Sonic Reset: Sleep Rhythms – A Sound Journey for Sleep

Please find the transcript for this Sonic Reset below:

This is a Sonic Reset brought to you by Sonic Connections.

Today’s activity is focused on sound and sleep.

It’s really common to struggle with sleep and rest.

We scroll a lot until our eyes hurt.

We think about things that are upcoming.

So for this activity, you don’t actually have to be lying in bed, you don’t have to be half asleep, or even tired.

Just find a position that feels restful enough for you, whether that’s sitting in a chair, lying down.

You’re about to hear three different types of noise.

White, pink, and brown.

Each one has a different frequency profile, and each one can affect your brain in different and profound ways.

The first up is white noise, which is the most popular one.

It contains all different frequencies at equal intensity.

It comes across almost like static.

As it plays, notice how it fills the space around you.

Does it feel like it’s masking other sounds?

How does your attention settle on it?

Some people find white noise to be too bright, too sharp.

But others find it can really help their brains stop hunting for sounds to worry about.

So notice what your experience is in this moment.

Now let’s move on to pink noise.

Pink noise actually emphasizes lower frequencies.

It’s somewhat softer than white noise, more like rainfall or wind.

Try to notice the difference if it feels gentler.

Pink noise is often described as more natural because it mimics sounds that were evolved to notice things like water, rustling leaves.

So pay attention to how your body responds.

Maybe your shoulders are relaxing.

Your jaws are unclenching.

And finally, let’s move on to my personal favorite, which is brown noise.

Brown noise goes even deeper, more bass, more rumble.

Think of it like distant thunder or ocean waves crashing on the shore.

It’s often reminiscent of an air conditioner going on in the background.

And brown noise can feel super grounding.

It has this way of making everything else feel somehow less urgent.

And it works at these frequencies that match something deep, deep, deep in our nervous system.

Notice how the brown noise settles with you differently than the pink noise and the white noise.

For some people, like myself, brown noise puts them right to sleep.

As we cycle through these a little bit more quickly, pay attention to which one your body prefers in this moment.

There’s no right answer and it can shift and change.

Maybe it’s the consistent coverage of white noise, or the natural feel of pink, or the deep comfort of brown.

You can play around with different noise spectrums to create a sleep environment that feels authentic and suited to you.

Thanks for trying this sonic reset with us, and sweet dreams!