How to Sleep With White Noise

Outside noises like traffic or barking dogs can interfere with your sleep, but you may be able to solve this problem using white noise. In their book "Restful Insomnia," authors Sondra Kornblatt and Teresa Jacobs explain what white noise is and how it can aid those with sleep difficulties. They discuss how devices which emit "a broad audio frequency range" allow outside sounds to fade into the background.

Instructions

• 1

  Select a white noise source. There are a broad range of options to choose from based on budget and preference. If finances permit, consider purchasing a white noise machine or device that provides sleep sounds. These offer several options, including standard white noise, rushing water or rain. Those with the technical capability may be able to find applications for computers or portable devices with the same functionality. In lieu of these options, a common household fan offers the same noise regulating capability.

• 2

  Experiment with the placement, type and volume of your white noise source. It should be loud enough to drown out distracting sounds, but not so loud that it is noticeable. When using a device, you will have access to volume controls or optional sound settings. With a fan, placement is more important, and you can test the available speeds for different noise levels.

• 3

  Employ white noise each night, and in conjunction with other recommended sleep practices. Jack Edinger and Colleen Carney, in their book "Overcoming Insomnia," instruct psychologists treating insomniacs to suggest not only white noise, but also avoiding alcohol and caffeine near bedtime and sleeping with an ambient temperature near 75 degrees Fahrenheit. They stress the importance of encouraging "consistent treatment adherence" for positive, lasting results.