Clinical Effects of White Noise on Improving sleep Quality: A Literature Review

This literature review evaluated studies on white noise as a non-drug method to improve sleep quality. White noise masks environmental noise, creating a stable auditory environment that aids relaxation and reduces sleep onset time. It is particularly effective for individuals in noisy environments and those with high sensitivity to sound, promoting deeper sleep and fewer awakenings. Although white noise has shown consistent benefits, concerns about long-term use and potential dependence require further investigation. The findings suggest white noise is a simple, effective intervention for better sleep, which is crucial for cognitive function and mental health.

Use a white noise machine or app to improve sleep quality, particularly if you are sensitive to environmental noise or experience difficulty falling asleep. Ensure the volume is safe and comfortable (below 60 decibels) to avoid potential hearing damage. While white noise is beneficial, monitor for any dependency and combine it with good sleep hygiene. Further research on long-term effects is needed, but this non-invasive intervention is widely supported by evidence.