Pink Noise May Disrupt REM Sleep—But Does It Really Affect You?
Pink noise, often likened to the steady hum of rain or ocean waves, has been studied for its affect on sleep. Recent research suggests it may disrupt REM sleep in healthy adults, though findings remain mixed. Scientists warn the results might not reflect real-world conditions for most people.
A sleep laboratory study tested pink noise on adults aged 21 to 41. Unlike white noise, pink noise emphasizes lower frequencies while still covering the full range of human hearing. When played at 50 decibels, it cut REM sleep by around 19 minutes per night—a stage vital for mood and concentration.
The disruption grew worse when traffic noise was added. While pink noise helped some participants sleep through traffic sounds, earplugs proved more effective at blocking them out. The study also found that environmental noise, including pink noise, reduced Stage 3 sleep by about 23.4 minutes on average.
Researchers noted key limitations. The sample size was small, the observation period short, and the noise conditions unusual. This raises doubts about whether the findings apply to everyday sleep at home. Experts advise that anyone using sound machines should keep volumes low and use timers to avoid all-night playback.
No studies have yet examined pink noise's effect on infants or young children. The current data only covers healthy adults, leaving questions about broader impacts unanswered.
The loss of 20 minutes of REM sleep might appear minor, but repeated nights could have noticeable affects. While pink noise shows potential for masking disruptive sounds, its benefits and drawbacks vary. Further research is needed to understand its long-term effect on different age groups and sleep environments.
