the power of salt into your home. You can find more information about the Better Sleep Council at bettersleep.org and about Halo Salt Spa at halosaltspa.com.

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MEET ALI

Ali is a co-founder and co-owner of Halo Salt Spa. The first of many branches to come in the future. Partnering through friendship and passion they have constructed a safe place for the community to come for relaxation, growth, challenge, and exploration. Halo Salt Spa is for all ages and belief patterns, we have salt sessions for the young ones and all types of massages including many that our therapists have come up with on their own from their unique backgrounds. Halo has been open for business for close to a decade and the buzz around what they are doing is inspiring. 

CONNECT WITH HALO SALT SPA

WEBSITE: https://halosaltspas.com | INSTAGRAM: @halosaltspas| FACEBOOK: @halosaltspas

Get ready to transform your nights and energize your days!

Are you tired of tossing and turning at night, wondering why you just can’t seem to get the restful sleep you crave? Understanding your unique sleep chronotype might be the key to unlocking the peaceful slumber you deserve!

Just like our personalities and preferences, our sleep habits differ from person to person, influenced by the natural rhythms of our bodies. Some of us thrive in the early morning light, while others come alive as the sun sets. By discovering which category you fall into—whether you’re a Lion, Bear, Wolf, or Dolphin—you can pinpoint the ideal times to wind down, wake up, and tackle your most important tasks.

Take the first step towards a better night’s sleep with our fun quiz that will reveal your sleep chronotype and help you align your schedule with your natural sleep patterns. 

Take the Quiz!

When do you feel most alert? 

1. Mid-morning to early afternoon
2. Early morning before noon
3. Late afternoon to evening
4. Late morning to early afternoon

How easily do you wake up in the morning?

1. Somewhat easily
2. Very easy
3. Waking up can be challenging
4. Waking up is never easy

Would you consider yourself a morning person?

1. Pretty Much
2. Yes!
3. Nope!
4. Not really

Do you hit snooze?

1. I don’t use an alarm to wake up
2. I don’t snooze my alarm
3. Yes, every morning/multiple times
4. Occasionally

What time do you normally wake up without an alarm?

1. As the sun rises
2. Before sunrise
3. I could sleep all-day
4. It varies

What do you do first thing in the morning?

1. Jump out of bed and start my morning routine
2. Open the curtains or go outside to get the morning sun
3. Hit snooze
4. Lay in bed to wake up

When do you feel most productive?

1. 9 a.m. to 1 p.m.
2. 7 a.m. to 11 a.m.
3. 12 a.m. to 4 p.m.
4. 10 a.m. to 2 p.m.

How often do you feel tired throughout the day?

1. Sometimes after lunch and often in the evening
2. Afternoon and evening
3. Usually in the morning
4. I’m always tired

When do you prefer to exercise or be active?

1. Mid-morning
2. First thing in the morning
3. Evening
4. It fluctuates

Select the answer that best describes your personality.

1. Extroverted and personable
2. Driven and productive
3. Creative and impulsive
4. Perfectionist and free-thinking

What is your energy like in the evening?

1. Low
2. Super low
3. Really high
4. Kind of high

Around what time do you normally go to bed?

1. I’m asleep by 10 p.m.
2. Between 10 p.m. and 11 p.m.
3. 11 p.m. or later
4. Whenever my body tells me to go to bed

How easily do you fall asleep?

1. I sometimes toss and turn for a bit
2. I’m asleep as soon as my head hits the pillow
3. It takes me a while to wind down and relax
4. Every night is different

Is your sleep easily disrupted?

1. Sometimes, but I fall right back to sleep
2. Not usually
3. No, I sleep like a rock
4. All the time

Have you ever been diagnosed with a sleep disorder?

1. No, but my sleep schedule changes on the weekend
2. No
3. No, but I think I might have one
4. Yes

What is Your Sleep Chronotype?

If you answered mostly A: You are a Lion. 

Lion Tips

• Work with your natural morning energy and take on more challenging tasks early in the day.
• Don’t give yourself a hard time for wanting to stay at home in the evenings. You’re not a night owl!

Your Schedule at a Glance

• Wake Up: 5:30 a.m. to 6 a.m.
• Most Productive: 8 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 3 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 10 p.m.

If you answered mostly B: You are a Bear.

Bear Tips

• Wake up and go to bed at the same time on weekdays and weekends to avoid social jetlag.
• Take care of important tasks earlier in the day before the mid-afternoon slump hits.

Your Schedule at a Glance

• Wake Up: 7 a.m. to 8 a.m.
• Most Productive: 10 a.m. to 2 p.m.
• Low Energy: 3 p.m. to 6 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 11 p.m.

If you answered mostly C: You are a Wolf.

Wolf Tips

• Schedule complex tasks immediately after lunch.
• Work on more creative projects in the late evening.

Your Schedule at a Glance

• Wake Up: 7:30 a.m. to 9 a.m.
• Start of Day: 10 a.m. to 12 p.m.
• Peak Energy:12 p.m. to 9 p.m.
• Relax and Recover: 9 p.m. to midnight
• Bedtime: Midnight or later

If you answered mostly D: You are a Dolphin.

Dolphin Tips

• Take frequent breaks throughout the day so you can reset your body and mind.
• Use room-darkening window coverings to block noise and light from your bedroom.

Your Schedule at a Glance

• Wake Up: 6:30 a.m.
• Peak Energy:10 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 4 p.m.
• Relax and Recover: 4 p.m. to 10 p.m.
• Bedtime: Midnight

Visit the Better Sleep Council blog to learn more about your sleep chronotype now!

Discover Soundscapes That Can Transform Your Sleep Experience

Creating a peaceful sleep environment can be challenging in a world filled with environmental noise. However, not all sounds disrupt our slumber; certain “noise colors” can enhance relaxation and improve sleep quality. From the soothing tones of pink noise to the deeper depths of brown noise, these unique sound frequencies can help mask distractions and promote a calming atmosphere.

In this blog, we’ll delve into the potential of different noise colors to transform your bedtime routine. By understanding their benefits and how to use them, you can unlock restful nights and rejuvenated mornings. Get ready to discover the auditory tools that may revolutionize your sleep!

Understanding Noise Colors

This blog will focus on the difference between “sound” and “noise” from the listeners’ perspective. Sound is the vibrations that travel through the air that we hear. Noise is generally defined as unwanted sound that can disturb our circadian rhythm, negatively impact sleep quality, or cause stress and anxiety. 

Not all noise is unwanted, harmful, or disruptive. Many can benefit our sleep. These include nature sounds, specific frequencies, and therapeutic noise, a type of sound therapy. Therapeutic noise includes noise colors that can reduce stress, promote relaxation, enhance focus, and block out tinnitus—all of which can help us sleep better. 

Different noise colors come through as sounds along a frequency spectrum. The most common color noises are white, brown, and pink. Let’s take a look at each of these—and touch on a few more!

Drown Out Sounds with White Noise

Our ears detect sounds in frequencies ranging from 20 Hertz (Hz) to 20,000 Hz. White noise is distributed equally across the spectrum, and typically has a static sound like the fuzz of a TV or a fan.  White noise can block out unwanted environmental sounds like traffic, barking dogs, loud music—or even your partner’s snoring. 

Playing white noise makes it easier to relax at bedtime and creates a calmer sleep environment that is more conducive to sleep. When using a white noise machine, Harvard physicians recommend placing it in the corner of the bedroom and turning it on right before getting in bed.

Pink Noise for Improved Sleep Quality

Pink noise operates on a lower frequency than white noise with deeper sounds and lower sound waves. Think of it as constant background sounds that filter out distractions. Instead of hearing someone talking or a TV in another room, pink noise creates a more relaxing, lower-frequency sound that filters out higher sounds. Pink noise commonly includes:

• Ocean Waves
• Rushing Water
• Leaves Rustling
• Light, Steady, Rainfall

Using pink noise continually can signal your brain that it’s time to sleep. Research also shows that pink noise can increase the time spent in deep sleep in older adults by enhancing brain activity during the associated sleep phases. This makes pink noise beneficial for improved sleep quality.

Sleep expert Michelle Drerup of the Cleveland Clinic says that using—or at least trying—pink noise for sleep isn’t a concern for most people. However, those with hearing loss or sound sensitivity might find pink noise frustrating. As far as preferences in volume and the use of earbuds or sound machines, she said it’s a matter of personal preference.

Using Brown Noise to Relax

Brown noise is slightly more complex than white or pink noise. It’s a combination of all the frequencies our ears pick up similar to white noise. The difference is that the deeper and lower frequencies come through louder while the higher frequencies are softer. 

Thus, brown noise sounds more balanced, softer, and calmer than white or pink noise. Examples include:

• Crashing Waves
• Rushing, Steady Waterfalls or Rivers
• Rumbling Thunder
• Heavy Rainfall
• Heavy Winds

Current research lacks evidence of the impact of brown noise on sleep. That hasn’t stopped social media influencers and their followers from touting brown noise as a sleep aid and a tool to enhance focus. Scientists are still researching the benefits, but caution that it will be a while before the use of brown noise becomes more than a societal trend.

Other Beneficial Noise Colors for Sleep

Undoubtedly, white, pink, and brown are the most common noise colors for sleep. Let’s take a look at a few lesser-known color options.

• Green noise falls in the middle of the frequency spectrum and can be soothing for many people. Think of it like the sound of a gently flowing stream or the feeling of a weighted blanket. 
• Blue noise emphasizes the higher frequencies on the spectrum making it a good option for people who prefer higher-pitched sound. Blue noise is described as bright or crisp and can lessen the harshness of loud noises.
• Violet noise, or purple noise, is a higher frequency than blue noise and has the highest pitch, like a sizzle or hiss. Healthcare professionals often treat tinnitus (ringing in the ear) with violet noise.
• Grey noise is more balanced than white noise because it produces sound at the higher and lower frequencies, not in the middle. Grey noise can sound like the rumbling of thunder or a waterfall but at a distance.

Drift to Sleep with Colored Noise 

While researchers might not have enough evidence to prove that noise colors help us sleep, it’s easy to decide for ourselves. There’s no shortage of color noise apps or YouTube videos that lull us to sleep—or help us fall back to sleep.

Do you have a condition that makes hearing noise or getting quality sleep difficult? Check with your doctor or organizations that help with your condition. For example, the American Tinnitus Association has a masking sound library with noise tracks for sleep and work.

With a sound machine, app, or whatever you choose for noise, you have the power to choose between noise frequencies and colors. Experimenting with different noise colors is the best way to determine what works best for you. Whether it’s white, pink, brown, green, blue, violet, or grey, or even the absence of sound (black), you’re in control of your sleep environment!

May is National Women’s Health Month and Better Sleep Month, and I wanted to invite Better Sleep Council Representative Ellen Wermter to discuss all things sleep and women’s health. Ellen is a Family Nurse Practitioner, Diplomat in Behavioral Sleep Medicine, and Fellow of American Academy of Sleep Medicine. 

During this episode, we explore the pros and cons of using sleep trackers, how to create an environment where you can thrive and sleep, signs you’re focusing too much on sleep, how to identify your relationship with sleep, and why a few bad nights of sleep isn’t the end of the world. 

We also discussed the role natural light plays in getting a good night’s sleep, the two things that optimize your sleep the most, and so much more.

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

Summer is coming, and you know what that means. Wonky sleep schedules for you and the kids. Are you dreaming about a consistent sleep routine with your kids, even during the long summer days? This week on the podcast we have Jessica Bryant, who is another one of our representatives at the Better Sleep Council. 

She’s an internationally recognized pediatric sleep strategist, keynote speaker, and the founder of Sleep Happy Consulting. She’s dedicated to answering the questions exhausted parents have about their child’s sleepless days and nights. 

During our conversation, we discuss the art of maintaining healthy bedtime boundaries during the summer months, the importance of consistent sleep routines, the concept of bedtime boundaries, and realistic tips for balancing fun with restful nights on vacation.

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MEET JESSICA

Jessica Bryant, representative of the Better Sleep Council (BSC), internationally recognized pediatric sleep strategist, keynote speaker, and the founder of Sleep Happy Consulting, is dedicated to answering the questions exhausted parents have about their child’s sleepless days and nights. She achieves this through a range of initiatives, including corporate wellness events, community workshops, and personalized one-on-one support.

In a world that often prioritizes relentless busyness, Jessica is a staunch advocate for placing rest at the forefront of family life. She firmly believes that well-rested children have the potential to make a profound impact on the world. Her mission is to underscore the importance of rest, ensuring that more families experience the benefits of a well-rested and harmonious home. By doing so, she aims to reduce the number of children who grow up feeling drained, anxious, overwhelmed, and pressured to perform at their peak every day.

Jessica is based in Texas, where she resides with her husband and their sixteen-year-old twins. Meanwhile, her oldest child has embarked on a journey in nursing school, away at college.

CONNECT WITH JESSICA

WEBSITE: https://www.sleephappyconsulting.com | INSTAGRAM: @sleephappy | FACEBOOK: @sleephappyconsulting

Other resources mentioned during this episode:

Free Bedtime Chart

Did you know that one of the most crucial components of a good night’s rest is your mattress? Many people delay replacing their mattress, but your mattress could be the cause of your restless nights and aches, and pains. 

Joining us today on Catching Zzz’s is Lisa Humphrey, President of Fred’s Beds in North Carolina. With years of experience in the mattress industry, Lisa brings a wealth of knowledge about how the right mattress can impact our sleep quality and overall well-being. 

During this episode, we explore common signs that it’s time for a new mattress, the importance of tailoring your mattress choice to fit your specific needs, and the practical tips for mattress shopping success. 

Whether you’re upgrading your current setup or facing the crowded world of mattress options for the first time, Lisa’s insights will guide how to invest wisely in restful sleep. 

Grab a pillow, get cozy, and let’s find out if it’s time for a new mattress.

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MEET LISA

Lisa Humphrey is the President of Fred’s Beds, a bedding retailer based in Wilmington, North Carolina

CONNECT WITH LISA

WEBSITE: https://www.fredsbedsonline.com 

Using Noise Colors to Enhance Your Sleep and Focus

Did you know that a staggering 62% of U.S. adults consider themselves poor sleepers? In contrast, just 35% claim to be excellent sleepers, with only 3% feeling like average sleepers. These insights come from the Better Sleep Council’s State of America’s Sleep study, which reveals how various factors—like education, mental and physical health, and sleep aids—affect our sleep quality.

Today, we’re diving into one of these factors: noise colors! Discover how utilizing the right sounds can help you transform your sleep from restless to restful. Let’s unlock the secrets to becoming an excellent sleeper!

Sound vs. Noise (Colors)

What is the difference between sound and noise? Sound is the vibrations that travel through the air that we hear. Noise is unwanted sound—except for well-researched, properly used noise colors.

Surprisingly, poor sleepers are trying to use color noise to help them sleep. 38% of poor sleepers regularly sleep with a fan and 11% sleep with a sound machine, white noise, or a phone app. It’s important to use the right noise color for your sleep needs. 

The Science of Noise Colors

Sound is measured in frequency, similar to light colors on the spectrum. Frequency, or pitch, is measured in hertz (HZ) and the healthy human ear hears sounds between 20 HZ and 20,000 Hz. White noise is distributed equally throughout the frequencies we hear. It can be startling for some people because of its high pitch. Pink noise is on a lower frequency and sounds more natural than white noise. Brown noise is also on an even lower frequency, heard as rumbling or heavy bass. Consider the following descriptions of different noise colors:

• White Noise: Similar to static on a TV or the hum of a fan. 
• Pink Noise: Pink noise sounds like light rainfall or bustling leaves in the wind.
• Brown Noise: Also known as red noise, brown is deeper and grainier than white or pink noise. It sounds like steady rain or water from a pressurized hose.
  

These three noise colors can mask sounds by creating calm, consistent, and gentle sounds in the background. When our ears tune to the pleasing noises, our brains block out unwanted sounds and disruptive noises. 

For example, your brain focuses on a color noise instead of hearing traffic outside a window. The traffic is still there, but your brain doesn’t signal your auditory system to listen to it because a preferred noise blocks it.

Targeted Masking

Tinnitus, or constant ringing in the ears, can make getting healthy, rejuvenating sleep challenging. Listening to continuous brown noise has been reported to provide a soothing effect that masks environmental noise and makes it easier and quicker to fall asleep, also known as sleep latency.  

The American Tinnitus Association has a Sound Therapy library of noises that can help people with tinnitus and others fall asleep faster and block out loud noises.

Sleep Deeper

Deep sleep happens during stages three and four of our nightly sleep cycle. Without deep sleep, we can feel tired and lethargic no matter how long we sleep. Deep sleep is essential to our overall health and well-being in a number of ways:

• Physically repairs our bodies
• Strengthens our immune systems strengthening
• Consolidates memories 
• Cleanses metabolic wastes from our brains
• Regulates hormones

Noise Colors and ADHD

One remarkable discovery about noise colors is that they can ease symptoms of Attention Deficit Hyperactivity Disorder (ADHD) due to the imbalance of how dopamine—a neurotransmitter and hormone—is released in the brain. Dopamine influences the brain’s reward system by helping to control actions such as:

• Motivation
• Pleasure
• Movement
• Memory 
• Attention
• Mood

People with ADHD often feel like their minds are always “on.” They jump from one thought or task to the next without finding the desired outcome. While ADHD medication slows dopamine release, studies show that white noise can as well. 

Published by the peer-reviewed journal Complementary Therapies in Medicine in 2018, researchers found that white noise helps control impulsivity and focus, common symptoms that people with ADHD experience. The study determined that white noise can potentially improve ADHD symptoms in children through stochastic resonance (SR)—a phenomenon that “moderates noise facilitates cognitive performance.” SR happens when a weak signal is boosted by adding white noise, balancing the signal-to-noise ratio. When this occurs, the auditory system in a person with ADHD can better distinguish the transmitted signal.

Studies on the effects of white noise on children and young adults with ADHD are promising as well.

One study compared the use of white noise on an equal number of children with and without ADHD. The researchers determined that white noise could be an effective nonpharmacological treatment for ADHD in preschoolers with low attention spans. 

A 2022 study found that white noise at a low, consistent volume can result in better attention, accuracy, speed of performance, enhanced creativity, and less stress. The same study also found that louder noise levels improved working memory but increased stress. 

One of the few studies on the use of brown noise for people with ADHD found that their lower dopamine levels require noise for optimal performance. Brown noise can act as a stimulant to help people with ADHD concentrate on tasks.

Recent social media trends have featured influencers and bloggers giving first-hand accounts of using brown noise to improve focus. Scientists hope that attention to brown noise will lead to more research on the topic.

Personalizing Your Experience with Noise Colors

Regardless of why you want to use noise colors, there are some ways to improve your experience. 

Be Consistent

Consistency signals to our minds and bodies that it’s time to sleep or go back to sleep. Think of noise colors as the opposite of an alarm clock. Instead of jolting you awake, white, pink, or brown noise soothes you to sleep.

Embrace Tech

Technology allows you to travel with your chosen noise color to stay consistent and get good sleep. Numerous apps and streaming services offer a variety of noise colors. 

Incorporate Noise Into a Bedtime Routine

One of the best ways to ensure that you get quality sleep night after night is to create a bedtime routine. An effective routine should include activities that help you relax. Any noise color can accomplish this, but it can take a bit of trial and error to find your best fit.

Control Timing

No matter which noise color you choose, physicians advise to limit the time to the first 10 to 15 minutes after you go to bed. Your mind needs time to recover before drifting off to sleep. Use a timer on a sound machine or app.

Turn It Down 

You certainly don’t want to trade one problem for another when trying to change your sleeping habits. Prevent hearing loss by keeping your chosen noise color as low as possible. The volume level is especially important if you prefer to use earbuds. Noise that is too loud can harm the inner ear immediately or over time. When using a sound machine, position it across the bedroom so it’s not too loud. 

Soothing Noise Quiets the Mind

Understanding noise colors and their profound effects can significantly elevate our sleep quality and overall well-being. With many U.S. adults facing sleep challenges, exploring sound as a beneficial tool can lead to transformative solutions.

White, pink, and brown noises empower us to mask unwanted disturbances, promote deeper sleep, soothe tinnitus, and even assist those with ADHD in enhancing focus and controlling impulsivity. As we uncover the intricate connection between sound and health, integrating the right noise colors into our nightly rituals becomes a powerful step towards revitalizing sleep. By embracing these scientific insights, we can create an environment that fosters restorative rest and invigorates our daily lives.

Our bodies and minds need a nighttime break from the stress of daily life.

Stress is sneaky. It shows up in our bodies, our moods—and yes, in how we sleep (or don’t). In today’s nonstop world, it’s no wonder so many of us are feeling the pressure. But just how bad is it? Before we dive in, check out a few eye-opening stats from recent Better Sleep Council surveys that reveal just how closely stress and sleep are connected.Better Sleep Council surveys:

• 19% of individuals ages 45-64 admit to losing sleep due to stress a few nights per week
• 26% of women and 16% of men report trouble sleeping at least once a week
• 19% of children whose parents say they are poor sleepers have recently experienced stress in their lives.
• School is the leading cause of stress among teenagers, with 75% of respondents stating grades or tests and 75% saying homework.

With alarming statistics like these—it is clear! Sleep and stress don’t mix. Whether you’re juggling work commitments, family responsibilities, or academic pressures—focusing on simple yet effective strategies can help you reclaim your sleep and navigate life’s challenges with ease. Understanding the connection between stress and sleep can pave the way for healthier, more restful nights.

Understanding Stress and Its Impact on Sleep

Stress is a natural reaction to changes or challenges in our daily lives. Thankfully, our bodies and minds can respond in ways that help us adjust to stressful situations—whether that’s during our daily routine or nightly sleep patterns. For example, if you’re driving and an animal runs into your path, the instinct to slam on the brakes is a reaction to the stressor. In this scenario and many others, stress helps keep you alert and avoid danger.

When stressful situations continue without rest periods, stress becomes problematic and can lead to poor sleep.

Stress and the Body’s Sleep Cycle

Work. School. Family. Finances. Health. These things can keep us awake at night worrying about potential outcomes or how to best solve a situation. Stress impacts:

• Sleep Latency: The amount of time it takes to fall asleep.
• Sleep Quality: Uninterrupted, refreshing sleep that leaves us rejuvenated.
• Sleep Duration: The recommended amount of sleep (for adults, it’s at least seven hours).

When you experience disruption in any of these areas, it can trigger our body’s stress response system, elevating the stress hormone cortisol and disrupting sleep. The loss of sleep can impact learning and memory, and chronic sleep deprivation can cause endocrine dysfunction and decreased metabolism.

Signs You’re Too Stressed to Sleep Well

Both short-term and chronic stress can take a toll on your mind and body, which can result in physical, psychological, and behavioral symptoms. When you’re experiencing stress, it’s important to be aware of these symptoms and speak to your healthcare provider if they persist:

• Physical: Aches/pains; Chest pain/racing heart; Exhaustion/trouble sleeping; Headaches/dizziness/shaking; High blood pressure (hypertension); Muscle tension/jaw clenching; Stomach/digestive problems; Trouble with intimacy; Weakened immune system.
• Psychological: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral: Alcohol use disorder; Gambling disorder; Compulsively sexual, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Stress-related Sleep Disorders and Coping Mechanisms

An astonishing number of Americans have a sleep disorder—more than 50 million. The lack of adequate sleep due to sleep latency, quality, or duration caused by stress has the potential to cause sleep disorders. Of the more than 80 types of sleep disorders, a few of the most common caused by stress include:

Trauma-induced Insomnia

This type of insomnia is characterized by hyperarousal—heightened alertness with or without anxiety—resulting from a traumatic event. Trauma-induced insomnia is a symptom of post-traumatic stress disorder (PTSD). It often comes to light after more stressful symptoms have dissipated. Recent research shows that the fear of sleep causes trauma-induced insomnia.

How to Cope

Cognitive behavioral therapy for insomnia (CBT-I) is the primary way to treat trauma-induced insomnia. CBT-I helps you learn how to control or stop negative thoughts that prevent you from getting quality sleep. 

The cognitive part of CBT-I specific to trauma helps you understand your troublesome beliefs relating to sleep so you can make the necessary changes. CBT-I also focuses on learning new behaviors and habits to help you sleep better. These can include:

• Changing your sleep routine so you fall asleep and wake up on a consistent schedule. It may involve forgoing afternoon naps and limiting the use of the bed or bedroom to sleep or sex only.
• Setting sleep limits to keep yourself from lying in bed for hours unable to sleep. A general rule is to get out of bed if you’ve been unable to sleep for more than 20 minutes and don’t lay back down until you’re tired.
• Changing lifestyle habits like smoking, drinking caffeine in the afternoon, drinking too much alcohol, and not exercising regularly. Try to wind down these activities at least one to two hours before bed.
• Remaining passively awake without thinking about falling asleep. You can train your mind to let go of stress or worries to make getting the Zzzs you need easier.
• Using a biofeedback device to track your heart rate and muscle tension. A sleep specialist can track patterns that are disrupting your sleep.

Sleep Anxiety

Excessive worry about sleep is the primary symptom of sleep anxiety. Suffering from sleep anxiety can create a vicious cycle of habits that interfere with sleep patterns. Sleep anxiety may be an issue if you:

• Have a hard time falling asleep
• Wake up frequently during the night
• Have racing thoughts at night
• Have nightmares or disturbing dreams
• Frequently fight daytime fatigue

How to Cope

Changing habits and doing activities that calm your mind and body are good ways to overcome sleep anxiety. Try creating new habits such as:

• Taking a warm bath before bed
• Listening to white or pink noise
• Practicing yoga
• Limiting screen time at least an hour or two before bed
• Journaling about your stress, worries, or daily tasks

Restless Legs Syndrome

Restless legs syndrome (RLS) is characterized by the urge to move your legs while resting or sleeping. It can severely affect your sleep and increase the severity of depression. The disorder affects the nervous system and muscles, which can cause your legs to feel sensations like creeping, crawling, tingling, or pulling.

How to Cope

Speak to your healthcare provider if you believe you may have RLS. They can help determine the appropriate treatment based on the severity of RLS. A few of the options include:

• Establishing and maintaining good sleep habits during the day and night.
• Eliminating activities that worsen RLS symptoms, such as drinking caffeine or alcohol.
• Establishing a regular, moderate daily exercise routine.
• Maintaining a well-balanced diet of iron-, magnesium-, and folate-rich foods.

Hypersomnia

Hypersomnia is any condition that makes you extremely tired during the day. Taking an afternoon cat nap every so often is not a symptom of hypersomnia. However, being unable to control when or where you fall asleep during the day certainly is. Hypersomnia often occurs after busy activities such as long work meetings, social engagements, or even running errands. 

How to Cope

Healthcare providers typically recommend medications to help you stay awake combined with changes to your sleep habits, such as:

• Improving your sleep hygiene with habits that help you get restful and rejuvenating sleep every night. Establishing bedtime routines, sprucing up your sleep environment, avoiding heavy evening meals, and waiting until you’re tired to go to bed are good ways to prioritize sleep hygiene.
• Working with a therapist to explore causes of stress. A therapist can help you get more in tune with your feelings and understand how hypersomnia affects your daily life.

Navigating the delicate interplay between stress and sleep is crucial for our overall health and well-being. Stress can be an unavoidable part of life. We can reclaim restful nights and rejuvenated days with the right strategies and awareness.

Prioritizing sleep hygiene, seeking professional support, and addressing the root causes of stress can significantly improve our sleep quality and mental health. Remember, it’s essential to listen to your body and mind—when stress takes its toll, taking proactive steps can lead to a healthier, more balanced life.

Embrace these strategies, and take the first step towards better sleep so you can wake up each day feeling refreshed and ready to tackle whatever challenges come your way. A peaceful night’s sleep is not a luxury; it’s a fundamental cornerstone of a vibrant, fulfilling life.

STRATEGIES FOR RESTFUL NIGHTS 

In today’s nonstop world—where work, family, and responsibilities pull us in every direction—it’s no surprise that falling asleep can feel like another item on a never-ending to-do list. For many, this nightly struggle stems from a lesser-known issue: sleep anxiety.

As stress levels rise during the day, falling asleep at night can feel nearly impossible, creating a troubling cycle that perpetuates itself. Understanding sleep anxiety and its triggers is the first step toward breaking free from this unsettling pattern.

In this guide, we’ll delve into the nature of sleep anxiety and share practical strategies to help you reclaim your nights and enhance your overall well-being.

What is Sleep Anxiety?

Sleep anxiety is a feeling of stress or fear about going to sleep. Most of the 40 million people with anxiety in the U.S. also have a form of sleep disruption like sleep anxiety.

Unlike insomnia, which refers to the inability to fall or stay asleep, sleep anxiety is the mental spiral that begins before your head even hits the pillow. It’s a cycle—worrying about sleep can keep you awake, and lack of sleep can fuel even more anxiety.

The Cycle of Anxiety and Stress

Daily stress and nighttime sleep are closely related. The stress-sleep cycle begins when elevated stress levels during the day make it difficult to fall or stay asleep at night, disrupting your sleep quality. This disruption can lead to a cycle of stress and sleep disturbances, where the lack of sleep further increases stress, creating a troubling pattern that can lead to more profound sleep disturbances or conditions such as insomnia. 

Signs of Sleep Anxiety

Please don’t wait to speak to your doctor about sleep anxiety before it negatively affects your quality of life. The sooner you recognize sleep anxiety, the more beneficial interventions can be. Here are a few of the most common signs of sleep anxiety:

• Difficulty Falling Asleep
• Frequent Nighttime Awakenings
• Worrying About Sleep
• Racing Thoughts at Bedtime
• Physical Symptoms
• Nightmares or Disturbing Dreams
• Daytime Fatigue or Sleepiness
• Impaired Concentration or Memory
• Mood Disturbances
• Avoidance of Sleep

Identifying Triggers

Actions or thoughts that trigger emotions based on a person, place, or situation can lead to sleep anxiety. For instance, work-related stress, relationship issues, financial worries, or health concerns can all trigger sleep anxiety. It’s important to recognize your specific triggers to stop the sleep-stress cycle before—or as soon as—it starts.  

I’m Stressed

• Day-to-day Activities: Work, relationships, family, money, etc.
• Emotional Issues: Emotionally-charged problems keep your brain churning.

I’m Anxious

• Depression and Anxiety: Your brain won’t let you get to sleep or stay asleep.
• Generalized Anxiety Disorder (GAD): Often makes itself known at bedtime.
• Panic Disorder: Panic attacks are difficult to sleep through. 

I’m Overstimulated or Unregulated

• Excessive Screen Time: TVs, smartphones, computers, or tablets that emit blue light are too stimulating before bed.
• Caffeine and Alcohol Use: Affects sleep quality and increases anxiety.
• Lack of Routine: Disrupts the body’s internal clock and can cause increased nighttime anxiety.

I’m Medically Susceptible

• Chronic Health Conditions: Asthma, chronic pain, or heart issues can cause you to worry that symptoms might worsen overnight.
• Side Effects of Medication: Can cause increased alertness or restlessness.

I Need a Better Space

• Sleep Environment: A bedroom that’s too hot, cold, noisy, or uncomfortable. 
• Associations with Sleep: Multiple nights of sleeplessness due to anxiety.

Tips to Break the Sleep Anxiety Cycle

Now that we’ve identified the most common triggers of sleep anxiety, how can you better prepare yourself to handle them when or if they arise? The Better Sleep Council experts have some great tips below.

Put Pen (or pencil) to Paper

Journaling is a great way to release stress or anxiety. Keep a notebook by your bed and jot down things that pop into your mind when you struggle to fall asleep at night. Make a few notes if you wake up during the night. Daytime stress can cause you to have trouble sleeping as well. Carry a notebook with you to record your feelings throughout the day.

Recording and tracking your symptoms and triggers can help you recognize patterns so you can change your lifestyle. A qualified  therapist can also help with small or large adjustments to ease your anxiety at night.

Relax Your Mind

Mindfulness can make you more aware of your thoughts and feelings, reducing stress and anxiety. Mindful breathing is an easy way to rein in your thoughts or feelings by focusing on your breath. To breathe mindfully:

1. Sit or lay down in a comfortable position.
2. Close your eyes and take a deep breath through your nose while counting to four.
3. Hold your breath for a count of four. Exhale slowly through your mouth while counting to six.
4. Repeat this process for five to ten minutes.

Meditating is a popular way to practice mindfulness. Try these beginner meditations to ease sleep anxiety. Start each meditation by lying down and closing your eyes:

• Body Scan: Focus on the sensations in your feet and gradually begin to notice other parts of your body until you reach the top of your head. Repeat.
• Loving-Kindness: Repeat the phrases, “May I be safe, may I be happy, may I be healthy, may I live with ease,” to show compassion toward yourself. Repeat or offer your wishes to family, friends, or acquaintances. 
• Mantras: Repeat words or phrases such as “I am loved,” “peace,” This too shall pass,” or “kindness.” Repeat the mantra silently or aloud as you inhale and exhale.
• Guided Imagery: Imagine a calm, serene place (beach, forest, a favorite place). Explore the space with your mind and use your senses (sight, sound, smell, taste, touch) to immerse yourself for several minutes.

Relax Your Body

You’ve probably heard the phrase, “I can feel the stress in my shoulders” or something similar. Relaxation techniques, gentle stretches, and yoga are great ways to signal to your body that it’s time to get ready for bed—or help you get back to sleep. 

Progressive muscle relaxation is a technique that reduces physical tension by tensing and relaxing muscles. You can focus on muscles that frequently bother you or start with your toes and move up to your face. All you do is tense each muscle for about five seconds and release. Repeat with the same muscle or continue up your body.

Simple stretches such as bear hugs, neck stretches, seated forward bends, and yoga poses like child’s pose, cat-cow, and seated spinal twist can all help relax different muscles before bed. 

Check Out the Better Sleep Council Blog “4 Bedtime Stretches for Better Sleep” to Learn Out Favorite Yoga Poses

Practice Good Sleep Hygiene

Sleep hygiene encompasses all of the little (or big) habits you incorporate into your daily and nightly routines and the spaces in your home that promote restful sleep. There are countless ways to improve your sleep hygiene—from skipping your afternoon cup of coffee and putting off an email until morning to replacing your mattress or worn-out linens.

Journaling, practicing mindfulness, and relaxation techniques are all forms of sleep hygiene. Let’s take a glance at a few more to help reduce sleep anxiety: 

• Establish a bedtime routine incorporating activities like reading or listening to music.
• Set a consistent sleep schedule.
• Eat a lighter dinner in the evening.
• Choose healthy evening snacks.
• Turn off all devices one to two hours before bedtime.
• Use your bedroom to prepare for and sleep only, not work or school.
• Exercise early in the day or at least two hours before bedtime.
• Feng Shui your bedroom.
• Go shopping for a new mattress and bedroom accessories. Use this S.L.E.E.P. Test as your guide:
  • Select a mattress
  • Lie down in your normal sleep position
  • Evaluate your level of comfort and support
  • Educate yourself about each selection
  • Partners should test bed together

Cognitive Behavioral Techniques

It can be challenging for some people to differentiate sleep anxiety from a poor night’s sleep. It’s not always easy to tell the difference between occasional restlessness and true sleep anxiety—especially when life is full of everyday stressors. That’s where professional support can make a real difference.

Cognitive Behavioral Therapy for Insomnia (CBTI) is a proven, highly effective approach that helps break the stress-sleep cycle. Working with a sleep specialist or therapist, you’ll learn how to replace unhelpful sleep habits, reduce anxiety around bedtime, and retrain your mind and body for restful sleep.

According to Stanford Medicine Healthcare, CBTI often delivers results quickly—many people begin to see improvement within just two to six sessions.

Specifically, a therapist can identify and work with you to understand and implement procedures related to:

• Stimulus Control
• Sleep Restrictions
• Sleep-interfering Arousal or Activation
• Foods and Substances
• A Biological Clock

Say Goodbye to Sleep Anxiety

Sleep anxiety can disrupt not only your nights but also your overall quality of life. By recognizing its signs, identifying triggers, and implementing effective coping strategies, you can break the cycle of stress and anxiety that hampers your ability to rest.

Prioritizing mindfulness practices, journaling, and creating a calming sleep environment can significantly improve sleep quality. Remember that addressing sleep anxiety is a journey—taking the first steps toward managing it can pave the way for more peaceful nights and a healthier, happier life.