Having trouble falling and staying asleep is a common problem many people have. The American Academy of Sleep Medicine with the Sleep Research Society found that over one-quarter of American adults don't receive the recommended seven hours of sleep per night. 

Sleep is vital to your health. Quality sleep ensures your body receives the rest it needs to function well. It can also boost your mood, lower your risk of incurring chronic conditions like heart disease, improve mental function and help you maintain a healthy weight. 

If you're struggling to receive quality sleep, one solution might be sound therapy. Sound therapy alters brain wave patterns, allowing your mind to relax and enter a dreamlike state. There are different color noises you can explore, such as white, brown, pink and green.  We'll cover what each one does and explain in more detail about green noise and how it can improve your sleep. 

Read more: Best White Noise Machines

What is green noise? 

Green noise is newer, but it's gaining popularity for its claims to calm the mind. Unlike white noise, which provides a higher frequency, green noise emits mid-range frequencies uniformly. In practical terms, think of green noise like the splash of an ocean wave or the trickle of water from a stream. It's also the reason people find green noise to be a more soothing sound than white noise. 

As noted above, there are different colors associated with sounds like green. White noise aids sleep by suppressing background noise with a static sound. Pink noise improves concentration and relaxation by emitting a frequency that stimulates your brain's neural rhythms. Meanwhile, brown noise emits the lowest frequency of colors while increasing your engagement and memory. If you're new to using sound machines or apps, here's how green noise can help you receive quality sleep. 

Can green noise help you sleep? 

The mid-range frequencies green noise emits resemble sounds you find in nature. Think of the steady trickling of a stream or the rustling of leaves. These sounds help relax your mind, redirecting your focus from the myriad of things you must do to give you a calm space. 

It can also help block out any distracting noise from roommates, traffic or neighbors, allowing your mind some sanctuary to focus on sleep. Its rhythmic sounds help lower your stress hormone levels. It makes it perfect for those who live in areas with ample noise or shift workers who have non-traditional sleep schedules and struggle to fall asleep, given all the surrounding distractions. 

Moreover, because the frequencies remain the same with green noise, it can help your mind remain calm while you sleep. It can keep your mind from focusing on any mild disruptions that might arise, making you wake up and stay awake. 

Since green noise is a relatively new area of study, there are not many medical studies available on whether it helps improve sleep. However, given its calming and meditative influence on those who listen to it, it isn't surprising that people say it helps them fall asleep and remain that way. 

However, it's vital to consider other elements before integrating green noise into your sleep routine. You'll want to refrain from drinking alcohol or having your last drink four hours before you go to bed. And you'll want to put the phone down and give your eyes a break 30 minutes before bedtime. Phones emit blue light, tricking your brain into thinking it's daytime and reducing melatonin production. Melatonin is a hormone the brain produces to regulate your sleep cycle when it's dark. 

Read more: Best Melatonin Supplements

Tips to incorporate green noise into your sleep routine

If you want to try out green noise, here are some tips to incorporate it into your sleep routine: 

Popular devices and apps for generating green noise 

There are several ways of listening to green noise. You can download an app on your phone by going to its marketplace. Many apps, like the Green Noise Deep Sleep Sounds, are free to download and receive exceptional user ratings. You could also use paid apps like Calm to listen to green noise while receiving other benefits such as guided meditation tracks, more than 250 Sleep Stories and all exclusive music tracks designed to enhance sleep. 

You can also do a green noise sound machine instead of downloading an app. With these devices, they come with preset sounds you can listen to. Some machines also have interchangeable recordings, where you can listen to ocean waves, the falls from a stream and more. 

Tips for creating a soothing green noise environment

You'll want to create a calming space free of many distractions. If your work schedule requires you to go in at night and sleep during the day, consider installing blackout curtains. They'll keep your room dark so your brain can produce melatonin. 

Further, keep your room cool and uncluttered. Doing these things creates a relaxing sanctuary where you can lie down, let the green noise calm your mind and promote better sleep. 

Read more: Easy Tips for Creating The Ideal Sleep Environment

Best practices for using green noise effectively for sleep 

If you're new to using sound machines or apps, here are some tips to assist you: 

• Set the volume at a comfortable level to mask disruptive sounds without being too loud. 
  
• Experiment with different types of green noise variations to find what works best for you. 
  
• Use a consistent bedtime routine that includes green noise to signal your body it's time to sleep.
  
• Refrain from drinking alcohol or caffeine right before bed and put the phone down 30 minutes before you plan to sleep. 
  
• Combine green noise with other relaxation techniques like deep breathing or meditation for enhanced effect.
  

Other potential health benefits of green noise 

If you have a sleep disorder like insomnia, green noise might be the solution. Along with helping your body produce fewer stress hormones guiding it to relax, you also receive other benefits. Since green noise distracts you from outside noises, you have more of a tendency to focus on the present. 

On top of this, studies show listening to nature sounds improves mood. By listening to the steady frequency of nature's symphony, you feel happier and less anxious. As your body lets go of the nervous feelings your mind transmits, you'll feel your body calming and relaxing. It's the reason some places incorporate green noise into meditation techniques because it helps people feel calmer and improves focus.