Noise pollution makes us anxious and stressed, and can even impact the health of our heart and brain
Regular periods of silence may just be the antidote to our noisy world. (Getty Images: Tixti)
Our world is full of noise.
Mobile phones, road traffic, construction work, sirens and alarms, trains and the clamour of crowds are just some of the noise that regularly compose the soundtrack to city life.
Yet prolonged exposure to some sounds over 85 decibels can lead to permanent hearing loss, according to the Department of Health and Aged Care.
It doesn't take much to nudge this threshold when you consider normal conversation comes in at around 60 decibels, heavy traffic at 85, a lawnmower at 90, a hair dryer at 100 and loud music through your headphones at 106.
According to the World Health Organization, sound that is under 80 decibels is considered safe. The recommendation for good sleep is around half of that.
But does noise impact our physical and mental health in other ways? And can we benefit from regular periods of silence?
Impact of noise
According to the World Health Organization, noise pollution is linked to disturbed sleep and poor work performance. It can also impact cardiovascular health and, in early childhood, have a lifelong influence on health and academic achievement.
Meanwhile, an increasing body of research shows that sustained traffic noise can potentially impact the central nervous system.
Noise can impact sleep, and chronic sleep deprivation can contribute to depression and anxiety, according to Ms Morey-Nase. (Supplied)
According to clinical psychologist Catherine Morey-Nase, chronic exposure to loud or disruptive noise can also elevate stress levels.
"Prolonged activation of the stress response can contribute to feelings of anxiety, irritability and overwhelm," she explains.
"Over time, chronic sleep disruption can contribute to mood disorders like depression and anxiety."
The impact of noise, however, entirely depends on a few things, including intensity, duration and the listener's sensitivity.
Its psychological impact is also influenced by control, according to Ms Morey-Nase. A noise that a person perceives as uncontrollable, such as construction noise, has a greater negative impact than noise that can be controlled, like playing loud music.
Noise pollution can also disproportionately impact those unable to afford to live in quieter areas or those without adequately insulated homes.
How silence can be good for you
Maria Mylonas has been on seven silent retreats and can attest to the benefits of silence.
"My very first silent retreat was triggered by a not-so-nice breakup. [I was] wanting to get away from my usual life and just give myself some time to really think about what I [was] going through," she tells ABC Radio National's Life Matters.
"Everyone keeps thinking that when you go on a silent retreat, the difficulty will be not speaking. But that wasn't the difficulty. The minute you stop talking, the minute you turn off all your devices, the mind really decides to take over."
Despite struggling to settle her busy mind, Maria came back for more.
"It's such a beneficial experience, to be honest.
"It was through silence — and it wasn't the first retreat, but after going back over and over again — that I started to find techniques to be able to control that mental busyness.
"It's something that I really enjoy doing now. It was midway through a silent retreat that I remember having my first experience where I finally felt that mental clarity, that clarity I was seeking."
Maria Mylonas can attest to the benefits of silence. (Supplied)
"It was beautiful. That's what keeps me going back."
A joint US-German study in 2013 revealed that two hours of silence a day can promote cell growth in the hippocampus, the part of your brain that helps with learning and memory.
Ms Morey-Nase believes silence can also help reduce stress by calming the mind and lowering cortisol levels, aid concentration by reducing distractions, promote mental clarity, and offer time for thoughtful self-reflection.
In other words, silence gives you the room to think.
"It can also improve sleep quality by supporting nervous system regulation and lowering the heart rate," she adds.
Power of silence
Matt Mikkelsen is an executive director of Quiet Parks International in the US and a documentary maker dedicated to preserving the world's quiet places.
His not-for-profit designates quiet spaces around the world, such as Hampstead Heath in London, Desert Mountain in Arizona and Namibrand Nature Reserve in Namibia.
Mr Mikkelsen defines sound as being native to an area, as opposed to noise, which is anything that interrupts that information.
"So you can have a lack of noise pollution in places that are very loud, like the Amazon jungle. You can also have natural silence in the middle of the desert where you're literally hearing nothing," he explains.
Noise pollution is a pressing problem in the US, where as early as 1981 the Environmental Protection Agency estimated that nearly 100 million people in the US had annual exposure to traffic noise that was high enough to be harmful.
Mr Mikkelsen's work with the organisation involves taking people from noisy city areas to quiet places.
The Purnululu National Park in the East Kimberley in Western Australia has been nominated as a "quiet place" by Quiet Parks International. (Supplied: Gary Annett)
"We essentially look at wilderness areas all over the world and try and identify places that are quiet or free from noise pollution, take data on them and study them, and then also raise awareness about them so that way people can find quiet when and if they want it," he explains.
"Quiet takes a little while to get used to and then once you're used to it, it becomes something that you need to have a healthy and fulfilled life."
"It really is the antidote to all the bad things that noise brings into our world."
How to include silence in your life
While silence used intentionally can lead to positive outcomes, prolonged or excessive isolation in silence can be detrimental, especially for people struggling with mental health challenges like anxiety, depression or post-traumatic stress.
"It can be important to create some structure and support around silence," Ms Morey-Nase says.
One way to do this is by starting your day in silence.
"You might get up a little earlier than the rest of your household and take some time to sit quietly with a cup of tea, do some stretching, journal or meditate," she explains.
"Many people reach for their phone first thing in the morning or turn the radio or television on as soon as they get up, so being more conscious around how quickly you do this after waking up can be a good way to begin introducing more silence into your day."
The end of the day is another opportunity to enjoy quiet, reducing noise and stimulation as you wind down and get ready for bed.
"You could also take yourself out for a walk and leave your phone at home. Or, if you run you might try leaving your headphones at home and instead tune into your body and the environment around you," Ms Morey-Nase says.
"Silence also offers the opportunity to engage in quiet activities such as reading, writing or other creative pursuits.
"[And] you might practice silence with others too. Sitting in comfortable silence with others — whether family or friends — can strengthen your connection in surprising ways."