雨噪声真的可以帮助您入睡吗？

Falling asleep after a stressful day can feel next to impossible. It can be extra challenging if there are additional sounds—like traffic or barking dogs—that are keeping you awake.

这些困难的一个潜在答案是听雨声。您可能已经听过轶事证据，表明雨滴的痛苦可以帮助人们打dobing，还有很多白噪声和音响机具有这些曲目。但是，还有一些研究支持这样的想法，即雨噪声是有用的睡眠援助。

So, we got to wondering: Does this trick really work—and if so, why?

雨噪声隐藏了其他声音

雨声声音可以在您的环境中掩盖其他尖锐的噪音。Orfeu Buxton，，，，director of the Sleep, Health & Society Collaboratory at Penn State. (Buxton has received grants from Proactive Life LLC, which produces a smartphone white noise app.)

“Think of a dripping faucet in the other room—in utter silence it might be a water torture treatment,” Buxton says. “With a masking background of… wind in the leaves, gentle rain outside, or medium distant surf playing on a loop on a speaker, the drip would never be detected.”

Rain sounds can create a soothing background noise, agrees托德·阿尼特（Todd Arnedt），密歇根大学行为睡眠医学计划主任。

Rain noises might literally hit the right frequencies

通过掩盖背景声音，雨道似乎只是普通的白噪声，但不是。首先，白噪声是各种声音的雨伞术语，这些声音以蓝色和棕色等颜色命名。

考虑雨声pink noise与典型的白噪声相比，其特征在于低频的声音和高频的柔和声音。粉红色的噪音很常见biosystems，意味着动物naturally produce pink noiseas part of their internal functioning. Heartbeats, for example, are another type of pink noise.

Some research suggests that pink noise in particular can improve sleep in healthy individuals. “There is limited data that pink noise might... enhance slow waves during sleep, at least in healthy individuals,” Arnedt says.

Slow waves are associated withdeep sleep，，，，the part of the sleep cycle when the brain is less responsive to outside stimuli. Arendt says it “is an important stage of sleep for sustaining brain and body health.”

A 2017 study on older adults found that listening to pulses of pink noise during slow wave activityimproved sleep-related memory。其他研究人员发现稳定粉红色的噪音会引起更稳定的睡眠and improve sleep quality. The authors claim that listening to pink noise synchronizes brain waves to improve sleep stability.

While pink noise may prove useful to some troubled sleepers, Arendt cautions that this may not be the case for everyone. “I am not aware that its benefit has been tested in people with insomnia,” he says.

个人经历失眠或慢性问题落下或入睡应咨询其初级保健医生。

Research suggests that nature has a calming effect

In addition to helping people doze off, rain sounds can be straight-up relaxing. This may be attributable to the fact that they’re a natural sound—evidence points to psychological benefits, including提高认知能力andreducing anxiety and stress(the latter research was on patients undergoing surgery).

人们接触nature sounds在2017年的一项研究中有一个增加交感response, meaning that the calming part of their nervous system was activated by these tracks, whereas those who listened to artificial sounds didn’t experience the same effect.

Should you try rain sounds?

雨声可能会帮助某些人，但并不适合所有人。巴克斯顿警告说，不同的声音会根据个人而引起不同的响应。

他说：“一个人的温和下雨是另一个人的洪水担忧或需要去洗手间。”同样，“远处雷声的温和雨水让人平静下来，对另一些人来说令人震惊。”

If you want to see whether rain sounds can improve your sleep, there are a number of ways to get started.

• You can listen to rain sounds for free online onYouTubeor through平静，通过Apple Music和Spotify在台式机或移动设备上提供的网站。
• 如果您仍然使用CD播放器，则有磁盘专用于声音，就像平静的雨这是由音乐治疗师创建的。对于那些不希望计算机或电话成为他们的一部分的人来说，这可能是一个不错的选择nightly routine。
• 这re are also apps that curate a selection of rain noises includingRain Rain Sleep Soundsand雨听起来总部。Some meditation apps like顶空offer nature sounds including rain.
• 我们最喜欢的一些闹钟和床头设备还带有内置的白色和粉红色噪音。这Google Nest Hub，，，，for example, has a number of tracks that can help you wind down.
• 对于那些对声音敏感的床伴侣的人Bose Sleep Buds提供入耳式噪音掩盖 - 尽管可能需要一些时间才能适应佩戴它们。

我们中的许多人都在寻求更好的睡眠。有时，这需要纪律，就像在床上醒来时坚持一定的时间表。有时候更好的睡眠可能需要金钱，例如购买床垫with adequate support. Listening to rain sounds or another type of soothing pink noise is pretty low commitment and low cost. It might be worth a shot for catching better zzz's.

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