WHITE NOISE AND SLEEP
How It Helps, What to Use, and Tips for Better Rest
White noise has become a go-to sleep solution for many people struggling with restlessness, noisy environments, or racing thoughts at bedtime. What used to be a sleep solution for babies and children, has become a wide-spread help for folks of all ages!
Whether you have tried a fan, a white noise machine, or a phone app, there is something soothing about a steady, non-intrusive hum in the background. But what exactly is white noise, and how does it improve sleep?
Let’s take a closer look behind the science behind white noise and sleep, its benefits, popular white noise options, and how to use it effectively to enhance your nightly rest. We’ll also address common questions about its safety, impact on babies and children, and how it compares to other sound-based sleep aids.
Table of Contents
What Is White Noise?
White noise is a consistent sound that contains every frequency within the range of human hearing, all played at equal intensity. It is similar to the static sound you hear when a TV or radio is tuned to an empty frequency.
While sleeping, or falling asleep, white noise can mask other sounds—like traffic, snoring, or barking dogs—making it easier for your brain to tune out distractions. This makes it a popular choice not just for sleep, but also for focus, meditation, and calming anxiety.
There are also related sounds in the “color noise” family:
Pink noise: Lower frequencies are louder; often sounds like rain or wind.
Brown noise: Even deeper than pink; resembles thunder or a distant waterfall.
Blue or violet noise: Higher frequencies dominate; often used in tinnitus therapy.
For sleep, white noise and pink noise are most commonly used.
How White Noise Helps You Sleep
There are multiple ways in which white noise helps you fall asleep and stay asleep:
1. Masks Environmental Noise
If you live in a city or share a room with a snorer, unexpected noises can wake you up or keep you from falling asleep. White noise creates a sound blanket, reducing the impact of sudden changes in background sound. This helps the brain stay in a more stable sleep cycle.
2. Reduces Sleep Latency
“Sleep latency” is the time it takes to fall asleep. White noise may help reduce this delay by minimizing auditory distractions and providing a consistent sound environment that signals the brain it is time to rest.
3. Supports Deeper Sleep
Some research suggests white noise may increase the percentage of time spent in deep, restorative sleep stages, particularly when external noise is otherwise a problem.
A 2017 study published in Frontiers in Neurology found that white noise helped patients in a hospital setting fall asleep 38% faster than without it.
4. Helps Maintain Sleep Continuity
White noise can also improve sleep continuity—the ability to stay asleep once you’ve dozed off. Because it reduces the chance that you’ll be awakened by a sudden sound, it supports longer, more stable sleep.
Is White Noise Good for Everyone?
✅ Who Benefits Most
Light sleepers: White noise masks minor disturbances.
Urban dwellers: It can cover sirens, traffic, or apartment noise.
Shift workers: White noise helps recreate a nighttime environment during daylight hours.
Babies and children: Many parents use white noise to mimic the womb, which is actually quite loud.
❌ Who Should Use With Caution
People with tinnitus: Some benefit from white noise, but others may find certain frequencies aggravating.
Those prone to noise sensitivity: While consistent, white noise is still noise; some people may find it irritating.
People who depend on silence to sleep: If you are a silence-sleeper, white noise may initially feel distracting.
Is It Safe to Sleep with White Noise Every Night?
Adults
Yes—using white noise nightly is considered safe for adults, and many people incorporate it into their long-term sleep routine. However, moderation in volume is key. Experts recommend keeping white noise machines or apps at under 50 decibels, which is about the level of a quiet conversation.
Babies and Kids
White noise can be beneficial for infants, especially in the early months. However:
Keep the machine at least 7 feet (2 meters) away from the baby’s crib.
Volume should be kept low, under 50 dB.
Don’t use it all day—limit to nap and bedtime to avoid over-dependence.
A 2014 study in Pediatrics raised concerns about some white noise machines being too loud, so it’s important to choose a baby-safe device and monitor volume levels.
Best Types of White Noise for Sleep
You can get white noise from a variety of sources. Here are the most common:
1. White Noise Machines
Purpose-built for sleep, white noise machines offer consistent, high-quality sound without the distraction of notifications or screen light.
Top picks include:
LectroFan EVO: Fan-based and electronic white noise, with 22 options.
Yogasleep Dohm: A classic model with actual mechanical fan sound.
Hatch Restore: Combines white noise with wake-up lights and guided routines.
2. Phone Apps
Great for travel or testing white noise before investing in a machine.
Popular apps:
White Noise Lite (iOS & Android)
Sleep Sounds by Relaxio
myNoise
Tip: Use airplane mode to eliminate notifications while using apps overnight.
3. Fans and Air Purifiers
Some people prefer natural white noise created by household appliances. A box fan, oscillating fan, or HEPA filter air purifier can do double duty by improving room air quality while helping you sleep.
4. YouTube and Streaming Services
Many playlists and videos feature white noise tracks lasting 8–10 hours.
Search for:
“White noise for sleep”
“Fan sound white noise”
“10-hour white noise background”
Be cautious of ads disrupting playback unless you have a premium subscription.
White Noise vs. Other Sleep Sounds
| Sound Type | Characteristics | Best For |
|---|---|---|
| White Noise | Equal intensity across all frequencies | Blocking external sounds |
| Pink Noise | Softer high frequencies, deeper sound | Deep sleep, relaxation |
| Brown Noise | Even deeper, rumbling tone | Meditation, stress relief |
| Nature Sounds | Includes rain, ocean, forest, etc. | Calming the nervous system |
| ASMR | Soft, repetitive sounds | Relaxation, not always good for sleep |
| Music (Instrumental) | Soothing melodies | Light relaxation before bed |
How to Use White Noise Effectively
1. Keep the Volume Low
Stick to 50 dB or less, roughly the volume of a quiet conversation or a soft rainstorm. White noise that’s too loud can actually be stimulating or even cause hearing damage over time.
2. Position It Correctly
Place your white noise machine across the room, not directly next to your head.
Angle it toward the source of disruptive noise (like a window or hallway).
3. Create a Routine
Incorporate white noise as part of your bedtime routine to help your body recognize the signal that it is time to wind down. For example:
9:00 PM: Dim the lights
9:15 PM: Turn on white noise
9:30 PM: Get into bed with a book or calming activity
10:00 PM: Lights out
Or use our 7-to-10PM adult bedtime routine schedule.
4. Use It Consistently
If white noise works for you, consistency enhances its effectiveness. Use it every night to build a strong sleep association.
White Noise and Travel
Bringing white noise on the go can make hotels, Airbnbs, or airplane naps more restful.
Tips:
Download a white noise app and preload your favorite soundtracks.
Consider a compact travel-friendly machine like the Yogasleep Rohm.
Use earbuds or noise-canceling headphones if you are in shared spaces.
Does White Noise Work for Everyone?
White noise is not a universal solution, but it is backed by both scientific research and widespread anecdotal support. If you struggle with falling asleep or staying asleep due to background noise, white noise is absolutely worth trying.
If you’re not sure whether it’s working, keep a sleep journal for a week before and after using white noise. Track:
Time to fall asleep
Wake-ups during the night
How refreshed you feel in the morning
Should You Try White Noise for Sleep? - Final Thoughts
If you are struggling with falling asleep, waking up throughout the night, or live in a noisy area, white noise can be a simple and effective tool. It is safe for most people, easy to use, and available in a wide range of formats—from apps to machines to old-school fans.
It may take a few nights to get used to it, but for many, white noise becomes an indispensable part of their nightly wind-down.
References
- Science Direct. Sleep Latency. Retrieved from https://www.sciencedirect.com/topics/nursing-and-health-professions/sleep-latency
- Frontiers. (2017). Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia. Retrieved from https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2017.00718/full
- American Academy of Pediatrics. (2023). Preventing Excessive Noise Exposure in Infants, Children, and Adolescents. Retrieved from https://publications.aap.org/pediatrics/article/152/5/e2023063752/194468/Preventing-Excessive-Noise-Exposure-in-Infants?autologincheck=redirected
FAQ
Most frequent questions and answers
For people who are easily disturbed by external sounds, yes—white noise helps mask those disruptions. However, if you sleep soundly in silence, you may not need it.
You might come to rely on white noise as part of your sleep routine, but this isn’t a harmful addiction. It’s more of a behavioral habit that supports better sleep.
At safe volumes (below 50 dB), white noise is not harmful. Avoid cranking up the volume, especially if using earbuds or headphones.
Yes, many people leave it on all night to maintain consistency. Some prefer a timer, but either way is fine depending on your needs.
More Sleep Resources
Is white noise better than silence?
For people who are easily disturbed by external sounds, yes—white noise helps mask those disruptions. However, if you sleep soundly in silence, you may not need it.
Can I get addicted to white noise?
You might come to rely on white noise as part of your sleep routine, but this isn’t a harmful addiction. It’s more of a behavioral habit that supports better sleep.
Can white noise damage hearing?
At safe volumes (below 50 dB), white noise is not harmful. Avoid cranking up the volume, especially if using earbuds or headphones.
Is it okay to play white noise all night?
Yes, many people leave it on all night to maintain consistency. Some prefer a timer, but either way is fine depending on your needs.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
