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How to make you or your child have a better sleep.

How to make you or your child have a better sleep.

How to make you or your child sleep better.
This article takes about 10 minutes to read.



I don't know if you will consider how to fall asleep, but for a while I did run into trouble.


I am a carefree person. My past habits make me a night owl. There are more activities to play games at night. I watch some interesting movies. But now because of work, I need to go to bed early and get up early. This makes me very frustrated, but even more frustrating is that I can't fall asleep early. In order to fall asleep early, I may give up playing games, but the more I think about games and other things, the more I think about me. The more boring this discovery is, because I know I have n’t fallen asleep for a long time, so I will specifically adjust my breathing rate and sleep posture, but this is a very difficult process, if the posture is tired or the breathing frequency is long I have no effect and then I will be broken ...


After that, I don't know how I sleep. Maybe the brain thinks too much or something else. It seems the brain is shut down. I also fell asleep subconsciously. Is it over? The next day, my work status may not last long, and nightlife still prevents me from falling asleep. I am a little scared to fall asleep.


Honestly, my sleep is much better now, because I have a sleep machine, I wo n’t say much here, I just want to say that, because of my experience and sleep machine, I want to share it with you and let your family Will benefit.


Product recommendation link:https://lienahu.com/collections/sleep-sound-machine/products/white-noise-machine

How Sleep Quality Affects Contemporary People


  • Low mood: poor sleep, easy to fall mood, needless to say, everyone must have deep experience, sleep well at night, get upset in the morning, feel bad (get up)
  • Weight gain: Usually, those who do n’t sleep well have a much higher appetite and more food. After a long time, the weight gradually increases. (People who love beauty should pay attention to it)
  • Headache: Usually we stay up all night or go to bed in the middle of the night. The headache is very strong the next morning, and dizziness will appear. This is a common symptom.
  • Blurred vision: The shorter the sleep time, the more likely it is to cause vision deviation, the eyes cannot be opened, resulting in invisible things
  • Slow response: I don't need to say that, everyone has a feeling. Usually, no matter what we do during the day, we can't fall asleep, our brains can't keep up, and our response is slow.
  • The risk of a car accident is high: almost everyone now drives to work, and poor sleep can lead to fatigue driving. This danger is no less than drunk driving
  • Decreased learning ability: Poor sleep quality can easily cause short-term memory decline and affect learning outcomes
  • It's easy to get sick and your immunity is reduced: if you sleep less than 7 hours a day for two weeks, your chances of catching a cold will be three times higher than those who sleep well for 8 hours.
  • Increased mortality: chronic lack of sleep, the greatest risk is susceptibility to illness, increased risk of death in a short period of time


    Here, I would like to specifically mention the sleeping problems of infants and children.

    As parents, we ourselves must sleep with our children. Sometimes we feel troubled by babies' crying. Inexperienced parents can even worsen their sleep because of their babies.


    Helping children fall asleep: children's sleep problems


    If you are the tired parent of a small child, you may want to know if your child's sleep problems are normal. Does your child have insomnia? Do young children have sleep disorders? These concerns are entirely reasonable, as many babies, toddlers and preschoolers have difficulty falling asleep and falling asleep.

    What is normal for young children to sleep? According to research, children between the ages of nine months and two wake up on average twice a night, although some babies start to sleep all night (defined as at least five consecutive hours of sleep) as early as two to three months old.

    However, according to research, as many as a third of young children and preschoolers often wake up enough to get parents' attention, up to 9 times per night.

    Children with difficulty sleeping may have sleep onset-associated disorder (SOAD). Sleep episode-associated disorders occur when a child learns to associate sleep with a specific environment or person. Some examples include falling asleep while being cared for, shaking or holding, or falling asleep in a car seat or a parent's bed. If there are no sleeping conditions or people associated with the child, the child will not be able to fall asleep or will not fall asleep after waking up at night.

    Sleep onset disorders are very common in infants and young children. Researchers estimate that as many as half of babies and 15-20% of young children have SOAD.

    A well-intentioned caregiver may inadvertently provide a SOAD platform for young children. If the child is not allowed to fall asleep independently, the child may rely on specific people or environmental conditions to suggest sleep.


    Then I used a sleeping machine: a white noise machine, which allowed me to fall asleep quietly and made everything better.

    What is a white noise machine?

    White noise refers to noise whose power spectral density is constant throughout the frequency domain. Random noise with the same energy density at all frequencies is called white noise. Based on the frequency response of our ears, it sounds bright.

    It is the random signal power spectrum of the same unit. This is a good signal frequency and a theoretical construct, just like the full-color white spectrum. White noise fills the vibration frequencies that can be heard throughout the human ear, which can help people relax or fall asleep. Life is full of sounds and noises, such as car whistle, barking, barking, siren, siren. White noise does not increase the noise of white noise, but includes all the same frequencies. Stable, peaceful sounds are monotonic, such as white noise, filtering and dispersing noise, which helps reduce noise dispersion, which is why it is used to help people relax and sleep.


    How does a white noise machine work?


    Each sound we hear has two different components: the frequency or number of vibrations (in Hertz or Hz) produced by the sound wave per second; and the amplitude, which measures the size of the sound wave. Whenever the frequency is halved or doubled, this is the octave.


    Noise is categorized by colors that represent different audio signals and textures. Some of these colors (e.g. pink, blue, and brown) refer to sound waves that increase or decrease volume based on changes in frequency. On the other hand, white noise maintains the same volume regardless of frequency, and randomly combines all possible frequencies that the human ear can hear. The result is a "hush", usually associated with white noise.


    Technically speaking, most instances of ‘white noise’ are actually ‘pink noise.’ White noise matches any frequency, meaning that it may sound extremely high or extremely low. As a result, white noise on its own is too harsh for most human ears. Pink noise, on the other hand, gradually decreases in volume (measured in decibels) per octave, creating a more balanced listening experience. Most describe pink noise as white noise with a lower, bass-like quality.


    Additionally, ‘brown noise’ (also known as ‘red noise’) is a deeper variant of pink noise, decreasing in volume at a faster per-octave rate. ‘Blue noise’ and ‘violet noise’ are the exact opposite, increasing in volume as the frequency rises. ‘Grey noise’ is a bit more complex; it increases or decreases in volume depending on the frequency, and sounds equally loud at all frequencies as a result. Black noise, as the name implies, refers to complete silence.


    The table below includes a detailed breakdown of the five most common noise colors.



    Despite these technical specifications, the term ‘white noise’ is generally used to describe any soothing natural or ambient sound that is used to drown out distracting background noises, such as vehicles on the road or noises from elsewhere in the house. This allows people to focus less on exterior sounds and fall asleep more quickly.


    Three common examples of white noise include:


    • Natural sounds, such as waves, rain, wind, and gentle animal noises (such as crickets or birds)
    • Ambient sounds, which mimic common noises like burning fires, crowds of people, or light traffic
    • Machinery, such as air fans and other devices that emit light sounds (like dishwashers or washing machines)


    White Noise Machine: Common Features and Functions


    In addition to aiding adults, most white noise machines are also designed for babies, infants, and young children. Some models feature softer, more soothing sounds as well as lullaby melodies, that specifically cater to young ears. White noise machines are also a popular travel accessory, and some models are designed for mobility with more compact sizes and dual-voltage capabilities.


    Although specs vary by brand and model, most standard white noise machines sold today are designed for the following:


    • Volume : White noise machines always have adjustable volume settings.
    • Size : White noise machines are usually compact, and do not measure more than 10W” x 10L” x 10H”.
    • Sound options : In addition to traditional white noise, some white noise machines are equipped with multiple sound options, including natural and ambient sounds.
    • Looping : For less distraction, white noise machines often mask their sound loops to create a continuous listening experience.
    • Timer : Users may be able to program their white noise machine to stop producing sounds after a certain amount of time has passed.
    • Headphone accessibility : Some white noise machines feature built-in headphone jacks for more private listening.
    • Alarm : Select white noise machines come equipped with a programmable alarm.
    • Power : Some white noise machines operate using batteries, while others require an electrical
    • outlet : Modern designs may also be powered using USB cords, as well.


    With few exceptions, white noise machines cost $100 or less when purchased from the original manufacturer or authorized retailers. Some white noise machines come with warranties that cover up to five years, while others do not come with any warranty coverage.


    Who is best for white noise machines?


    People Who Travel Often

    White noise machines are a great solution for dealing with noise pollution while on the road. In fact, one study found that air traffic noise contributes to increased hypertension and even learning difficulties in children.


    If you travel often on planes and trains, or stay in noisy hotels, going beyond the earplugs can really help. You have plenty of options, too. Most noise machines have a headphone jack that you can plug in anywhere.


    People with Noisy Sleep Spaces

    Having a white noise machine can be highly beneficial to anyone who lives in noisy sleep spaces. Traffic, construction noises, loud housemates or neighbors, partners who snore — these problems can all contribute to a lousy night’s sleep. Sleeping in a developing area only increases the risk of this, and cities often don’t take enough action with noise ordinances to make a big difference.


    Take, for example, how the New York Times used a noise meter to measure noise levels in buildings across the city. Many had dangerous decibel levels, which can contribute to hypertension, stress, and heart disease. This problem may be especially acute in areas with lots of urban development. White noise machines are a great way to mitigate this problem and potentially even help your mental and physical health.


    Newborns, Infants and Toddlers

    Parents may find success with using white noise machines for their children. For starters, this likely mimics the ambient noise in utero — an automatic, subconscious soother. Parents with autistic children will also find relief in white noise machines. Many children with autism report sleep problems, whether experiencing early morning waking, hyperarousal, short-duration sleeping, or excessive daytime sleepiness.


    Of course, you don’t want to use too much of a good thing: some studies have shown that excessive white noise has its drawbacks. For example, overexposure to white noise has shown delayed brain development in baby rats. Rat pups who experienced this developed auditory responses at later benchmarks than their counterparts who weren’t exposed to the same level of white noise.


    Another study found that such exposure may be responsible for far-reaching sensory and behavioral changes in rats — that is, excessive white noise may actually inhibit the brain’s ability to perceive the geographic location of sound. Researchers found that early and continuous overexposure to white noise may have adverse effects on brain maturation in mammals, resulting in difficulty with spatial awareness and sensitivity.


    Long story short: there’s nothing wrong with a little white noise, but too much of it has the potential to cause damage.


    People with ADHD

    People with attention-deficit/hyperactivity disorder (ADHD) can also reap the benefits from white noise machines. As many as 50% of children with ADHD suffer from sleep problems, including experiencing higher levels of daytime sleepiness and suffering from sleep-disordered breathing.


    ADHD is often associated with a wide array of sleep disorders even for adults, including restless leg syndrome, difficulty falling asleep at night, anxiety around bedtime, waking during the night, and even delayed sleep-phase disorder. White noise machines help remove auditory distractions from around the room, allowing people with ADHD to focus on getting a deeper night of sleep.


    People with Tinnitus

    White noise machines, soft music, and other soothing sounds also help distract some people from their Tinnitus as they’re trying to sleep. Tinnitus affects between 15-20% of the population, often showing up due to an ear injury, system disorder, or age-related hearing loss.  Tinnitus may manifest itself as a noise similar to ringing, roaring, clicking, hissing, or buzzing.


    Professional counselors may combine white noise machines with other strategies in sound therapy to relieve the symptoms of tinnitus, such as using wearable and non-wearable sound therapy devices, going through cognitive behavioral therapy, or learning beneficial sleep hygiene practices.


    How to use white noise machine


    Where to Put Your White Noise Machine

    Many people decide to put their white noise machine right beside their bed for maximum effect. However, if you’re trying to drown out a noise from a specific source, it’s probably best to place the machine between you and the source of the noise.


    For example, if there’s a noisy neighbor you can hear from another room, place it by your door. Or if you’re trying to avoid the sound of traffic, place the white noise machine in between your bed and your window.


    If this isn’t as effective as you’d hoped, experiment with different locations and see how you rest that night. By playing around with different spots, you can discover the most effective placing to help you sleep well at night. Make sure that nothing is covering the white noise machine and that cords are free from somewhere you could easily trip.


    Finding the Right Sound Setting

    Finding the right sound setting on a white noise machine may also be accomplished through trial and error. Most white noise machines operate between 40-70 decibels. Forty decibels is comparable to bird calls or the sound of a library. Fifty to 60 decibels are like a conversation at home, background music, or an air conditioning unit from 100 feet away. Once your white noise machine hits 70 decibels, it’s similar to living room music or a vacuum cleaner.


    It is important to note that babies and children should probably turn down the white noise machine to protect their potentially sensitive developing hearing-about 40-50 decibels. Adults can start at this level and increase levels as needed. Be sure to place the machine at least three feet away from your head for best results and to prevent noise. The machine may damage your hearing.


    Note for white noise machine shoppers


    When buying a new white noise machine and comparing different brands and models, keep in mind the following important factors:


    • Do adults or children primarily use machines?
    • Will the machine be used only in the owner's home or as a travel accessory?
    • How big is this machine? Is it suitable for the owner to plan the installation?
    • Is the machine too large to accommodate the owner's current travel bag or luggage?
    • How many volume settings does the machine have?
    • Does the machine have only white noise or are there other sounds (such as natural, machine and / or ambient sounds)? If the latter, how many sounds are displayed in total?
    • Does the machine cover the sound loop, or is there a short static or silent state between the end of one loop and the beginning of the next?
    • Does the machine have a programmable timer that controls when the noise stops?
    • Does the machine have a built-in alarm?
    • Is there a headphone jack on the machine?
    • Does the machine use batteries, AC power or USB power?
    • How much is the machine?
    • Does the machine come with a warranty?


      OK, this is my responsibility, I hope you can use what I call a sleep machine to solve your problem.

      thanks for reading









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