Pink Noise for Sleep: Aid or Hindrance? Experts Weigh In on Benefits and Risks

• Pink noise, often promoted as a sleep aid, is a sound with greater emphasis on lower frequencies, resembling steady rainfall or ocean waves.
• It aims to encourage deep, slow-wave sleep by synchronizing brain activity with low-frequency sound patterns, aiding memory and waste-clearing.
• Experts warn that if poorly calibrated or used continuously, pink noise can prevent the brain from fully disengaging, leading to micro-arousals and lighter sleep stages.
• Repetitive loops in digital apps can cause the brain to stay engaged, anticipating patterns, rather than fading into the background, keeping the sympathetic nervous system active.
• Volume is crucial; Dr. Usha Humbi recommends 40-50 decibels, as louder levels can reduce REM sleep and fragment overall sleep quality. It should be a temporary aid, not an all-night solution.