We live in a world where we are inundated with sounds throughout the day - some pleasant, some not so pleasant - but we very rarely experience silence. Does this matter? Actually, it does. The World Economic Forum has just published a list of the worst cities for noise pollution based on over 200,000 hearing tests. (Alex Grey, March 27, 2017)

Silence has been found to stimulate brain growth: In 2013, a study into brain structure and function found that a minimum of two hours of silence could result in the creation of new brain cells in the area of our brains linked to learning and recall.

Noise affects our stress levels by raising cortisol and adrenaline. A study in the journal Heart in 2006 found that silence can relieve tension in just two minutes.

Silence is more "relaxing" for your body and brain than listening to music - as measured by a lowering of blood pressure and increased blood flow to the brain.

Periods of silence throughout the day enhance sleep and lessen insomnia. We have all heard advice about "winding down" before bed but few of us apply it to ourselves.

Research throughout the 20th century has linked noise pollution to an increase in heart disease and tinnitus. The World Health Organization likened it to a "modern plague."

Conor O'Shea writing for Lifehack found that on a retreat of 100 people, there was an increase in awareness and more time for personal reflection. There was space to listen to your inner voice and make measured decisions.

You will find yourself able to focus better. This seems pretty obvious but how many of us try to finish a report surrounded by noise or colleagues and how many youngsters insist on listening to music while studying? Numerous studies demonstrate that this is unhelpful.

Lowering sensory input helps us to restore our cognitive resources. We stop feeling overwhelmed. We can then tap into our creativity and daydream, fantasize, and meditate. When we allow ourselves this quiet reflective time we find that, as Herman Melville wrote, "All profound things and emotion of things are proceeded and attended by silence."

"The soul always knows what to do to heal itself. The challenge is to silence the mind." -Caroline Myss. How you achieve this is up to you, but I find a 10-minute breathing meditation conducted in total silence calms me down and allows me to focus on the task in hand. I start to prioritize well so that unnecessary tasks become just that - unnecessary.

A favorite quote of mine is attributed to Abraham Lincoln: "Better to remain silent and be thought a fool than to speak and remove all doubt." This last point is that we need to learn that silence is often the best strategy not only for ourselves but for others, too. Not everyone wants to hear your opinion. Before we speak we should ask ourselves, "Who does this benefit? Is this kind? Do I need to say it?"

Speak only when you feel your words are better than silence

So silence is golden and also good for our health. Try and build some into every day to reap its numerous rewards. I'll leave you with this quote from Deepak Chopra: "There is no substitute for the creative inspiration, knowledge, and stability that comes from knowing how to contact your core of inner silence."

Silence is a source of great strength

While some people dislike a silent environment, equating it with being alone and lonely, others look forward to spending time with just their thoughts, seeking silence with eagerness, as if anticipating a gift. Indeed, silence offers profound benefits, many of which we aren't even aware of.

Silence is good for overall physical health and well-being

Besides giving our ears a break, silence has been shown to offer significant health advantages that boost overall well-being.

From a physiological standpoint, silence helps:

1. Lower blood pressure, which can help prevent heart attack.





2. Boost the body's immune system.





3. Benefit brain chemistry by growing new cells. A 2013 study found that two hours of silence could create new cells in the hippocampus region, a brain area linked to learning, remembering, and emotions.





4. Decrease stress by lowering blood cortisol levels and adrenaline. Furthermore, according to a 2006 studyTrusted Source in Heart, two minutes of silence relieves tension in the body and brain and is more relaxing than listening to music. This was attributed to changes in blood pressure and blood circulation in the brain.

   
   



5. Promote good hormone regulation and the interaction of bodily hormone-relate systems.





6. Prevent plaque formation in arteries.

   
   
   

7. Lending credence to these observations, science now recognizes the harmful effects of noise pollution on human health and cognition.

Silence promotes psychological and emotional benefits

Taking a break from difficulties at home, work or school is often best accomplished with a conscious choice to entertain silence. Without the distractions of tech devices, ringing phones, incoming messages, unexpected assignments or chores, or the demands of children, co-workers, family members and friends, it's easier to calm the mind and restore balance.

Silence may help in the following areas:

Creativity

- When allowing thoughts to go where they will, inspiration may bubble up. Solutions to current or long-standing problems may suddenly occur to you, or a work-around or innovative approach may seem more feasible. Ideas for going in a different direction could coalesce, helping build momentum and excitement for spinning them off into yet other potential avenues to pursue.

Awareness of self and environment

- Once you're comfortable in your silence, you'll notice a distinct shift in your ability to be more self-aware. In addition, you can better appreciate the world around you, including your immediate environment.

Reflection

- Silence permits the kind of reflection that is beyond mere introspection. It promotes the ability to connect threads in a seemingly disorganized, disconnected world. After meditating in silence, you may be more motivated to mend significant relationships that have become strained, embark upon a self-improvement program, pursue a more challenging career path, vow to adopt a healthier lifestyle.

Sensitivity to flow of life force

- As a living organism, becoming aware of your essence, your flow of life force is important to maximizing your potential and impact on those closest to you. No one exists in a vacuum. We're all members of the human species. As such, our life force separates us from all other species.

Insomnia

- In a scientific research, Trusted Source published in JAMA Internal Medicine, older adults experiencing insomnia found relief in the form of improved sleep quality and less daytime impairment after undergoing a 6-week intervention of mindfulness meditation.

Suggestions for entertaining silence:

1. At a loss for effortless ways to get in the practice of entertaining silence? It isn't as difficult as you might think, and anyone can begin to cultivate silence to help benefit overall health and well-being. Try these suggestions:



2. Invite a friend for a walk outside in nature. Then, make sure to walk at least part of the way in mutual silence. You can also walk solo to get more in tune with nature and allow your mind to take a quiet time-out.



3. Remain in bed an extra 5 minutes before getting up for the day. Use this time to slowly awaken to the world, basking in the silence of the sleeping quarters, letting your thoughts wash over you. Say a silent prayer of gratitude for all that you have and ask for blessings for the day ahead.



4. Engage in deep breathing exercises. This helps calm your mind and quiet it at the same time.



5. Meditate. This practice can be whatever you want it to be, from simple to more intricate. Teach yourself or join a class, whatever works for you to get in the habit of silently witnessing your thoughts.