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改善睡眠的秘诀:粉红噪音

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改善睡眠的秘诀:粉红噪音
Have you ever had a hard time falling asleep? If so, you’re not alone. Many people resort to a comforting, familiar and consistent sound to sleep at night.

That’s because it’s typically not the sound itself that wakes us up or keeps us from falling asleep in the first place. Rather, it’s the harsh changes in sound that wake us up—think a slamming door, a barking dog, a crack of lightning.

That’s where sleep sounds come in. By filling our bedrooms with a constant sound, we can muffle those outside sounds and create a more soothing environment.

Often, white noise is recommended for easing sleep troubles. As the legacy of sleep sounds, white noise has lulled people to sleep for ages.

White noise creates a tried-and-true masking effect, which can help people fall asleep faster. It sounds like the static you hear when you accidentally tune cable TV to an unused channel.

White noise is not the only noise that can help. Other sonic hues, like pink noise, may also improve your sleep.

Pink noise has recently become the darling of all the sleep sounds, presumably due to the fact that recent research has shown pink noise increase time spent in deep sleep and improve memory.

Pink noise is a mix of high and low frequencies, like the sound of falling rain, rustling leaves, or gentle ocean waves, making it soft and calm.

Because it comprises both high and low frequencies, it also has sound blocking benefits that can help to drown out distracting noises that keep you from falling asleep.

你有入睡困难的经历吗?如果有也没什么,你并不孤单。很多人晚上会借助一种舒缓、熟悉且恒定不变的声音来助眠。

这是因为我们一开始之所以睡不着或者睡着后又被吵醒,不是因为有声音,而是因为声音发生了剧烈的变化——比如突然出现“砰”的关门声、狗吠声以及电闪雷鸣声。

这时,助眠音就派上用场了。通过让恒定不变的声音充满卧室的每个角落,我们可以掩盖屋外的声音,使得睡眠环境更加舒适。

人们通常建议用白噪音来缓解睡眠问题。白噪音可以算是助眠音中的一大“元老”,长久以来一直用于帮助人们入眠。

白噪音能起到一种掩蔽效果,经测试非常有效,可以帮助人们更快入睡。白噪音听起来像是你不小心把有线电视调到空白频道时听到的静电干扰声。

白噪音并非唯一可助眠的噪音。其他声波色调,如粉红噪音,也能改善睡眠质量。

粉红噪音最近已成为所有助眠音中的“C位”,这可能是因为最新研究表明粉红噪音能增加深度睡眠时间并改善记忆力。

粉红噪音混杂了高频音和低频音。淅沥的雨声、树叶的沙沙聲以及海浪轻晃的哗哗声都是粉红噪音,它能营造出一种舒缓平和的氛围。

正因为粉红噪音既包含高频音也包含低频音。因此它能起到屏蔽其他噪音的效果,可以掩盖那些让你烦躁且无法入睡的噪音。

Word Study

muffle /'mʌfəl/ v. 使(声音)降低;使听不清;裹住

He tried to muffle the alarm clock by putting it under his pillow.

soothing /'suðɪŋ/ adj. 慰藉的;使人宽心的;镇静的

lull /lʌl/ v. 使入睡;使镇静

The vibration of the engine lulled the children to sleep.

comprise /kəm'praɪz/ v. 由……组成;包括;包含

The collection comprises 328 paintings.

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