About this episode
Welcome back to Brown Noise Sleep Sounds, the podcast where we explore calming sounds and simple tools to help you sleep better, focus deeper, and breathe easier. I’m your host, and tonight we’re talking about something simple—but surprisingly powerful: the box fan. If you or someone you love lives with ADHD, you know how hard it can be to turn the mind off at night. Racing thoughts, sensory sensitivity, and an overactive brain can all make sleep feel impossible. But a humble box fan might be more helpful than you think. Box fans create a consistent, low-frequency hum—very similar to brown noise. That deep, steady sound helps drown out distractions, from outside traffic to creaky floors to the inner monologue in your head. For people with ADHD, the brain is always scanning—always alert. Silence can actually feel uncomfortable, even overwhelming. But a fan’s sound creates what researchers call an auditory cocoon—a blanket of sound that gives the brain permission to settle. It’s not just about blocking noise. It’s about giving the ADHD brain something predictable to latch onto. That gentle, unchanging hum provides a sense of safety and routine, which helps regulate the nervous system and calm the body enough for sleep. Many people say they fall asleep faster, stay asleep longer, and even wake up feeling more rested when they use a fan. It’s simple. It’s inexpensive. And it works. So tonight, as you lie down, take a moment to notice how the sound of the fan fills the room. Let it carry your thoughts away, soften the edges of your day, and create a space where your mind can finally rest. Thanks for listening to Brown Noise Sleep Sounds. If you find peace in this episode, share it with someone who might need it. And as always, sweet dreams—and stiller minds. My Podcast: https://open.spotify.com/show/1I7B3XLaA9Tc1kaYRhpdJB Artist: https://open.spotify.com/intl-de/artist/1MdRIDPwsC6q6WTeRiH134?si=EkNrjtHpToedtAuxygXAzg