I remember the first time I realized I couldn’t sleep without some kind of sound in the background.
I’d just moved into a new apartment and found myself tossing and turning in complete silence. After an hour, I switched on a quiet playlist. Within minutes, I finally drifted off.
That night, I started pondering why I relied so heavily on ambient noise.
Was it the fear of my own racing thoughts in the dark? Or maybe a comforting habit I picked up during my school days, when I’d keep the TV on to mask the house settling at night?
Over the years, I’ve met plenty of people who share this quirk. And, interestingly, I’ve noticed some overlapping traits among us “sound sleepers.”
In this article, I’ll share six traits I’ve observed in people who need background noise to sleep.
1. They have an incredibly active mind
When I talk to friends who need a podcast or a fan whirring to drift off, there’s a consistent theme: they can’t turn off their thoughts at bedtime.
If you’re one of those people, you might know the feeling all too well. Your brain races with to-do lists, random memories, or concerns about the future the second your head hits the pillow.
I get this completely—my own mind feels like a never-ending stream of information sometimes. I’ll find myself replaying conversations from the day or planning out the next morning before I’ve even settled under the sheets.
That’s where background noise becomes a handy companion. It’s like a gentle buffer between you and the hum of your thoughts.
The low murmur of a TV show or the soft whoosh of a fan can redirect your focus just enough that you’re not falling down the rabbit hole of overthinking.
Having an active mind doesn’t mean you’re anxious or stressed out 24/7. More often than not, it reflects a creative or analytical streak.
You might be the sort of person who questions everything, loves problem-solving, or notices details that other people miss. The downside?
That well of ideas can overflow when you’re supposed to be winding down. Turning on a favorite podcast or music playlist can be the mental wind-down you need.
2. They crave a sense of security
There’s something undeniably comforting about background noise—like a lullaby that whispers, “You’re not alone.”
Growing up in a bustling household, I got used to falling asleep to the low hum of conversation or the clink of dishes being washed in the kitchen. That subtle bustle turned into a security blanket.
If you can’t sleep without some soft sounds, you might also thrive on feelings of safety and familiarity. Total silence, especially if you’re in a new environment, can feel unsettling.
When there’s a bit of noise, it’s almost like having a companion in the room. Even a YouTube video playing on low volume can provide that soothing sense of “someone else is here,” which eases you into slumber.
This desire for security can show up in other parts of your life too. You might find that you prefer working in coffee shops where there’s some background buzz.
Or you choose group settings over complete solitude because the presence of others—just like the sound you need at night—brings you comfort.
It’s not about needing constant validation. Rather, it’s a subtle reminder that you’re part of a shared world, and that sense of belonging can lower stress.
3. They’re curious and open to self-exploration
I’ve noticed a third trait among people who rely on background noise: they tend to be curious souls who enjoy learning about themselves and the world.
Perhaps you’ve spent late nights delving into YouTube channels on psychology, or you’ve tried meditation apps just to see if they’d work for you.
Curiosity might even be the very reason you started playing a new sleep playlist or nature soundtrack—just to test out what best quiets your mind.
I leaned into my own curiosity a few years ago when I realized I didn’t just want background noise; I needed it to sleep. It got me wondering if something deeper was driving this habit. During my little research spree, I stumbled on Rudá Iandê’s “Free Your Mind” masterclass.
At first, I wasn’t sure if it would be relevant. But the more I listened to Rudá’s insights on self-limiting beliefs, the more I recognized that my nighttime restlessness was tied to a deeper fear of being alone with my thoughts.
The exercises in the course inspired me to question which of my habits were truly helping me and which were just covering up unresolved anxieties.
If you’re someone who’s endlessly curious about why you do the things you do—or how your mind really works—you might find the same benefits I did. Exploring these patterns can be incredibly liberating.
4. They’re highly sensitive to environmental shifts
Ever notice how certain people can’t stand complete silence or abrupt noise changes? If you fall into the camp of needing background noise, you might be sensitive to even the smallest disturbances.
The hum of a gentle fan or the slight crackle of a speaker is constant and predictable. But dead quiet can make every sound—like a creaking floor or the neighbor’s footsteps—feel jarring.
I discovered how sensitive I was when I tried sleeping without noise after years of having some form of audio on in the background. Every little bump in the night jolted me awake.
My mind would go into hyper-awareness mode: Was that the wind? Did something fall outside? Just one unexpected noise could keep me up for hours.
This sensitivity can be an asset in other aspects of life, too. If you’re that person who picks up on a friend’s subtle change in tone or notices a tiny flicker of emotion on a colleague’s face, that can be incredibly empathetic and compassionate.
The key is managing this sensitivity in a way that doesn’t drain your energy.
At bedtime, a gentle soundtrack or the murmur of a narrated audiobook can be the perfect shield against random noises that might otherwise disrupt your peace.
5. They’re more at ease when multitasking
Have you ever felt more productive when you have a podcast going while you clean or when music is on in the background as you answer emails? If you can’t sleep without some noise, you might also function better with multiple forms of stimulation.
I’ve realized that the low-key multitasking of listening to something while doing something else keeps me focused.
If I’m tidying my apartment, for instance, I’ll often put on a documentary. The same principle applies at bedtime—my brain is partially occupied with the background noise, leaving just enough room to drift off without ruminating on every little thing that happened during the day.
That said, this multitasking inclination can turn into a double-edged sword if it leads to constant overstimulation.
The trick is finding balance—knowing when you truly need background noise to help you concentrate or relax, and recognizing when you might just be avoiding important thoughts or emotions.
But generally, if you’re someone who likes having your senses gently engaged in multiple ways, you probably do well with that nighttime audio companion.
6. They often cherish rituals and consistency
Finally, I’ve noticed that people who require background noise at bedtime typically appreciate consistency and routine in their lives.
Think about it: you have a specific playlist, a preferred YouTube channel, or maybe you switch on a box fan at just the right speed. That nightly routine isn’t random—it’s carefully curated to create the optimal sleep environment.
For me, I’m a creature of habit. I have my favorite blanket, my essential oil diffuser, and that comforting background murmur. It’s all part of the wind-down process.
And I know others who don’t just randomly throw on noise; they have the same track or TV show—Friends, for example—night after night. This familiarity is like a signal to the body and mind that it’s time to let go of the day’s worries and sink into rest.
Rituals can help you feel grounded, especially if you’re juggling a million things in your waking life. Whether you’re working, studying, or managing family responsibilities, having a consistent nighttime ritual gives you a sense of control.
It’s like telling yourself, This is my sacred time. I’m winding down now, and nothing else needs my attention. That small but impactful signal can make a world of difference in how well you sleep and how rested you feel the next morning.
Conclusion
Our sleep habits often reveal more about us than we think.
If you’re someone who can’t drift off without the lull of background noise, there’s a good chance you have a wonderfully active mind, a sensitivity to sudden changes, and a craving for security that soft sounds can provide.
You might also be the kind of person who’s fascinated by the inner workings of your own thoughts, drawn to little rituals, and comfortable juggling multiple forms of stimulation.
Of course, these observations aren’t set in stone, and everyone’s situation is unique. Still, it’s intriguing how one small bedtime quirk can reflect deeper aspects of who we are.
Here at DM News, I love unearthing hidden insights like this—because the more we understand about ourselves, the better we can care for our minds and bodies.
Sleep well, stay curious, and don’t be afraid to explore the reasons behind the habits that shape your life.
