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When it comes to getting a good night's sleep, many people assume the bedroom must be completely silent and that even the slightest disturbance can ruin their rest. However, certain types of sensory stimulation may actually help create a more relaxing sleep environment.

1. Pink Noise, Such as Rainfall and Waterfalls

Soft sounds, such as rainfall or a distant waterfall, are examples of pink noise, a type of sound in which lower frequencies are relatively stronger than higher frequencies.

According to a study published in the journal Science Translational Medicine, researchers monitored the brain waves of 14 healthy adults while they slept. During non-rapid eye movement (non-REM) sleep, the researchers played brief, 0.05-second bursts of pink noise timed to coincide with peaks in slow brain waves.

The results showed that the amplitude of slow brain waves increased, along with the size of cerebrospinal fluid waves. Cerebrospinal fluid is the liquid that surrounds the brain and spinal cord, cushioning them against impact and helping remove waste products.

Slow brain waves are a characteristic feature of deep sleep. An increase in their amplitude suggests that brain wave activity typically associated with deep sleep became more pronounced.

2. Gentle, Rhythmic Rocking

Have you ever felt sleepy while sitting on a bus or train? There may be a reason for that. Gentle, rhythmic motion may help promote more stable sleep.

According to a study published in the Journal of Sleep Research, 16 adults between the ages of 19 and 32 who had difficulty falling asleep or staying asleep slept on a bed that gently rocked from side to side once every four seconds.

Compared with sleeping on a stationary bed, participants who slept on the rocking bed spent 34% less time awake during the night and experienced a 15.5% reduction in the amount of time spent in the lightest stage of sleep.

Meanwhile, their sleep efficiency increased by 4.5%, and their self-reported sleep quality improved by 25%.

The researchers suggested that the vestibular system in the inner ear may detect the rhythmic motion and transmit signals to brain circuits involved in sleep regulation. This stimulation may help strengthen brain wave patterns associated with stable sleep.

3. The Familiar Scent of a Partner

When a romantic partner or spouse is away from home, some people sleep with their partner's pillow or keep a piece of their clothing nearby.

Research suggests that exposure to the familiar scent of a loved one may influence sleep.

According to a study published in the journal Psychological Science, 155 adults in romantic relationships slept with a T-shirt their partner had worn for 24 hours placed near their pillow. They also slept with a T-shirt that carried no scent from their partner. Each condition was tested over two nights.

The results showed that participants' sleep efficiency, measured using wrist-worn activity trackers, was more than 2% higher on nights when they were exposed to their partner's scent.

They also slept an average of more than nine minutes longer on those nights, without spending any additional time in bed. In other words, they spent less time tossing and turning and more time actually asleep.

The researchers suggested that the familiar scent of a loved one may act as a comforting signal of safety and security, potentially helping people relax and sleep better.

Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/10/08/2026100802912.html)