Sound therapy utilizes broadband noise (e.g., white, pink) to mask disruptive environmental sounds that can fragment sleep. By creating a consistent auditory environment, it can reduce sleep latency and nocturnal arousals, thereby promoting deeper, more restorative sleep stages critical for glymphatic clearance, cellular repair, and hormonal regulation.
Verdict
A low-risk, effective tool for improving sleep quality and consistency.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Very Low
EVIDENCE GRADE
B
MONTHLY COST
$0 - $150
Protocol
- Play consistently throughout the sleep period at a low to moderate volume (40-50 dB).
Flags
- Volume should be kept below 50 dB to avoid potential long-term hearing damage.
- Some individuals may find it disruptive rather than soothing, or develop a dependency.
- Pink or brown noise may be preferable for some due to less high-frequency energy.