Does Listening to Natural Sounds Help Improve Your Sleep?

Healthful Vitality | 06/10/2021 | By Dr. Gunjan Chauhan | Does Listening to Natural Sounds Help Improve Your Sleep?

Exposure to nature is immensely beneficial for human health and contributes to overall well-being. We analyze interconnected factors of listening to natural sounds help improve your sleep, overall health and well-being. Whether it is going for a walk in a park or listening to the sound of birds, each and every aspect of nature has its beauty. Admittedly, evidence suggests that nature boosts our mood and self-esteem. Interestingly, there are several advantages once we get closer to nature. Notably, it reduces physiological and psychological stress, brings positivity. Recent studies demonstrate that patients have a faster recovery if they listen to soothing natural sounds (1, 2). The significance of visual perception of nature and its positive effect on humans have been well established. However, the impact of listening to natural sounds is yet to be acknowledged.

Noise pollution and its impacts

Urbanization has led to the emergence of noise pollution, a form of environmental nuisance. Apparently, the primary sources of noise pollution include roadside traffic, train, airplane, industrial machinery, and construction sites such as buildings, mining, etc. Obviously, all this creates an unfriendly environment that affects people’s quality of life (3). Notably, research demonstrates that due to excessive noise pollution a large portion of the population encounters sleep disturbance problems. Clearly, sleep disturbance impacts the quality and quantity of sleep, increases the risk of cardiovascular problems, raises blood pressure, and disrupts circadian rhythm (4). Furthermore, stress hormones also get elevated with an increased frequency of disordered sleep (5).

The Role of natural sounds in improving sleep

Listening to natural sounds has been shown to improve human health and prevent the progression of chronic diseases (6). Besides, soundscapes can be described as different sounds that are perceived in any environment. This may include geophysical sounds (e.g., wind and rain), sounds from biological sources (sounds produced by birds), and anthropogenic sounds (road and traffic noise) (7). Again, it forms the basis of all kinds of sounds that are integral to humans and wildlife. Below, we elaborate on the role of natural sounds in improving sleep:

1. Improves sleep quality

Research confirms that listening to natural sounds generates positive energy in the body. Notably, according to an online survey, more than 62% of participants stated that soothing music helps them sleep effectively (8). Moreover, in another study, more than 50% of people with sleep disorders agreed that natural sounds comfort and make them sleep faster (9). According to a recent meta-analysis, music with natural sounds was found to improve sleep quality in insomniacs (10). Important to realize, these studies explain that natural sounds work as a sleeping aid for individuals with disturbed sleeping habits (11).

2. Reduces stress and anxiety

Not to mention, individuals with sleep disorders encounter several problems that affect their physical and cognitive ability, mood, and emotions (12). In fact, this influence, in turn, causes instability, triggering the release of hormones such as epinephrine and norepinephrine. Therefore, the release of these hormones is one of the leading risk factors for myocardial ischemia (13, 14). In like manner, according to the biophilia hypothesis, humans are biophilic and have an innate association with nature, promoting the healing of their minds and body (15). Indeed, data shows that listening to natural sounds helps restore hormonal balance and reduce mental stress, fatigue, and anxiety (16).

3. Acts as a natural tranquilizer

Environmental noises lead to microarousals which interfere with sound and peaceful sleep. In particular, sleep disturbance increases blood lipids and cortisol, resulting in oxidative stress and impaired vascular flow (17). Notably, a study highlighted that individuals who listened to natural sounds had improved sleep quality, thereby creating a tranquilizing effect and masking the environmental noises (15). Truly, the sound of nature has a calming effect that makes a sleep disorder fall asleep (18). Indeed, due to its sedation characteristics, natural sounds can significantly improve sleep quality.

4. Enhances memory and focus

Spending time in nature works as a health fix. In fact, studies suggest that exposure to nature leads to a healthy and longer life (19). Notably, the positive association of natural sounds influences sleep and enhances memory retention (19). Moreover, it promotes critical thinking, focus, and psychological well-being—sounds of nature help to combat emotional and physiological stress (20).

5. Promotes recovery

According to a study, the elderly population exposed to noises were frequently prescribed tranquilizing and sleep-inducing drugs. With attention to, excessive noise results in sleep fragmentation, preventing peaceful sleep for any length of time, and an increase in noise level causes an increase in blood pressure and heart rate. However, listening to natural sounds improved heart rate, pulse, depression, and anxiety among the elderly (21). They were in a better position to manage any stress-provoking situation or task.

Likewise, in another study, patients with coronary angiography had improved physiological parameters once they started listening to soothing natural sounds. Indeed, it works as a pleasant, non-pharmacological, and effective modality for improving sleep quality (22).

6. Preserves your good health

Although the exact mechanism that brings an inner calmness and peace after listening to relaxing natural sounds is unclear, it develops a sense of positivity and comfort (23). Notably, the comforting emotions help enhance the perceptions of well-being, hence diminishing the scope for stress and anxiety (24). Coupled with, all these impacts sleep quality and result in undisturbed sleep. Uniquely, studies mentioned that listening to relaxing sounds provides positivity to hospitalized patients. However, it is a simple, non-invasive and cost-effective intervention that hospitals can easily implement, particularly for patients who encounter sleep disturbances and anxiety. Indeed, the clinical setting where natural sounds were used for providing a positive experience to patients reported reduced intake of anxiolytics and analgesics by the patients.

Understanding the relationship between humans and earth

An ecopsychological perspective is required to thoroughly understand the health implications on humans due to different components of the earth in a larger context.

What is Ecopsychology?

True, ecopsychology involves an understanding of Ecology and Psychology. The study of all forms of life with its natural environment is called ecology, whereas the underlying functions of the human psyche and how the mind perceives, thinks, and takes action form psychology. Therefore, ecopsychology forms the interrelationship between the human psyche and the more extensive system within which it exists.

Association between Earth and human health

There is a strong association between humans and earth, and as a whole, the earth should be considered a living component. True, it is essential to recognize that the connection between human beings and the earth is integral and critical for the effective functioning of the overall systems. No doubt, the needs of the earth will influence the health and prosperity of humans. Therefore, human health can accomplish well-being if it works by nature. For example, mutually-enhancing relations should be adopted that improve human beings’ health and boost the natural world (25).

Once we develop a sense of interconnectedness, explore inner and outer landscapes, and assess the diverse wildlife, we will begin to observe the natural beauty around us. Nobody denies, earth is a living system, and the consequences of our actions will impact the entire system. Human health cannot prosper without providing support and nourishment to the diverse living systems that actively participate in the natural processes. Surely, the evolving ecology demonstrates that a harmonious balance cannot be achieved unless human beings adapt and learn to live with other living communities integral to earth. Indeed, the essential aspects of human health will flourish once we value the earth and its ecological identity (25).

Concluding remarks

Indeed, when it comes to responding to the question of does listening to natural sounds help improve your sleep, understanding the relationship between humans and earth is critical. One cannot ignore the association between earth and human health. Humans can maintain or destroy our ecosystem, which has consequence, including on health. As discussed the interconnected factors of listening to natural sounds help improve your sleep, indeed, exposure to nature and listening to natural sounds help improve your sleep immensely. It has several benefits your overall health and well-being.

References

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2. Velarde MD, Fry G, Tveit M. Health effects of viewing landscapes—landscape types in environmental psychology. Urban Forestry & Urban Greening 2007;6:199–212.

3. Birgitta B, Lindvall H. A draft document of community noise. WHO environmental health criteria 12. World Health Organization, Geneva; 1995.

4. Sforza E, Chapotot F, Lavoie S, Roche F, Pigeau R, Buguet A. 2004. Heart rate activation during spontaneous arousals from sleep: effect of sleep deprivation. Clin Neurophysiol 115:2442–2451.

5. Joo EY, Yoon CW, Koo DL, Kim D, Hong SB. 2012. Adverse effects of 24 hours of sleep deprivation on cognition and stress hormones. J Clin Neurol 8:146–150.

6. M. Erfanian, A. J. Mitchell, J. Kang, F. Aletta, The psychophysiological implications of soundscape: A systematic review of empirical literature and a research agenda. Int. J. Environ. Res. Public Health 16, 3533 (2019).

7. B. C. Pijanowski et al., Soundscape ecology: The science of sound in the landscape. Bioscience 61, 203–216 (2011).

8. Trahan, T., Durrant, S. J., Müllensiefen, D. & Williamson, V. J. The music that helps people sleep and the reasons they believe it works: A mixed methods analysis of online survey reports. PLoS One 13, e0206531 (2018).

9. Huang, C.-Y., Chang, E.-T. & Lai, H.-L. Use of integrative medicine approaches for treating adults with sleep disturbances. Appl. Nurs. Res. 43, 49–55 (2018).

Related Article: Why Does Sleep Music Matter?

10. Jespersen, K. V, Koenig, J., Jennum, P. & Vuust, P. Music for insomnia in adults. Cochrane Database Syst. Rev, https://doi. org/10.1002/14651858.CD010459.pub2 (2015). Retrieved from https://pubmed.ncbi.nlm.nih.gov/26270746/

11. De Niet, G., Tiemens, B., Lendemeijer, B. & Hutschemaekers, G. Music-assisted relaxation to improve sleep quality: Meta-analysis. Journal of Advanced Nursing 65, 1356–1364 (2009).

12. Fontana CJ, Pittiglio LI. Sleep deprivation among critical care patients. Crit Care Nurs Q 2010;33:75‑81.

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15. Adib‑Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med 2017;35:109‑14.

16. Kaplan R, Kaplan S. The Experience of Nature: A Psychological Perspective. New York: Cambridge University Press; 1989.

17. Lawson N, Thompson K, Saunders G, Saiz J, Richardson J, Brown D, et al. Sound intensity and noise evaluation in a critical care unit. Am J Crit Care 2010;19:e88‑98.

18. Cheraghi MA, Akbari KA, Bahramnezhad F, Haghani H. Comparative study of the effects of white noise, earplug and instrumental music on the sleep of patients hospitalized in the coronary care unit. Nurs Care 2015;4:134.

19. Holden, L. J., & Mercer, T. (2014). Nature in the learning environment: Exploring the relationship between nature, memory, and mood. Ecopsychology, 6(4), 234-240.

20. Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America, 60  112(28), 8567–72. https://doi.org/10.1073/pnas.1510459112

Also Read: Lifestyle Intelligence – How to Consciously Lead a Healthy Lifestyle

21. Alvarsson JJ, Wiens S, Nilsson ME. Stress recovery during exposure to nature sound and environmental noise. Int J Environ Res Public Health 2010;7:1036–46.

22. N. Rejeh et al. The impact of listening to pleasant natural sounds on anxiety and physiologic parameters in patients undergoing coronary angiography: A pragmatic quasi-randomized-controlled trial, Complementary Therapies in Clinical Practice 25 (2016) 42e51

23. J. Bradt, C. Dileo, Music for stress and anxiety reduction in coronary heart disease patients, Cochrane. Database. Syst. Rev. 15 (2) (2009) CD006577.

24. U. Nilsson, The anxiety- and pain-reducing effects of music interventions: a systematic review, AORN. J. 87 (4) (2008), 780, 2, 5e94, 97e807.

25. Sarah A. Conn (1998) Living in the earth: Ecopsychology, health and psychotherapy, The Humanistic Psychologist, 26:1-3, 179-198

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