Is it time to toss the late-night texting and tweeting habits? According to a nationwide survey by the National Sleep Foundation in 2011, Generation Y has more difficulty falling asleep than any other population. In fact, people of all ages are having some problems in the bedroom: Over 70 million Americans suffer from sleep problems like insomnia . Simmons, J.H. University of California, Los Angeles' Sleep Center, USA. Journal of California Dental Association. 2012 Feb;40(2):159-67.. But sleep is a fundamental part of a healthy lifestyle, since it gives our bodies some R&R, keeps our brains sharp, and can even improve memory . Ellenbogen, J.M., Hulbert, J.C., Stickgold, R., et al. Center for Sleep and Cognition, Harvard Medical School, 330 Brookline Avenue, Feldberg 861, Boston, Massachusetts 02215, USA. Current Biology. 2006 Jul 11;16(13):1290-4.. There’s no one magical formula to catching those Zzzs, but research suggests certain sounds can help us drift off to dreamland. From white noise to the sounds of the Amazon, find out which noises may help us sleep better—and which ones will only leave us with bags under our eyes.

Please Don’t Stop the Music—The Need-To-Know

Crank These Sounds to Fall Asleep Fast

During sleep, we still perceive sounds and in a part of the brain called the . Dang-Vu, T.T., McKinney, S.M., Buxton, O.M., et al. Division of Sleep Medicine, Harvard Medical School, Boston, MA 02115, USA. Current Biology. 2010 Aug 10;20(15):R626-7. . Desseilles, M., Vu, T.D. and Maquet, P. Cyclotron Research Center, University of Liège, Belgium. Handbook of Clinical Neurology. 2011;98:71-94. . Dang-Vu, T.T., Bonjean, M., Schabus, M., et al. Cyclotron Research Centre, University of Liège, B-4000 Liège, Belgium. Proceedings of the National Academy of the Sciences U.S.A. 2011 Sep 13;108(37):15438-43.. But there’s no need to whisper while gossiping about a sleeping pal—people are much less sensitive to their environment when they’re snoozing than when they’re awake . Desseilles, M., Vu, T.D. and Maquet, P. Cyclotron Research Center, University of Liège, Belgium. Handbook of Clinical Neurology. 2011;98:71-94.. Our sensitivity to noise varies a lot based on the kinds of brain waves we produce while sleeping . Ellenbogen, J.M., Hulbert, J.C., Stickgold, R., et al. Center for Sleep and Cognition, Harvard Medical School, 330 Brookline Avenue, Feldberg 861, Boston, Massachusetts 02215, USA. Current Biology. 2006 Jul 11;16(13):1290-4.. Some people wake up if a feather drops; others can sleep through a fire alarm. The sounds we notice while sleeping or falling asleep can either be alarming or relaxing, says , a neuroscientist at the Sleep Division at Harvard Medical School. Alarming sounds can disrupt the process of falling asleep; relaxing sounds, on the other hand, can help us fall asleep more quickly and sleep more deeply . Dang-Vu, T.T., McKinney, S.M., Buxton, O.M., et al. Division of Sleep Medicine, Harvard Medical School, Boston, MA 02115, USA. Current Biology. 2010 Aug 10;20(15):R626-7. . Zhou, J., Liu, D., Li, X., et al. Academy for Advanced Interdisciplinary Studies, Peking University, Beijing 100871, People's Republic of China. Journal of Theoretical Biology. 2012 Aug 7;306:68-72.. But it’s not always easy to know whether those Friends reruns on low volume will be soothing or disruptive.

Sleep On It—Your Action Plan

Crank These Sounds to Fall Asleep Fast

Whether a sound is relaxing or disruptive depends a lot on the individual. Sometimes we find sounds pleasant because of positive emotional associations, so the sound of man’s best friend barking can be relaxing for a dog person. But there are lots of sounds out there, and it can take some time to figure out which ones work for you. Neuroscientist of West Virginia University recommends we try specific sounds for at least a few nights to find out if it’s really helping us get a better night’s rest. Try some of the sounds below for a solid chunk of snooze time.

  • Make Some (White) Noise. combines all noise frequencies and can mask other sounds, and it sometimes helps treat insomnia . López, H.H., Bracha, A.S. and Bracha, H.S. National Center for PTSD, Department of Veterans Affairs, Spark M. Matsunaga Medical and Regional Office Center, 1132 Bishop St., Suite 307, Honolulu, HI 96813, USA. Hawaii Medical Journal. 2002 Sep;61(9):192, 213.. But be wary of white noise apps that can cause auditory nerve damage, Montgomery-Downs warns, especially for those who use . Kähäri, K.R., Aslund, T. and Olsson J. Department of Audiology, Institution for Neuroscience and Physiology, Sahlgrens' Academy, Göteborg University, Box 452, SE- 40530 Göteborg, Sweden. Noise Health. 2011 Jan-Feb;13(50):9-15.. Instead she recommends using a white noise machine, similar to a fan stand, or sites like . Zhou, J., Liu, D., Li, X., et al. Academy for Advanced Interdisciplinary Studies, Peking University, Beijing 100871, People's Republic of China. Journal of Theoretical Biology. 2012 Aug 7;306:68-72..
  • Embrace Nature. Ocean waves, rainforest animals, thunderstorms, and even the can all be to fall asleep to . Ding, N. and Simon, J.Z. Department of Electrical and Computer Engineering, University of Maryland, College Park, MD 20815, USA. Journal of Neurophysiology. 2009 Nov;102(5):2731-43.. are less likely to annoy us than some other sounds because they usually include fluctuations in amplitude and frequency. But those using rain and ocean sounds should make sure there’s a toilet nearby, since Buxton warns that the sound of water can trigger the need to use the bathroom.
  • Play That Funky Music. When a head full of worries is keeping us awake, music can help us relax a little . Briggs, T. Musical Reflections, Minneapolis, USA. Creative Nursing. 2011;17(4):184-6. . de Niet, G., Tiemens, B., Lendemeijer, B.,  et al. Gelderse Roos Mental Health Care, Institute for Professionalization, Wolfheze, The Netherlands. Journal of Advanced Nursing. 2009 Jul;65(7):1356-64. . Hung, H.M. and Chen, C.H. Institute of Allied Health Science, College of Medicine, National Cheng Kung University, ROC. 2011 Feb;58(1):73-8. . Lin, S.T., Yang, P., Lai, C.Y., et al. Department of Psychiatry, Kaohsiung Kai-Suan Psychiatric Hospital, Kaohsiung Medical University Hospital, Taiwan. Harvard Review of Psychiatry. 2011 Jan-Feb;19(1):34-46. . Harmat, L., Takács, J. and Bódizs, R. Semmelweis University, Institute of Behavioural Sciences, Budapest, Hungary. Journal of Advanced Nursing. 2008 May;62(3):327-35.. Avoid music with lyrics that may , and instead try classical, folk, or slow-paced contemporary styles. But if using the radio or TV for music, use , since the noise may disrupt sleep as the night progresses, whether we realize it or not.
  • Get personal. Sometimes there’s nothing quite as relaxing as another human voice. Try some of the fancy new apps out there like , which lulls listeners to sleep with soothing voices, or record a close friend reciting the instructions in a that can guide us into sleep.
  • Soak Up the Silence. Some people find no noise is good noise, since it with stress or negative emotions, so give silence a shot . Dang-Vu, T.T., Bonjean, M., Schabus, M., et al. Cyclotron Research Centre, University of Liège, B-4000 Liège, Belgium. Proceedings of the National Academy of the Sciences U.S.A. 2011 Sep 13;108(37):15438-43..