Unlock Healthy Hair Growth These These 7 Essential Vitamins
A balanced diet full of vitamins and minerals can help you achieve healthy locks while boosting your overall health at the same time. It's a win-win. We outlined seven hair-friendly vitamins, along with the foods they're found in, that you should try to incorporate into your diet for potential hair health benefits. However, before changing your diet or adding any supplements, be sure to consult your doctor first.
What vitamins are best for hair growth?
Vitamins do many amazing things for hair. They can aid in cell growth, prevent free radicals from damaging it, keep it from graying prematurely and nourish the follicles that stimulate growth.
Here are the best vitamins for hair growth and thickness.
Biotin
Biotin, also known as vitamin B7, stimulates the production of keratin to increase follicle growth. Biotin deficiencies tend to be rare, with those diagnosed with Biotinidase deficiency being the most common. You can find this vitamin in many foods, including eggs, meat, fish, nuts, eggs, sweet potatoes and seeds.
The recommended intake is 30 micrograms for adults daily.
However, one side effect of biotin may be acne breakouts. In this Reddit thread a user posted seeking advice on what vitamins and supplements others use for hair growth, multiple responses have indicated that taking more biotin resulted in acne. Though this may not be the same for everyone, it is something to consider if you do take a biotin supplement. If you do notice more breakouts, then consider one of the other vitamins for healthy hair.
Vitamin A
Hair cells are the fastest-growing part of the body. It makes sense that vitamin A is the perfect fuel for that growth. When your body absorbs vitamin A, it produces sebum. That's an oily substance that moisturizes your scalp, keeping it and your hair follicles healthy. Having a vitamin A deficiency could result in you experiencing hair loss.
To consume more vitamin A, you'll want to eat foods high in beta-carotene, which turns into vitamin A. Foods high in beta-carotene include sweet potatoes, pumpkin, carrots, spinach and kale. You can also find it in cod liver oil, eggs, yogurt and milk.
The recommended daily intake for vitamin A is up to 900 mcg for men and 700 mcg for women. Be careful not to take too much vitamin A, as it can have harmful effects and has been linked to birth defects during pregnancy.
vaaseenaa/Getty Images
Vitamin C
Oxidative stress is one of the main factors contributing to hair loss. This occurs when we have an imbalance of free radicals and antioxidants in our bodies, which can lead to an electron imbalance that could result in hair loss.
The solution is to consume foods with vitamin C. Your body possesses antioxidants that curtail free radicals' hair damage by balancing their electrons when you do. Along with balancing the scales, Vitamin C aids your body in producing collagen (prevents hair from graying prematurely) and absorbing iron -- tackling iron deficiency to an extent -- which can help hair grow. Smoking, drinking alcohol and having a poor diet can lead to a vitamin C deficiency.
You'll find vitamin C in citrus fruits, peppers, strawberries, tomatoes and guavas. Since your body doesn't produce it, you'll need to include these in your diet or have a supplement with vitamin C.
Daily intake for vitamin C is up to 90 milligrams per day for adult men and 75 milligrams for adult women. Taking too much Vitamin C could result in heartburn, muscle cramps, fatigue, skin flushing and possible kidney stones.
Vitamin D
Vitamin D deficiencies can lead to hair loss conditions like alopecia, female pattern hair loss and excessive shedding. You'll find these depletions more in people aged 65 and over.
To get more vitamin D intake, you can incorporate fatty fish, cod liver oil, fortified foods (cereal, eggs, bread, yogurt) and mushrooms into your diet. Alternatively, you can catch some midday sun rays.
600 IU of vitamin D is the recommended dosage for adults. Taking too much vitamin D could result in nausea, weight loss, disorientation and heart rhythm issues.
Seksak Kerdkanno / 500px / Getty Images
Vitamin E
Vitamin E contains the same antioxidant prowess as its vitamin C counterpart possesses. It means it can curb oxidative stress by balancing out the electron level in free radicals. People more susceptible to vitamin E deficiencies include those with health conditions such as Crohn's disease or cystic fibrosis.
Vitamin E is an effective method for treating hair loss. A small study revealed that people taking vitamin E supplements for eight months experienced a 34.5% increase in hair growth. You can also find vitamin E in sunflower seeds, spinach, avocados and almonds.
If you plan to go the supplemental route, the recommended dietary allowance is 15 milligrams daily.
Iron
Iron fuels the production of hemoglobin, a protein found in your body's red blood cells. These cells distribute oxygen to cells throughout your body, aiding in their repair and growth. An iron deficiency can lead to hair loss, with women being the most susceptible.
You'll find iron in foods like eggs, red meat, lentils, spinach, oysters and clams. If your doctor recommends it, you can take an iron supplement.
The recommended daily iron intake is 45 mg. Keep in mind that taking too much iron could result in constipation, stomach pain and vomiting.
fcafotodigital/Getty Images
Zinc
Zinc promotes hair growth and keeps the oil glands surrounding the follicles working well. If you have a Zinc deficiency, you could experience hair loss. Those most susceptible to zinc deficiencies are those who drink alcohol excessively, people with Crohn's, pregnant or breastfeeding women and those with chronic kidney ailments.
You can find zinc in many common foods like beef, spinach, wheat germ, pumpkin seeds, oysters and lentils. The recommended daily dosage of zinc is 11 mg for men and 8 mg for women. Taking too much could result in loss of appetite, cramps and headaches. It can also lower your good cholesterol.
How long do hair growth vitamins take to work?
Hair supplements are not overnight solutions. It may take months before you'll notice small improvements. Remember that the success rate depends on the cause of the hair loss, your diet, genetics and other factors.
Do hair vitamins really work?
While hair growth vitamins may work for some, others may not notice a difference. However, consistent use is key to seeing long-term results, so don't expect overnight changes. (And don't invest in products that promise significant results in a short time.)
Again, this is a commonly asked question on Reddit. In this particular discussion thread, a guy is asking about what vitamins work for hair growth and thickness, while also giving his nails and skin per his girlfriend's recommendation. One of the replies is a female in her 30's who uses both collagen and biotin and has noticed a significant difference for her hair and nails. Her hair experiences less breakage and feels stronger, while her nails grow much faster. So in addition to the hair growth, some of these supplements can also give you a boost in your skin and nails.
Bottom line
Vitamins can restore damaged hair, prevent it from aging prematurely, reduce hair loss and improve growth and volume. They're also not a one-size-fits-all solution. You'll want to consult your doctor if you're losing a significant amount of hair, as it may stem from your environment, an underlying medical condition or another factor. They can work with you to create a targeted plan that may include vitamins.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
%3Amax_bytes(150000)%3Astrip_icc()%2FTAL-spa-mineral-wells-tx-lead-MINERALWELLSTXABST25-49a8c5aca9c7456a86a3760de0e2b67c.jpg&w=3840&q=100)
Travel + Leisure
a minute ago
- Travel + Leisure
The 'Wellness Capital of Texas' Known for Its Magical Mineral Waters Was Just Named America's Best Small Spa and Wellness Town
Stay at The Crazy Water Hotel for history, good eats, and local culture. Take a dip at the Crazy Water Bath House & Spa to soak in the town's healing waters. Spend time at Clark Gardens, where you can immerse in nature and escape the daily grind. Dine at Second Bar + Kitchen, where James Beard-nominated chef David Bull serves up seasonal American dishes. Shop at the Famous Mineral Water Company, where you can sample the varieties of Crazy Water, make your own blend, and buy all the merch you need from this town. An hour west of Fort Worth, Mineral Wells, Texas, is a small town steeped in wellness history that all started with, what else, a mineral well. It began in 1877, when James Alvis Lynch moved his family and livestock from Denison, Texas, near the Texas-Oklahoma border, out west in search of a drier climate that would offer relief from malaria. While traveling, the family learned of Comanche attacks further west and decided to settle where they were in Palo Pinto County. The Lynch family dug a well on their property and discovered the water had a funny taste. After testing it on their cattle with no side effects, they began drinking the water themselves, and soon, James and his wife, Armanda, who both suffered from rheumatism, started feeling better. Word spread like wildfire, and people started coming from near and far to drink the water, some even drilling their own wells. After the city was laid out, lots of wells were drilled, and it's said the mineral waters here have a higher concentration of lithium, which helps treat a range of mental and mood disorders. Tourists from around the world flocked to Mineral Wells in the early 20th century to experience these healing waters. Bathhouses were built for healing soaks, and drinking pavilions were abundant. By 1920, the town had 400 mineral wells and was touted as the 'South's greatest health resort.' Railroads brought in droves of travelers looking for a cure, and also helped distribute mineral water outside of the area. Hotels and resorts flourished, including The Baker Hotel and Spa, the 'Grand Lady' of Mineral Wells that opened in 1929 as a glamorous spot for Hollywood icons such as Judy Garland, Clark Gable, and Lawrence Welk. But with a boom, there's always a bust. As the FDA began to monitor medical advertising claims and modern medicine advanced, interest in natural healing waned. By the 1940s, most of the mineral water companies closed, and Mineral Wells went through a sleepy period. The beloved Baker Hotel shuttered in the '70s, and the town experienced a downturn. Growing up in nearby Weatherford in the '90s and early aughts, Mineral Wells was decidedly not cool . We would visit to shop at the Lee denim outlet for back-to-school clothing, and I'd always stare at the decaying Baker Hotel. Dilapidated buildings were plentiful around town, and a melancholy feeling always hung in the air. The only 'cool' thing I loved about going there as a kid was grabbing a burger at Woody's, a biker bar on U.S. 180 that smelled like cigarette smoke and always had the best '90s country tunes on the jukebox. The smell was nostalgic for a '90s kid, the bangers-only jukebox fed my small-town country soul, and the bikers made me feel cool. (Confession: I still feel cool drinking a yellow belly when I'm there and bikers roll up for a burger.) But rebirth was always on its way. In 2019, a group of local investors banded together to restore the historic Crazy Water Hotel, which originally opened in 1912 during the town's heyday. The property was restored and reopened in 2021. The opening ushered in new shopping and dining, and that same year, The Baker Hotel officially began restorations as well. Slowly but surely, Mineral Wells is seeing a resurgence as locals rally together to revitalize historic properties and honor its wellness theme. Wellness retreats and rooftop yoga are common occurrences nowadays. Stop into town and you'll feel the slower pace of life and small-town charm coupled with that buzzy aura of rebirth and opportunity. Here, you'll realize there really is just something in the water. A water bottle statue in Mineral Wells, Texas. Taylor McIntyre/Travel + Leisure Aside from all of the revitalization efforts taking place across town, Mineral Wells became the official Wellness Capital of Texas in June 2023 by the state legislature, due to its storied waters and wellness focus. Bathhouses and drinking pavilions were once found all over town, and today, visitors can still take a dip in the mineral-rich waters or fill up a jug of it to take home. Mineral Wells is also surrounded by nature, with Lake Mineral Wells State Park & Trailway nearby and another state park, Palo Pinto Mountains State Park, in the works. Lakes, the Brazos River, hiking and biking trails, and outdoor pursuits are numerous, making it easy to tap into wellness in Mineral Wells. The living room of a guest suite at The Crazy Water Hotel. Taylor McIntyre/Travel + Leisure Listed on the National Register of Historic Places, The Crazy Water Hotel dates back to 1913, when it was built to meet the needs for all those visiting Mineral Wells to drink from its mineral-rich wells. At the time of the hotel's opening, the town had already dug three wells that catered to water drinkers, with one at the site of the hotel. In 1885, a wooden pavilion was built over the well, and tourists flocking in via railroad came to experience its healing water. In 1900, a larger pavilion was created next to the first one, where visitors were entertained by vaudeville acts, silent films, and orchestras. A brick pavilion replaced the frame one, but it still wasn't enough to hold the crowds, which is why The Crazy Water Hotel was built. Originally constructed with 110 rooms, the five-story property succumbed to a fire and was rebuilt into a seven-story hotel with 250 rooms. A ballroom and patio gave visitors a view of town and the surrounding Palo Pinto Mountains, and in the basement, guests enjoyed the bathhouse, bowling lanes, and more. The hotel's drinking pavilion was advertised as the largest in the world, where visitors could imbibe in the highly sought-after mineral water. The hotel began to wane in the mid-20th century as people began to turn to modern medicine to treat ailments instead of mineral water, and in 1961, the property closed. It was turned into an interim hospital while the county hospital was being built, and as a retirement home, then was permanently closed in 2010 and sat vacant for nearly 11 years. In 2019, local investors joined forces to bring The Crazy Water Hotel back to life, and after extensive renovations, it reopened in 2021. Today, rooms and suites have been enlarged and remodeled and offer modern amenities and downtown views. Some suites offer soaking tubs and full kitchens, plus living rooms and sitting areas. Shops occupy the first floor, as does the Crazy Water Coffee and Water Bar, where the town's storied waters are used in lattes, teas, and sodas. The hotel's restaurant, Second Bar + Kitchen, is also on the first floor, as is Rickhouse Brewing. Slated for a June 2026 opening is the Spa at The Crazy Water Hotel. It will occupy the basement level, where the bathhouse originally was more than 100 years ago, and the town's mineral waters will be incorporated into towel massages, bath soaks, facials, and oxygen treatments. Occupying a restored home in downtown, Magpie Inn is an adults-only bed-and-breakfast with five guest rooms, each with its own bathroom and charming, cottage-like decor. Each room sleeps two guests, with one able to fit four guests. The B&B is within walking distance to downtown dining and shopping, and the staff here can help coordinate day trips and area excursions. The best part? The owner is a chef and she prepares farm-to-table breakfasts for guests every morning. The seasonal menu includes brunch boards and banana split parfaits, and guest favorites have included Belgian waffles with hot honey chicken bites, blueberry-peach danishes with chef-made vanilla bean icing, and pancetta and gruyere cheese egg soufflés. Of course, there is mineral water on tap for drinking. A private room at the Crazy Water Bath House & Spa. Taylor McIntyre/Travel + Leisure What began as a private garden in 1972 eventually grew into 143 acres of gorgeous landscapes. At Clark Gardens, visitors can walk underneath tree canopies and among flora and fauna of all kinds. 'This is my favorite botanical park in the state,' says Carol Elder, owner of the Crazy Water Bottling Company and Famous Mineral Water Company and a Mineral Wells native. 'It delights in every season with its vibrant colors, beautiful peacocks, and lush, native Texas plants.' Get some exercise by walking the Historic Tree Trail, one of the largest in the U.S., to see 86 historic trees, including one from Elvis Presley's Graceland home, some from the Berkeley Plantation in Virginia, a weeping willow, and sycamores. Clark Gardens is a nationally recognized iris garden, with about 4,000 different iris varieties to see each April. In addition, seasons bring daffodils, hyacinths, tulips, water lilies, roses, holly berries, and so much more. Don't miss black and white swans waddling about, peacocks, blue herons, great egrets, and butterflies as they migrate through. Self-guided and group tours are available. Extend your wellness journey by venturing out to Lake Mineral Wells State Park & Trailway, a 3,282-acre oasis with a lake, miles of hiking trails, and one of the area's few natural rock climbing spots. Almost 13 miles of trails range from easy to difficult, and the 640-acre lake offers six fishing piers. Penitentiary Hollow is where climbers enjoy rock climbing, and campsites and screened shelters are available. 'I love to hike the trails and rock climb in the canyon, then cool off with a swim in the lake,' says Elder, while Carol Clark Montgomery, a local whose family is responsible for opening Clark Gardens, suggests biking the 20-mile Trailway that connects Mineral Wells to the nearby city of Weatherford. 'This old rail bed turned hiking and biking trail passes through open ranch land and is a mix of beauty and adventure,' says Clark Montgomery. Operated by the Crazy Water Bottling Company, the Crazy Water Bath House & Spa is just down the street from The Crazy Water Hotel and offers mineral baths and other spa treatments with, you guessed it, Crazy Water that's pumped right through the faucets. The renovated bath house has numerous treatment rooms and tubs, where you can soak in the storied mineral water. Oxygen-rich microbubbles are injected into the water to promote natural cleansing, exfoliation, and moisturization. Numerous packages are available and include a soak coupled with a massage (Swedish, hot stone, deep tissue), reflexology, or a facial. 'This spa is a true hidden gem,' says Clark Montgomery. 'It's reasonably priced and praised for its authenticity and quality. Plus, it feels like stepping into a vintage retreat that's been updated for today.' After some locals uncovered an old advertising mural in town and gave it new life, efforts were made to revitalize other vintage artwork across town while adding in new ones, too. Today, more than 20 murals span downtown Mineral Wells, giving visitors a way to explore local artists' work while being active. Don't miss the Hot Tamale Man, which depicts local Fred Estrada, who sold the 'best tamales anywhere' at 75 cents a dozen, located at the corner of Hubbard Street and Oak Avenue, the same spot where he sold his tamales. There's also the Instagram-worthy "Greetings From Mineral Wells" postcard-style mural, and the "Flapper Girl" mural at The Ritz theater. Stocked shelves inside The Market at 76067. Taylor McIntyre/Travel + Leisure The Famous Mineral Water Company has been in business for more than 100 years selling Crazy Water, which is now distributed throughout the U.S., plus other products like T-shirts, hats, candles, soaps, and more. The Famous Pavilion is still in use here, where locals bring their containers and fill up on Crazy Water No. 1, No. 2, No. 3, and No. 4 that's piped straight from the source. Each bottle number varies in strength based on how deep into the earth the water is sourced. No. 4 is sourced at 120 feet, No. 3 at 360 feet, and No. 2 at 250 feet. No. 4 is the strongest as it has the highest mineral content, and most consumers choose to mix and match the different levels based on their tastebuds or needs. Mineral water, like Crazy Water, is naturally occurring. Water seeps through layers of earth over millions of years, picking up minerals, which are healthy for the human body. Crazy Water hydrates because your body absorbs the mineral more easily than synthetic ones. It's like a natural sports drink that helps aid in recovery and rehydration, and numerous athletes have actually used Crazy Water for this very reason. Aside from the Famous Pavilion, you'll find bottles of all Crazy Water here. Elder notes that daily walking tours of the facility are available and include a bottle of Crazy Water and a water sampling. 'We specialize in everything made with Crazy Water and source local and Texas artisans for merch and products,' she says. And as far as which Crazy Water is best for you? That's up to you to decide upon tasting. 'My favorite Crazy Water is No. 3,' says Elder. 'At home, we have it plumbed into our refrigerator through five-gallon bottles, and we make ice and cook with it every day, along with drinking it. It's very balanced for all day and every day drinking. I love the mineral taste.' In case you need a new pair of hiking shoes or workout gear for a trek out to the state park, head to The Outfitters of Palo Pinto County. An outdoor gear and apparel store, it sells lake gear, kayaks, coolers, bikes, running shoes, hats, sunglasses, and more. It also rents bikes for those wanting to explore the area, plus it has trail maps and offers expert tips on kayaking and canoeing in the area. Shop for everything you never knew you needed at The Market at 76067. The 12,000-square-foot space features more than 100 vendors, each selling something different. 'The Market at 76067 is like a treasure trove,' says Clark Montgomery. 'It's my go-to for shopping for myself or friends and family.' Find home decor, nuts and candies, bath and body products, jewelry, men's and women's clothing, oils and vinegars for cooking, antiques, and even fresh produce. One of the shops inside The Crazy Water Hotel, Sensology aims to please all your senses with soaps and perfumes, jewelry, designer apparel, and even a sweets counter filled with chocolate truffles. Browse for special gifts for friends, or splurge and grab yourself a new outfit. You can even curate your own wellness basket by picking up various bath salts, robes, slippers, and skin care products. Inside the old Poston's Plaza is The Collective at Poston's Plaza, a co-retail space where numerous vendors sell their wares. Shop for antiques, clothing, birdhouses, leather, mid-century furniture, paintings, cutting boards, and more. There are also dog treats, apparel, and a snow cone stand. Interior dining room at Rickhouse Brewing. Taylor McIntyre/Travel + Leisure James Beard-nominated chef David Bull left the big city of Austin and moved to Mineral Wells to open Second Bar + Kitchen, located at The Crazy Water Hotel. Elevated New American fare is the focus here, as is sourcing as many ingredients as possible locally and giving diners other options like vegan, vegetarian, gluten-free, and dairy-free menu items. 'This is my go-to for a date night,' says Clark Montgomery. Crispy Brussels sprouts with smoked bacon, mint, feta, and golden raisins; the Black and Bleu pizza with bleu cheese and pork belly; and steaks served with green chile polenta are all local favorites. If you splurge on a burger, chase it down with the wellness shot. Also at The Crazy Water Hotel is Rickhouse Brewing, a small-town pub brewing beers right on site. Lagers, pale ales, hefeweizens, stouts, and Kölsch beers are all on the menu. Don't like beer? There's also wine and sangria. Live music is scheduled regularly on Wednesdays and Sundays, and the brewery hosts special intimate concerts throughout the year. A food truck keeps snacking convenient. Locals know Natty Flat by its gigantic wooden rocking chair that sits outside of the original location in Lipan, Texas, but it has another outpost in Mineral Wells that also serves the same old-school barbecue its original venue prides itself on. Brisket, sausage, turkey, and smoked bologna are just some of the proteins available that pair well with barbecue beans, macaroni and cheese, potato salad, and other sides. Don't forget the banana pudding, cobblers, fried pies, and ice cream cones for dessert, and check out the cookbooks, mugs, jerky, homemade fudge, and jams for a unique souvenir. And though it's smaller than the original, there's still a large rocking chair outside for pictures. Fuel up for a day of exploring at Happy Days Diner, a '50s-style diner with vintage flair. If the checkered tabletops and old records on the wall don't let you know this is a casual spot, the breakfast plates piled with biscuits and gravy and pancake stacks should give you the right idea. Of course, there are healthier options like the fruit and yogurt bowl, but this old-school spot really does classic breakfast the right way. They also serve lunch, which includes items like hamburger steak, Frito pie, hot dogs, and wraps. Check out the old-time candies on your way out. A modern eatery, Coffee & Cocktails at 76067 has a large menu filled with sliders, pizzas, wraps, sandwiches, and appetizers like charcuterie boards, bruschetta, and chips and dips. 'It's a vibrant scene with music, food, and drinks that's perfect for meeting up with friends or making new ones,' says Clark Montgomery. Lighter options such as soups and salads are available, too, and the coffee menu is lengthy. A mural in downtown Mineral Wells, Texas. Taylor McIntyre/Travel + Leisure In general, Texas gets hot in the summertime, with temperatures often reaching the triple digits in July and August, so you may want to avoid a trip during this time. A spring visit offers wildflower blooms and flowers coming back at Clark Gardens, plus milder temperatures. Fall and winter are also ideal times to visit, as temperatures are cooler and Mineral Wells is busy with events such as the Crazy Water Festival (October), Christmas Festival and Lighted Parade (November), and numerous holiday events in December. A large street sign welcoming people to Mineral Wells, Texas. Taylor McIntyre/Travel + Leisure The nearest airport to Mineral Wells is Dallas Fort Worth International Airport, about 75 miles east of the city. You'll need to rent a car from the airport, or if you're local, drive your own vehicle to Mineral Wells. Dallas is about 82 miles east of Mineral Wells, and Fort Worth is about 50 miles east. Public transportation is not available, and ride-share services, like most small towns, are hit or miss. It's best to rent a car or drive your own vehicle.
CNET
a minute ago
- CNET
Here Are the 4 Best Noise Colors to Improve Your Sleep
Sound can make it difficult to get sleep and the same goes for the lack of sound. It can be difficult to get sleep if it's too noisy or too quiet. A that can generate a steady color noise can help block out the unwanted sounds, keeping you from falling asleep or even expose you to a comfortable sound to put you in a state of rest. It can work even if you're on the too-loud side of things. You may have already heard of white noise, but there are also other color noise options you can try, all with different frequencies and effects. White noise is the most popular one, featured in machines that have been on the market for decades. But it's not for everyone and it's not the only noise that can help you sleep. We've put this guide together to dig deeper into the different types of noise, what they sound like and how you can figure out which is best for your needs. Read more: Best White Noise Machines What's a sound wave, anyway? All the different "colors" of noise resonate with different amplitudes at different frequencies. They can all help you sleep but it's worth experimenting with the different sounds. Wikipedia/CNET OK, let's dig into a bit of science. You can deconstruct sound waves into two components: Frequency , which refers to how quickly the wave vibrates per second and is measured in hertz. (Any distant memories of high school science coming back yet?) One hertz equals one vibration per second. , which refers to how quickly the wave vibrates per second and is measured in hertz. (Any distant memories of high school science coming back yet?) One hertz equals one vibration per second. Amplitude, also called power, which refers to the size of the waves. This is usually measured in decibels, a measure of the volume or intensity of sound. All the different colors of sound vibrate at different frequencies and their names are loosely analogous to the colors of light. For example, white noise emits all of the frequencies audible to human ears, just like white light contains all of the colors of light visible to the human eye. Don't confuse the colors of sound with ambient noise, which refers to the background noise present in any given setting; for instance, the rumble of a train mixed with passenger chatter, or the rustle of leaves in the wind mixed with the chirping of birds. The colors of sound are continuous, unchanging signals at a particular frequency and amplitude. Why should you use noise to sleep? We've talked about what sound waves are. Now let's establish why they can help you sleep. It drowns out other sounds: Generally, it's not sound itself that wakes us up or keeps us from falling asleep in the first place. Rather, the harsh changes in sound wake us up -- think of a slamming door, a barking dog or a crack of lightning. That's where sleep sounds come in. By filling our bedrooms with a constant sound, we can muffle those outside distractions and create a more soothing environment. Generally, it's not sound itself that wakes us up or keeps us from falling asleep in the first place. Rather, the harsh changes in sound wake us up -- think of a slamming door, a barking dog or a crack of lightning. That's where sleep sounds come in. By filling our bedrooms with a constant sound, we can muffle those outside distractions and create a more soothing environment. It helps you relax and focus on sleep: For many people, the reason they can't fall asleep at night is that they can't get their mind to "turn off." With everyday worries, anxiety and a never-ending to-do list, relaxing enough to fall asleep at night can be difficult. Sleeping with noises, such as brown noise, will help you focus on the sound and allow it to ease you to sleep. The self-proclaimed original white noise machine, Marpac, has manufactured versions of its Dohm Classic since 1962. Marpac/CNET What color noises are good for sleep? White noise for sleep The legacy of sleep sounds, white noise has lulled people to sleep for ages. Because white noise encompasses all of the frequencies any person can possibly hear (from about 20Hz to 20,000Hz), it holds the potential to block out any outside sound. The consistency of white noise creates a tried-and-true masking effect, which can help people fall asleep faster. White noise sounds like the static you hear when you accidentally turn cable TV to an unused channel. Some parents like using sound machines to play white noise to help their infants fall asleep. There are some volume guidelines they need to consider if they do so. According to the American Academy of Pediatrics, the best way to set up a white noise machine is to place it as far away as possible from the child's crib or bed. When setting up a white noise machine in a baby's room, you want to ensure the volume isn't louder than 50 decibels. You can use a decibel or sound level meter to measure how loud the volume is. The AAP also recommends shutting off the sound machine or lowering the volume once the infant is asleep to avoid potential hearing loss. White noise is best for: Those who have insomnia or ADHD. Try it: Because it's the most popular of all the colors, virtually every sleep sound app includes it. You can also find tons of products that use white noise, such as this Marpac white noise machine with more than 10,000 five-star reviews. Pink noise for sleep Pink noise has recently become the darling of all the sleep sounds, presumably because of the fact that recent research has shown pink noise can increase time spent in deep sleep and improve memory. Pink noise is a mix of high and low frequencies, like the sound of failing rain or gentle ocean waves, making it soft and calming. It also has more power in the lower frequency bands than white noise and those strong bass tones make it sound less harsh to the human ear. Because it comprises high and low frequencies, it also has sound-blocking benefits that can help to drown out distracting noises that keep you from falling asleep. For example, if you live in an apartment complex where people come and go all night, pink noise may help drown out the sounds of revving engines or footsteps. Pink noise is best for: People who are light sleepers. Try it: Check out Honeywell's Dreamweaver Sleep Fan, a small bedside fan that emits pink noise along with the oscillation and cooling of a fan. The Dreamweaver is a new product from Honeywell that combines an oscillating fan and pink noise for ultimate snoozing. Honeywell/CNET Brown noise for sleep Think of brown noise like a deeper version of pink noise, with even more bass tones and low-frequency concentrated energy. It sounds dampened compared to white noise but somehow stronger, comparable to hard ocean surf during a storm or the rumble of a brass instrument humming a low note. Unlike the other sounds, brown noise isn't named after the actual color brown. Instead, brown noise gets its name from its similarity to Brownian motion, the random and speedy movement of particles in liquid. Brown noise is best for: People who live in loud places or struggle to clear their minds at night. Try it: The LectroFan Classic has 10 variations of noise, encompassing white, pink and brown. You can also find brown noise on most sleep sound apps. The LectroFan is a small bedside noise machine that emits a variety of different "colors" to help you sleep. LectroFan/CNET Blue noise for sleep The energy of blue noise is mostly concentrated at the high-frequency end, with very few deep tones to balance it out. As such, blue noise sounds similar to the hiss of a kinked water hose. If you're not sensitive to high-pitched sounds, blue noise does a great job of heavily masking outside noises. It's harsh at loud volumes but audio engineers often use blue noise for dithering, a process where they intentionally add noise to a production, such as a song remix, in order to smooth out the sound. Blue noise is best for: Those who can't hear high-pitched sounds very well. Try it: Because blue noise is harsher than the other colors, not many manufacturers include it in basic sleep sound machines. If you really like blue noise, you'll probably have to fork out more for a higher-end device that allows you to mix and customize sounds at different frequencies, like the Sound Oasis Deluxe Sleep and Tinnitus Sound Therapy System S-6000. There is, however, an app for iPhones, White Noise for iOS, that has a blue noise track. Which color of noise is best for sleep? The truth is, we don't know which colored noise is best for sleep. No one knows for sure because no scientists have conducted research that explicitly compares different colors of sound in a controlled setting. To find out which type of noise helps you sleep best, test them all out with an app. I like White Noise Lite for iOS. I've had the lite version on my phone for years, using it whenever I need a little assistance dozing off. It has all the different colors of sound explained in this article, plus some other familiar sounds such as air conditioner, oscillating fan, light rainfall and thunderstorm. You can even mix tracks to create the perfect sleep sound cocktail for you. Once you find a sound you like and that has consistently helped you fall asleep, consider buying a sleep sound machine, such as the LectroFan High Fidelity White Noise Machine, which has 20 sounds to choose from. Dedicated machines often offer higher definition sound and can reach louder volumes than a phone can.
Forbes
2 minutes ago
- Forbes
Surprisingly Simple Ways To Help Ease Your Team's Stress
Kristen M. Waterfield is the Founder of The Malvern School. For many people, life feels more stressful than ever right now. A polarizing political climate. Global unrest. Economic uncertainty. Mandates to do more with less. Pressure to tackle a seemingly endless barrage of requests with an already full plate. It all piles on, and it is a heavy load to bear. Of course, stress at work is nothing new, nor is it completely avoidable. Some psychologists even say a certain dose of stress is good for you. But when existing stress is exacerbated by outside factors and becomes the status quo, something needs to change. Though complex national and international issues loom large, leaders can help alleviate a significant source of stress by addressing what they can control in the workplace. According to the American Institute of Stress, '83% of U.S. workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives.' A few simple steps can make a big difference for your team's mindset and mental health. Anticipate cyclical stress points. While healthy businesses are consistently busy, peak demand often unfolds in a cyclical manner. As a business owner, I always knew when crunch time was coming—and it wasn't necessarily when others would expect. Staying tuned into these cycles allowed me to anticipate intense stretches, acknowledge them throughout the organization, and ensure we were all as prepared as possible to navigate them as a team. Sometimes that preparation meant communicating what was coming and having people take time off beforehand to gear up for a heavy lift. Recognize that recharging looks different for everyone. Whether it's after the height of a particularly stressful period or on a more regular basis, encouraging your team to recharge is essential. This can take many forms. It could be making sure colleagues are taking advantage of their PTO and getting out of the office. For some, a proper vacation may be in the cards. For others, a short staycation or even a day to catch up on errands and appointments will do wonders. If taking time off isn't realistic, flexibility is a tool you can use. If you know long walks clear a teammate's head, help them make space for that. Or if you know someone's favorite exercise class gets them to work a little later than usual, see if a schedule adjustment a few times a week might help. The key is recognizing that recharging and managing stress look different for everyone and keeping an open mind so your team members can get what they need. Ask the right questions. Let me know if this sounds familiar: You want to check in on a teammate, so you swing by and ask, 'How are things going?' You're met with a generic response or a quick status update that doesn't tell you anything about how that person is really doing or what's going on in their lives. Given that personal connections are foundational for creating spaces where people can be their whole selves, do their best work and feel comfortable asking for or receiving support, it's important to ask the right questions. Instead of asking about work, ask 'How are you?' and mean it. "How is your family? What do you need? How can I help you?" Slow down and provide space for more in-depth answers. Showing genuine care for your people and taking an interest in their lives outside of work goes a long way in building candid, supportive and productive relationships. Give team members a say. Make sure every person on your team knows their voice is valued. This was a focal point at my company and one of the reasons I believe we were so successful in retaining top talent. Our folks knew they were appreciated and had a proverbial seat at the table. They could voice concerns freely or proactively solve problems to make their lives more manageable. Having a say meant being part of the solution, not simply surviving under someone else's rule. Put available resources on the radar. When the pressure is on and people are maxed out, it's easy for them to feel isolated and like their options for help are limited. As a leader, it's your job to remind them of the resources that are in place to support them. That may entail engaging another teammate who can reprioritize their work and pitch in, identifying administrative support to help lighten their load or flagging employee assistance programs or wellness benefits that are available for this very reason. Small moves stack up. Stress is a serious epidemic plaguing productivity, morale, emotional and physical well-being and quality of life at large. It's hardly an easy reality to fix. Reducing stress requires systemic solutions and fundamentally changing how most of us live and work. However, leaders have the power to help relieve stress by taking straightforward steps to better support their people. Decades of experience managing hundreds of people showed me that starting with these small moves adds up in a meaningful way. Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
