Silence isn’t the only kind of sound that can help you rest
Some sound waves can drift us right off to sleep, which is why using them is a great sleep biohack. Try these sound-based tools used throughout history and across the globe and see for yourself how powerful they are!
Different cultures have used sound healing for thousands of years,1 and sound waves have a unique healing power that modern scientists are only beginning to truly understand. Recent studies on the benefits of sound waves and frequencies have made sound waves a popular biohacking tool for focus, performance, relaxation, and sleep.
Sound waves can influence brain waves, changing the state of mind.2 Using the correct sound frequencies can make falling and staying asleep a lot easier.3 Low-frequency sound waves affect the Alpha, Theta,4 and Gamma brain waves, all of which are associated with drowsiness and deep sleep. A variety of sound tools can be used to influence brain waves and improve sleep quality.
Binaural beats have become popular in the biohacking world because they can change mind states using specific sound frequencies.5 Binaural beats must be listened to through headphones because they involve two separate frequencies (one in each ear) that the mind perceives as one. Binaural beats are a great tool for improving sleep quality, but they aren’t the only hack on the market.
Singing bowls, commonly used for sound baths, can also help improve sleep naturally. Like binaural beats, they utilize frequencies that influence your brain waves to induce relaxation and drowsiness.
Metal or crystal singing bowls can be used in the evening before bed to help promote a relaxing night.6 Different size bowls emit different frequencies, which elicit various responses. Singing bowls are also part of certain soundtracks, alongside other instruments, which aim to create relaxing sleep music7, bringing on a deep, restful night’s sleep.
Sound is a unique biohacking tool because it directly affects brain waves, encouraging positive changes in the mind. Listening to music that uses frequencies that increase Alpha, Theta, and Gamma waves in the brain may help improve sleeping issues.
“If you get a good night’s sleep tonight, your life will be better tomorrow.”
Silent Mind is dedicated to crafting high-quality singing bowls for meditation, mindfulness, and healing. They prioritize fair production practices, rigorous quality checks, and exceptional customer service. Their commitment to peace extends to supporting artisans in Nepal and charitable efforts driven by customer contributions.
This premium 10″ Throat Chakra Crystal Singing Bowl features a unique light blue design and exceptional German craftsmanship. It’s made from pure quartz, known for its healing properties associated with the Throat Chakra. The bowl emits a deep, soothing tone that aids in therapy and meditation.
Mystical Vibez is more than just products; it’s a brand dedicated to fostering personal growth. They take pride in handcrafted items and prioritize ethical sourcing, supporting native communities, small farmers, and local businesses. Stay kind to yourself and others with Mystical Vibez.
Sunreed Instruments and The Center of Light are committed to serving the global community by offering the finest quality instruments and sharing traditional practices in sound, healing, consciousness, and earth wisdom. Their mission is focused on genuine healing and the self-realization of individuals worldwide.
Life Changing Energy is dedicated to providing high-quality chakra colored tuning forks made from weighted aluminum. These forks offer extended tone vibrations and the unique ability to produce overtones, which are hidden sounds in music. The resulting overtones have a massage-like effect, promoting structural and physiological healing as they travel through the body.
Balance your chakras and increase positive energy with this professional 7 tuning fork set made from durable steel, not aluminum. The set includes precisely tuned forks for each of the seven chakras and comes with a wooden base for display and storage, along with individual cotton storage pouches for each fork. Perfect for meditation, yoga, sound healing, and spiritual practices. Handmade in Germany.
The ‘Torus Field Alchemizing Complete Set’ includes eight unweighted forks with frequencies ranging from 108Hz to 864Hz, increasing in 108Hz intervals. These frequencies resonate with sacred numbers, facilitating easy attunement for the body. The harmonious transition between these frequencies leads to an intense increase in vibrational energy, leaving you with a heightened sense of well-being after a “Torus Complete” session.
Sunreed Instruments and The Center of Light are committed to serving the global community by offering the finest quality instruments and sharing time-honored techniques and knowledge in the realms of sound, healing, consciousness, and earth wisdom. Their primary focus is on promoting authentic healing practices that contribute to self-realization on a worldwide scale.
Since 1962, Dohm has been beloved across generations as the original white noise machine. The Uno model features iconic fan-based white noise, known as Marpac Sound, offering soothing ambiance like rushing air without disturbance. Single-speed option, adjustable tone simplify personalization. Just plug, flip, adjust for preferred sound. Experience noise-masking magic for sleep, office privacy, soothing babies, tinnitus relief, serene sleep, and relaxation.
Enhance your sleep naturally with a Hatch, your all-in-one sleep companion. It features a gentle sunrise alarm and tranquil sleep sounds in a single elegant device, helping you establish a soothing bedtime and wake-up routine that mimics nature’s rhythms. ‘the Hatch’ offers a harmonious blend of modern technology and the soothing essence of nature to transform your sleep experience.
Experience Sensate, a revolutionary stress and anxiety solution. Created by integrated medicine experts, it offers relaxation, better sleep, and concentration. No training required. Stimulates the vagus nerve via bone conduction tech. Resonating musical vibrations induce relaxation. Binaural soundscapes enhance calmness. Order now for instant relaxation and access to immersive soundscape library. Sensate and you create a tailored calming experience.
Lofi Girl, the endearing mascot, presides over a globally cherished 24/7 lo-fi hip-hop livestream on YouTube, uniting people from diverse backgrounds to relish its soothing and tranquil atmosphere collectively.
Explore the soothing tunes of Binaural Beats on Apple Music, where you can discover their top tracks such as “Good Night, Sleep, and Heal” and many more to help you unwind and relax.
Introducing Binaural Shapers Radio, a preferred choice among fans who also enjoy Meditation for Healing, Massage Therapeutic Music, and the calming sounds of a Waterfall. Discover a sonic journey with Binaural Shapers Radio that transcends everyday stress and elevates the listening experience.
Binaural beats offer a range of benefits, aiding in sleep, enhancing focus, and promoting meditation. They work by creating an auditory illusion through two slightly different frequencies delivered to each ear, and headphones are essential to experience their effects.
The creator of Pzizz, inspired by psychoacoustics, delves into the relationship between sound perception and physiological responses. Their innovative “Dreamscapes” offer audio sequences tailored to various sleep phases, complemented by voice narrations incorporating clinical sleep techniques such as mindfulness meditation and hypnosis.
Mindwell offers personalized meditation programs with custom (Isochronic) tones and Solfeggio frequencies for enhanced focus, relaxation, and sleep. With over 350 guided meditations, sleep stories, and affirmations, it’s a comprehensive mindfulness app. Plus, you can create playlists, track your progress, and sync with Apple Health.
BetterSleep, formerly Relax Melodies, offers a suite of features to improve your sleep quality. This app provides relaxing sounds, narrated sleep stories, and meditations tailored to your needs. It includes a sleep tracker to help you understand your sleep patterns, a sleep recorder that captures nighttime sounds, and insights into your personal chronotype.
Soaak is a global mindfulness app using a holistic approach to reduce stress and enhance well-being. It’s provided over 15 million minutes of digital health in 130+ countries, with 97% of users reporting positive outcomes. Soaak incorporates clinically proven sound frequencies, daily mindful intentions, and 21-day programs guided by thought leaders to boost mood and resilience.
Sara Auster, a globally acclaimed sound therapist, meditation teacher, and author, has pioneered sound baths in diverse settings worldwide. Over the past decade, she has become a prominent figure in the health and wellness community. Sara’s unique teaching approach and immersive sound experiences have made her a leader in the field. Her work delves into the profound impact of sound and deep listening, fostering connection and healing, while transforming physical and psychological spaces.
1. Goldsby TL, Goldsby ME, Eastern Integrative Medicine and Ancient Sound Healing Treatments for Stress: Recent Research Advances, Integr Med (Encinitas) 2020 Dec;19(6):24-30, PMID: 33488307; PMCID: PMC7819493. https://pubmed.ncbi.nlm.nih.gov/33488307.
2. Trost W, Frühholz S, Schön D, Labbé C, Pichon S, Grandjean D, Vuilleumier P, Getting the beat: entrainment of brain activity by musical rhythm and pleasantness, Neuroimage, 2014 Dec;103:55-64. doi: 10.1016/j.neuroimage.2014.09.009, Epub 2014 Sep 16, PMID: 25224999: https://doi.org/10.1016/j.neuroimage.2014.09.009.
3. Lee M, Song CB, Shin GH, Lee SW, Possible Effect of Binaural Beat Combined With Autonomous Sensory Meridian Response for Inducing Sleep, Front Hum Neurosci. 2019 Dec 2;13:425, doi: 10.3389/fnhum.2019.00425, PMID: 31849629; PMCID: PMC6900908: https://doi.org/10.3389/fnhum.2019.00425.
4. Hutchison IC, Rathore S, The role of REM sleep theta activity in emotional memory, Front Psychol. 2015 Oct 1;6:1439, doi: 10.3389/fpsyg.2015.01439, PMID: 26483709; PMCID: PMC4589642: https://doi.org/10.3389/fpsyg.2015.01439.
5. Beauchene C, Abaid N, Moran R, Diana RA, Leonessa A, The effect of binaural beats on verbal working memory and cortical connectivity, J Neural Eng. 2017 Apr;14(2):026014, doi: 10.1088/1741-2552/aa5d67, Epub 2017 Feb 1, PMID: 28145275: https://doi.org/10.1088/1741-2552/aa5d67.
6. Bergmann M, Riedinger S, Stefani A, Mitterling T, Holzknecht E, Grassmayr P, Högl B, Effects of singing bowl exposure on Karolinska sleepiness scale and pupillographic sleepiness test: A randomised crossover study, PLoS One, 2020 June 1;15(6):e0233982, doi: 10.1371/journal.pone.0233982, PMID: 32479559; PMCID: PMC7263600: https://doi.org/10.1371/journal.pone.0233982.
7. Bang YR, Choi HY, Yoon IY, Minimal Effects of Binaural Auditory Beats for Subclinical Insomnia: A Randomized Double-Blind Controlled Study, J Clin Psychopharmacol. 2019 Sep/Oct;39(5):499-503, doi: 10.1097/JCP.0000000000001097, PMID: 31433343: https://doi.org/10.1097/jcp.0000000000001097.
White noise is commonly used to drown out other sounds — but that’s only the tip of the iceberg. Pink and brown color noise can also be used to biohack your environment and bring about relaxation and better sleep quality.
Color noise is a great sound tool that can make it easier to fall and stay asleep.1 Many people have heard of white noise, which is often used at night to reduce environmental noise with the potential of disrupting sleep.2 So, let’s start there.
White noise is a mixture of all audible frequencies in equal parts. It sounds similar to static noise on the radio. This biohacking tool may help improve sleep3 by drowning out environmental sound disturbances like traffic.4 White noise could be especially helpful for people living in a city with lots of noise pollution.5
Pink noise — often called ambient noise — is also a great biohacking tool.6 It has a lower frequency than white noise, and many people find it to be more relaxing. Pink noise helps improve sleep quality by slowing brain waves.7 Examples of pink noise include rainfall or ocean waves hitting the shore.
Lastly, we have brown noise (also called red noise). It’s similar to pink noise but with a deeper, bass-like tone. Compared to white and pink noise, there is little research on the benefits of brown noise for sleep. That said, initial research suggests it may be a relaxing sound tool that can help improve sleep.
To access color noise at night, you can use apps or sound machines.8 Apps make it easy to bring color noise with you anywhere, and many free options exist. However, looking at a phone screen before bed can disrupt sleep, therefore; sound machines can be beneficial. They can be purchased for under a hundred dollars and are a great addition to any biohacker’s bedroom.
“Sleep is the single most effective thing we can do to reset our brain and body health each day.”
The Dohm, beloved since 1962, is the original white noise machine featuring Marpac’s signature fan-based natural white noise for better sleep, office privacy, soothing for kids, and calming for sound-sensitive dogs. With two-speed options for adjustable tone and volume, it creates a personalized sound environment, effectively masking background sounds.
Introducing the Sleep Sound Therapy System® with Pink Noise and Bluetooth® BST-80-20. This compact and portable Bluetooth sound machine by Sound Oasis delivers exceptional sound quality, making it an excellent choice for both travel and home use. Whether you’re at home or on the go, this travel-sized speaker and sound machine can provide you with the perfect white noise experience.
Enjoy a peaceful slumber with the comforting hum of a box fan. SNOOZ White Noise Machine enhances your sleep quality by reducing disturbances and providing soothing background noise for a restful night. Try it risk-free for 100 nights, and if you’re not satisfied, we’ll cover the return shipping. Get your best sleep with SNOOZ.
Sleptive Noise Machine offers 8 brown noises, 12 white noises, and 14 nature sounds, allowing you to create a personalized sleep therapy experience. Ideal for adults with insomnia, ADHD, and other sleep issues, it effectively drowns out external noises for a better night’s rest.
Noisli is your virtual focus haven, allowing you to craft your ideal auditory backdrop by seamlessly mixing 28 high-quality sounds. Whether enjoyed solo or combined, you can adjust each sound’s volume, tailoring the experience to your preferences. Beyond customization, curated playlists offer inspiration, while a session-protecting timer and a distraction-free text editor enhance your workflow.
Noise Machine is a well-designed app for creating soothing background noise, offering four distinct types of sound. Brown Noise provides a deep, rich quality ideal for promoting sleep. Green Noise offers a natural ambiance reminiscent of a forest or river valley. Pink Noise has a balanced texture akin to a calming rainstorm, and White Noise is pure and flat, providing a waterfall-like sound. It’s the perfect companion for relaxation.
White Noise Plus is an app that offers white, brown, and pink noise with several useful features, including a sleep timer, wavy volume, fading volume, dark/light theme options, support for Siri Shortcuts, and a widget. The app is free and open source, providing users with customizable ambient sounds for various purposes. White Noise Plus offers a range of options to create your desired ambient environment.
myNoise® offers a free app with 20 sounds including White Noise, Rain Noise, Ocean Noise, and more. The concept is to mask unwanted noises with preferred sounds for work, study, relaxation, or sleep. myNoise uses 10 sliders for efficient noise blocking. The app’s calibrated noise generators cover the full audible frequency range, and they can be tailored to your personal hearing levels, even compensating for age-related hearing loss. This app ensures optimal sound quality, especially with headphones.
Pink Noise is a convenient app that plays pink noise to soothe your baby with just a tap. Pink noise is scientifically proven to be more effective for sleep than white noise, providing a calming low-frequency rumble ideal for your baby’s peaceful slumber or your relaxation. The app features a timer to automatically turn off the pink noise after a set duration or allows for continuous play. The dark background minimizes disruptions and is easy on the eyes.
White Noise and Deep Sleep Sounds is your solution for better sleep. It helps both adults and babies sleep by blocking unwanted noises, creating a sleep association, and providing a calming environment. Additionally, it aids in focus and concentration during study or work, making it more effective than traditional sound machines. The app offers customizable sound mixes and effects for a peaceful atmosphere wherever you are. Say goodbye to sleepless nights and download the app for a soothing night’s sleep.
Enjoy uninterrupted sleep with 10 hours of soothing pink noise. This playlist is thoughtfully designed to provide you with a peaceful and consistent sound environment, ensuring a full night’s rest. Simply save the playlist, disable shuffle, press play on Song 1, and savor the tranquility as you drift into a deep, restful sleep. Say goodbye to sleepless nights and welcome a well-deserved slumber.
Enhance focus, relaxation, and sleep with SimplyNoise’s versatile color noises, ideal for all ages and professions. Try our Soundscapes like SimplyClassic, SimplyRain, SimplyBeach, and SimplyFire. Get SimplyClassic for free, and the SimplyRain Soundscape is now only $0.99 for a limited time. Enjoy the perfect soundscape for any mood.
1. Schade MM, Mathew GM, Roberts DM, Gartenberg D, Buxton OM, Enhancing Slow Oscillations and Increasing N3 Sleep Proportion with Supervised, Non-Phase-Locked Pink Noise and Other Non-Standard Auditory Stimulation During NREM Sleep, Nat Sci Sleep. 2020 Jul 9;12:411-429, doi: 10.2147/NSS.S243204, PMID: 32765139; PMCID: PMC7364346: https://doi.org/10.2147/nss.s243204.
2. Almberg AK, Mitchell N, Tonna JE, Observations of Acoustic Interruptions Versus Ambient Sound Levels With Perceived Sleep Quality During Critical Illness, Crit Care Explor. 2021 Feb 11;3(2):e0342, doi: 10.1097/CCE.0000000000000342, PMID: 33604580; PMCID: PMC7886420: https://doi.org/10.1097/cce.0000000000000342.
3. Warjri E, Dsilva F, Sanal TS, Kumar A, Impact of a white noise app on sleep quality among critically ill patients, Nurs Crit Care, 2022 Nov;27(6):815-823, doi: 10.1111/nicc.12742, Epub 2021 Dec 20, PMID: 34931413: https://doi.org/10.1111/nicc.12742.
4. Pickens TA, Khan SP, Berlau DJ, White noise as a possible therapeutic option for children with ADHD, Complement Ther Med., 2019 Feb;42:151-155, doi: 10.1016/j.ctim.2018.11.012, Epub 2018 Nov 13.,PMID: 30670235: https://doi.org/10.1016/j.ctim.2018.11.012.
5. Ebben MR, Yan P, Krieger AC, The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City, Sleep Med., 2021 Jul;83:256-259, doi: 10.1016/j.sleep.2021.03.031, Epub 2021 Apr 6, PMID: 34049045: https://doi.org/10.1016/j.sleep.2021.03.031.
6. Kawada T, Suzuki S, Sleep induction effects of steady 60 dB (A) pink noise, Ind Health, 1993;31(1):35-8, doi: 10.2486/indhealth.31.35, PMID: 8340228: https://doi.org/10.2486/indhealth.31.35.
7. Zhou J, Liu D, Li X, Ma J, Zhang J, Fang J, Pink noise: effect on complexity synchronization of brain activity and sleep consolidation, J Theor Biol., 2012 Aug 7;306:68-72, doi: 10.1016/j.jtbi.2012.04.006, Epub 2012 Apr 25, PMID: 22726808: https://doi.org/10.1016/j.jtbi.2012.04.006.
8. Messineo L, Taranto-Montemurro L, Sands SA, Oliveira Marques MD, Azabarzin A, Wellman DA, Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia, Front Neurol., 2017 Dec 21;8:718, doi: 10.3389/fneur.2017.00718, PMID: 29312136; PMCID: PMC5742584: https://doi.org/10.3389/fneur.2017.00718.
The best biohacker bedrooms are equipped with soundproofing technology. Upgrading your doors, windows, and curtains may be worth the extra cost. At the very least, a pair of earplugs should always be nearby.
When it comes to biohacking, sometimes less is more. As we’ve discussed in another section, decreasing light exposure at night will help improve sleep, and the same goes for sound.1 Some sounds can benefit sleep, but excess environmental noise can negatively affect sleep quality and overall health.2
Noise is everywhere, especially in urban settings. Soundproofing the bedroom can therefore profoundly affect one’s ability to get quality sleep 3
Air and railroad noise have the most substantial adverse effects on sleep.4 These sounds cause the body to produce hormones associated with the “fight or flight” response, such as adrenaline, which is known to prevent sleep.5
Minimizing environmental noise at night can help you improve your sleep quality naturally. The easiest way to do this is to use earplugs.6 They are inexpensive and can be used anywhere for a better night’s rest.7 They are especially useful when traveling. However, make sure you buy a quality brand, as cheaper quality earplugs can cause earaches when worn overnight.
If you’re looking for the ultimate hack, there are several ways to soundproof your bedroom or, even better, your entire house! Solid wood doors with sealed gaps will help decrease outside noise pollution from entering the home. Installing acoustic panels on the ceiling and walls will also help absorb sound, decrease echo, and thus, improve sleep. Some acoustic panels can even give your home some extra style, adding a beautiful wooden or tile accent.
A lot of sound carries through windows, so upgrading them will help prevent environmental noise pollution as well. Thick windows designed to reduce noise will make the bedroom and home a quieter, more serene environment. Soundproofing curtains are also available to decrease noise.
Reducing outside noise in the home is important for health and sleep quality.8 Whether you choose to soundproof your entire home, or simply use earplugs, do your best to promote peace and quiet while you’re falling asleep.
“If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process has ever made.”
Pottery Barn curtains are designed to offer you tranquility, featuring dense yet lightweight-looking fibers that help you relax, focus, and conserve energy. They block out excess light, filter noise, and are made at a Fair Trade Certified™ facility, ensuring ethical production. Get the peaceful environment you desire.
The Moondream Soundproof Curtain uses patented technology with three layers of materials for exceptional sound insulation, validated by independent lab tests. It offers substantial sound reduction, thermal insulation with up to 37% lower heating costs in winter, and a cooler atmosphere in summer.
Olanglab Acoustical Felt: Crafted from recycled plastic bottles, it delivers environmental advantages while enhancing aesthetics. Its porous structure absorbs sound waves, reducing noise by converting sound energy into heat, improving acoustics by eliminating reverberation.
Experience the versatility of three earplugs in one, all easily controlled with a single switch. With the ability to seamlessly transition between Engage, Experience, and Quiet modes based on your surroundings, the Loop Switch offers an unprecedented level of noise control. Whether you’re relaxing at home or enjoying a night out, adjusting your sound experience has never been more straightforward.
SleepPhones® Classic headphones, designed by a family doctor, provide a comfortable way to fall asleep to music with slim speakers in a soft headband, making them perfect for side sleepers. They’re great for light sleepers, people with tinnitus, or those with snoring partners, and they’re excellent for travel and more. Using SleepPhones® can lead to improved sleep and stress relief.
Experience the comfort and lightweight design of Hear Protek earplugs. Crafted from extra-soft silicone, these earplugs offer all-day comfort without causing pain or discomfort. Their non-irritating nature ensures your ears remain itch-free, allowing you to wear them with ease. Whether you need them for work, sleep, or leisure, Hear Protek earplugs offer reliable noise protection without compromising your comfort.
The QuietOn 3.1 Sleep Earbuds are designed to reduce sleep-disturbing noises like snoring or city sounds. They feature premium Active Noise Cancelling (ANC) technology along with passive noise reduction. These earbuds are specifically designed for sleeping, without masking sounds, Bluetooth connectivity, or electromagnetic field (EMF) radiation.
Mighty Plugs are the ultimate earplugs, suitable for individuals of all ages and ear sizes, designed to offer unparalleled sound blocking and comfort. Whether you need them for sleep, work, swimming, or shooting, they provide a versatile and effective solution to protect your hearing.
Introducing Sleep A10, innovative sleep earbuds with soundcore’s 4-Point Noise Masking System to block disruptive noises and promote better sleep. Smart Volume Control adjusts sleep sounds to mask external noise. Ear wings and Twin Seal tips provide secure, comfortable noise-blocking.
Book sleep sessions, charging stations, and luggage storage easily in New York, NY with The Rest Room By Nap York app. Browse sleep session menus, book 1-hour pod sessions, view business hours, and make secure payments. Your next sleep session is just a tap away! Download the free app now.
The V-Max seems to be a sports or recreational product designed to provide a floating experience. It’s described as having the same “floating goodness” as other similar products but in a larger package, making it suitable for accommodating couples or larger individuals who might appreciate more space while floating.
Restworks partners with organizations to provide tailored workplace wellness and fatigue management solutions. They offer personalized plans that incorporate sleep technology and education to optimize employee efficiency and well-being.
1. Münzel T, Sørensen M, Daiber A, Transportation noise pollution and cardiovascular disease, Nat Rev Cardiol., 2021 Sep;18(9):619-636, doi: 10.1038/s41569-021-00532-5, Epub 2021 Mar 31, PMID: 33790462: https://doi.org/10.1038/s41569-021-00532-5.
2. Stansfeld S, Haines M, Brown B, Noise and health in the urban environment, Rev Environ Health, 2000 Jan-Jun;15(1-2):43-82, doi: 10.1515/reveh.2000.15.1-2.43, PMID: 10939085: https://doi.org/10.1515/reveh.2000.15.1-2.43.
3. Smith MG, Cordoza M, Basner M, Environmental Noise and Effects on Sleep: An Update to the WHO Systematic Review and Meta-Analysis, Environ Health Perspect., 2022 Jul;130(7):76001, doi: 10.1289/EHP10197, Epub 2022 Jul 11, PMID: 35857401; PMCID: PMC9272916: https://doi.org/10.1289/ehp10197.
4. Basner M, Müller U, Elmenhorst EM, Single and combined effects of air, road, and rail traffic noise on sleep and recuperation, Sleep, 2011 Jan 1;34(1):11-23, doi: 10.1093/sleep/34.1.11, PMID: 21203365; PMCID: PMC3001788: https://doi.org/10.1093/sleep/34.1.11.
5. Stansfeld SA, Matheson MP, Noise pollution: non-auditory effects on health, Br Med Bull., 2003;68:243-57, doi: 10.1093/bmb/ldg033, PMID: 14757721: https://doi.org/10.1093/bmb/ldg033.
6. Bani Younis MK, Hayajneh FA, Alduraidi H, Effectiveness of using eye mask and earplugs on sleep length and quality among intensive care patients: A quasi-experimental study, Int J Nurs Pract., 2019 Jun;25(3):e12740, doi: 10.1111/ijn.12740, Epub 2019 May 14, PMID: 31090172: https://doi.org/10.1111/ijn.12740.
7. Arttawejkul P, Reutrakul S, Muntham D, Chirakalwasan N, Effect of Nighttime Earplugs and Eye Masks on Sleep Quality in Intensive Care Unit Patients, Indian J Crit Care Med., 2020 Jan;24(1):6-10, doi: 10.5005/jp-journals-10071-23321, PMID: 32148342; PMCID: PMC7050172: https://doi.org/10.5005/jp-journals-10071-23321.
8. Münzel T, Schmidt FP, Steven S, Herzog J, Daiber A, Sørensen M, Environmental Noise and the Cardiovascular System, J Am Coll Cardiol., 2018 Feb 13;71(6):688-697, doi: 10.1016/j.jacc.2017.12.015, PMID: 29420965: https://doi.org/10.1016/j.jacc.2017.12.015.
9. Römer, H, Neurophysiology goes wild: from exploring sensory coding in soundproof rooms to natural environments, J Comp Physiol A 207, 303–319 (2021): https://doi.org/10.1007/s00359-021-01482-6.
ASMR, which stands for Autonomous Sensory Meridian Response, is used to describe gentle sounds like walking on crunchy dried leaves or the crackling of a fireplace. Biohack your nervous system and shift your body into a resting state with proven-effective recordings.
Autonomous Sensory Meridian Response, or ASMR, is an interesting biohacking tool that may be able to help you relax and sleep better.1 The phenomenon produces a tingling sensation in the head or spine, usually accompanied by feelings of relaxation.1 This response is usually caused by repetitive, low-frequency sounds such as tapping or whispering. Visual and physical stimulation2 can also cause the effect, but auditory ASMR is the most popular for sleep.
ASMR was first popularized on the internet over a decade ago. It has since been the subject of several studies3 and has become a well-known tool in the biohacking space.4 Scientists still can’t explain exactly why it works, but they know it induces relaxation, making it a great tool to use while winding down before bed.5
Thousands of ASMR videos and audio clips are easily accessible online. ASMR apps and recordings can be purchased, but many resources are free. YouTube and Spotify both have tons of free recordings. Some ASMR creators on these platforms offer additional recordings for sale through their website or other apps.
One thing is for sure: The internet offers variety when it comes to ASMR recordings. You can find videos of people eating food, getting a haircut, and in other bizarre scenarios that are oddly relaxing. However, as far as sleep is concerned, recordings of nature sounds or light tapping may be more suitable options.
ASMR may not work for everyone.6 You can test your personal response by hopping on Spotify or YouTube and listening to an ASMR recording for just a few minutes. If ASMR affects you, it can help with relaxation and sleep quality when used at night.7
“A good laugh and a long sleep are the two best cures for anything.”
Explore enhanced sleep and relaxation with the “Sleep Better – White Noise” and “ASMR – Brain Tingles” apps. These apps provide ASMR videos and sounds, known for inducing calming tingles. Join a global community of enthusiasts and enjoy free ASMR content, even in the background.
Relax Melodies has become BetterSleep, maintaining your favorite sounds and adding a sleep tracker and recorder in a new layout. It’s a comprehensive sleep improvement app with premium audio content and expert support, delivering better sleep to 91% of users in just one week.
ASMR Magic: The ultimate stress-relief app for better sleep, relaxation, and anxiety reduction. Explore ASMR’s global trend, find your perfect trigger, mix sounds, and set sleep timers. This app provides curated ASMR triggers, offering a solution for insomnia and stress.
Looking for oddly satisfying videos to relieve anxiety or soothing sounds to help you sleep? The ASMR Videos app has you covered. It offers relaxing ASMR videos and sounds to promote relaxation and reduce stress. Enjoy whisper videos and ASMR sounds for a peaceful and mindful day.
For some individuals, ASMR, or Autonomous Sensory Meridian Response, can be triggered by watching or listening to the sounds of soap being cut. This sensory experience can help them relax, ease into sleep, unwind after a long day, or find relief from anxiety and stress. It’s a unique and personal way for people to find relaxation and comfort.
Experience the mesmerizing and satisfying world of sensory play with Kinetic Sand. It’s hands-on entertainment for anyone with a curious mind, allowing them to mold their imagination and unleash their creativity. Watch as they explore, shape, slice, scoop, squish, smush, and let their creativity flow over and over again.
Tranquil Tones welcomes you to their ASMR channel, where they are thrilled to announce a delightful collaboration with their good friend @littlemecarmie. In this video, Tranquil Tones will provide a well-deserved ASMR treatment, focusing on the hair, face, ears, and neck of their friend. Be sure to visit @littlemecarmie’s channel to watch her pampering Tranquil Tones in “The MOST Gentle ASMR Session..EVER!” Enjoy the session and have a good night.
ASMR & Chill is a weekly podcast dedicated to providing top-quality ASMR tracks for chilling, resting, relaxing, meditating, studying, or sleeping. This podcast offers a wide range of ASMR content, from tranquil nature sounds to whispered poetry readings, and more. Tune in every week to enjoy the distinctive ASMR sounds brought to you by ASMR & Chill and their talented friends.
Maria Gentlewhispering, a renowned ASMR artist, specializes in creating videos that deliver a powerful ASMR experience to promote relaxation, reduce stress, and establish a strong connection with her audience. She combines various relaxation triggers, including soft whispering, scalp massages, and soothing tapping, to help viewers unwind and find solace in her virtual realm of calmness and serenity.
Yukikawae, an artist and designer, found solace in caring for a small fiddle-leaf plant a few years ago. This led to the creation of a wabi-sabi-inspired Zen garden small enough to fit on a dining table. Sharing videos of crafting the garden on Instagram, the content became wildly popular during the pandemic, providing solace during chaotic times.
1. Beverley Katherine Fredborg, Kevin Champagne-Jorgensen, Amy S. Desroches, Stephen D. Smith, An electroencephalographic examination of the autonomous sensory meridian response (ASMR), Consciousness and Cognition, Volume 87, 2021, 103053, ISSN 1053-8100: https://doi.org/10.1016/j.concog.2020.103053.
2. Helge Gillmeister, Angelica Succi, Vincenzo Romei, Giulia L. Poerio, Touching you, touching me: Higher incidence of mirror-touch synaesthesia and positive (but not negative) reactions to social touch in Autonomous Sensory Meridian Response, Consciousness and Cognition, Volume 103, 2022, 103380, ISSN 1053-8100: https://doi.org/10.1016/j.concog.2022.103380.
3. Mahady A, Takac M, De Foe A, What is autonomous sensory meridian response (ASMR)? A narrative review and comparative analysis of related phenomena, Conscious Cogn., 2023 Mar;109:103477, doi: 10.1016/j.concog.2023.103477, Epub 2023 Feb 15, PMID: 36806854: https://doi.org/10.1016/j.concog.2023.103477.
4. Smith SD, Fredborg BK, Kornelsen J, Atypical Functional Connectivity Associated with Autonomous Sensory Meridian Response: An Examination of Five Resting-State Networks, Brain Connect, 2019 Jul;9(6):508-518, doi: 10.1089/brain.2018.0618, Epub 2019 May 7, PMID: 30931592; PMCID: PMC6648236: https://doi.org/10.1089/brain.2018.0618.
5. Lee M, Song CB, Shin GH, Lee SW, Possible Effect of Binaural Beat Combined With Autonomous Sensory Meridian Response for Inducing Sleep, Front Hum Neurosci., 2019 Dec 2;13:425, doi: 10.3389/fnhum.2019.00425, PMID: 31849629; PMCID: PMC6900908: https://doi.org/10.3389/fnhum.2019.00425.
6. Fredborg B, Clark J, Smith SD, An Examination of Personality Traits Associated with Autonomous Sensory Meridian Response (ASMR), Front Psychol., 2017 Feb 23;8:247, doi: 10.3389/fpsyg.2017.00247, PMID: 28280478; PMCID: PMC5322228: https://doi.org/10.3389/fpsyg.2017.00247.
7. Fredborg BK, Clark JM, Smith SD, Mindfulness and autonomous sensory meridian response (ASMR), PeerJ, 2018 Aug 7;6:e5414, doi: 10.7717/peerj.5414, PMID: 30123716; PMCID: PMC6086079: https://doi.org/10.7717/peerj.5414.
8. Barratt EL, Davis NJ, Autonomous Sensory Meridian Response (ASMR): a flow-like mental state, PeerJ, 2015 Mar 26;3:e851, doi: 10.7717/peerj.851, PMID: 25834771; PMCID: PMC4380153: https://doi.org/10.7717/peerj.851.
9. Heeju Chae, Minjung Baek, Hyeonju Jang, Sijun Sung, Storyscaping in fashion brand using commitment and nostalgia based on ASMR marketing, Journal of Business Research, Volume 130, 2021: https://doi.org/10.1016/j.jbusres.2020.01.004.
Learn evidence-based techniques and tips to improve your overall quality of sleep.
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Dive into the latest advancements and emerging trends in sleep optimization.
Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.
Dave Asprey, the father of biohacking, is a renowned entrepreneur and author who has revolutionized the field of health and wellness. He is most famous for establishing Bulletproof, a health and wellness company that provides a range of products and services aimed at optimizing individuals’ performance and well-being. He also hosts a podcast called The Human Upgrade.
Asprey’s biohacking journey began when he set out to improve his cognitive function and overall health, leading him to explore various techniques and technologies, such as nootropics, intermittent fasting, and neurofeedback. He shared his experiences and discoveries on his widely read blog, which ultimately evolved into the Bulletproof brand.
As a result of his innovative approach, Asprey has appeared on major media outlets like CNN, The Dr. Oz Show, and The Joe Rogan Experience. He has also been featured in prestigious publications, including The New York Times and Forbes, owing to his thought leadership in the biohacking space.
Dr. Rangan Chatterjee is a renowned British doctor, author, and television presenter. He advocates for lifestyle-based treatment focusing on four pillars: food, movement, sleep, and relaxation. He believes that we can change our habits to biohack our bodies, reducing the risk for chronic illness and allowing us to live a better, longer life.
Dr. Chatterjee got his medical degree at the University of Edinburgh and specialized in Immunology. He is also the author of multiple books focused on a holistic approach to health, which are compilations of the knowledge he has acquired from relevant experts.
He has appeared on UK based programs, including Doctor in the House, BBC Breakfast, and The One Show. The engaging style with which he explains complex medical concepts landed him on the Pulse Power 50 list for influential GPs. Moreover, he contributes to BBC Radio, shares on YouTube and Instagram, and hosts his own podcast called “Feel Better, Live More.”
Harnessing the power of sound or silence for a restful sleep and renewed energy for tomorrow.
Sound waves and frequencies can be used to biohack sleep by promoting relaxation and enhancing sleep quality. Low-frequency sounds, such as white noise or delta waves, can help mask disruptive noises and induce a sense of calmness conducive to sleep. Binaural beats, which involve playing different frequencies in each ear, are also known to promote relaxation and deep sleep.
ASMR (Autonomous Sensory Meridian Response) involves listening to specific sounds or watching videos that trigger pleasurable sensations and relaxation. ASMR can be an effective tool for biohacking sleep, as it helps induce a state of calmness and relaxation, making it easier to fall asleep and improve sleep quality.
Yes, soundproofing a bedroom can be a valuable biohacking technique for improving sleep quality. Soundproofing helps minimize external noises, such as traffic or noisy neighbors, that can disrupt sleep. Installing sound-absorbing materials, sealing gaps, or using soundproof curtains can create a quieter sleep environment and promote better rest.
Nature sounds, such as ocean waves, rainforest sounds, or bird chirping, can evoke a sense of tranquility and relaxation, facilitating sleep. Ambient music, characterized by soothing melodies and gentle rhythms, can also create a calming atmosphere for sleep. Including nature sounds or ambient music in a bedtime routine can enhance biohacking sleep with sound.
Biohacking sleep with sound involves optimizing the sound environment in the bedroom. This can be achieved by using white noise machines, sleep-specific sound apps, or specialized sleep headphones. Experimenting with different sound options and finding what works best for individual preferences can help promote better sleep.
Yes, incorporating guided sleep meditations or hypnosis recordings can be part of biohacking sleep with sound. These recordings utilize calming voices and relaxation techniques to induce sleep and improve sleep quality. Listening to guided sleep meditations or hypnosis recordings before bed can help relax the mind and prepare for a restful sleep.
Biohackers see the benefits of color noise for biohacking sleep. Color noise refers to different types of noise, such as white, pink, or brown noise, which vary in sound frequencies and tonal qualities. Utilizing color noise, particularly pink noise, has shown to improve deep sleep, memory consolidation, and overall sleep quality.
Relaxation soundscapes, such as gentle waterfalls or forest sounds, create a peaceful auditory environment for sleep. These natural sounds can help drown out intrusive noises and promote a serene atmosphere, facilitating relaxation and better sleep. Including relaxation soundscapes in a bedtime routine can support biohacking efforts for improved sleep.
Yes, using white noise or fan sounds is a popular biohacking technique for improving sleep. White noise, a blend of different frequencies played simultaneously, helps mask external noises and promote relaxation. Fan sounds produce a similar effect and are known for their soothing qualities. Both options can contribute to better sleep quality.
Selecting the right sound for sleep involves individual preference and experimentation. Some people find white noise or rain sounds beneficial, while others may prefer instrumental music or guided sleep meditations. It’s important to choose sounds that promote relaxation and create a peaceful sleep environment. Trying different options and observing their effects on sleep quality can help determine the most effective sound for biohacking sleep.
Explore biohacking sleep with sound, harnessing the benefits of soothing audio for a blissful sleep experience.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
SleepSpace is an app designed to enhance sleep quality by utilizing the science of sound. It goes beyond traditional sleep tracking, offering wind-down routines, sound blocking technology, and a smart alarm clock that wakes you during lighter sleep stages.
By placing your phone on a nightstand, mattress, or SleepSpace Smart Bed, you can accurately measure and improve your sleep recovery score. The app integrates with popular wearables like Whoop, Apple Watch, and Oura for enhanced accuracy.
With personalized tips from Dr. Snooze, an AI-powered chatbot, and trained sleep coaches, SleepSpace provides biohacking techniques to optimize your sleep and improve overall well-being.
The Honest Guys YouTube channel offers a wide array of guided meditations, mindfulness exercises, and fantasy sleep stories with the aim of facilitating deep relaxation for their audience.
Their content caters to those who may be hesitant about meditation but still desire the numerous health benefits it offers. With a focus on inclusivity and neutrality, the channel strives to create meditations suitable for individuals of all ages, genders, cultures, and beliefs.
The team behind The Honest Guys, comprising Siân, Rick, and Kevin, infuse their productions with genuine care and love, drawing from their own experiences and a deep desire to assist others on their journey toward mental and physical well-being.
