The sound of traffic, barking dogs, and car alarms can all disturb your sleep. According to the World Health Organisation (WHO), this type of noise contributes to poor sleep in a quarter of the population¹, and it’s on the rise in our towns and cities. It’s no surprise, then, that people are turning to white noise machines to help drown out this unwanted noise.
This blog post asks, does white noise help you sleep, and how does it work?
What is white noise?
White noise is a combination of all audible frequencies (in other words, those that humans can hear) played at the same intensity. It’s similar to the sound of television or radio static.
More recently, the term white noise has been used to refer to any continuous noise used for sleeping or studying.
White noise machines and apps have exploded in popularity in recent years. Sales of white noise apps are expected to keep rising as people increasingly turn to them for help getting a good night’s sleep.
Do white noise machines help you sleep?
Traffic, the noise of the TV from another room, loud music, and dogs barking can prevent you from dropping off and sleeping through the night.
Playing white noise may be able to drown out these unwanted noises. A study among New Yorkers complaining of disturbed sleep found that white noise significantly improved their sleep¹.
The participants were recruited from sleep clinics in built-up areas where there is a high level of environmental noise. The team behind the research concluded that white noise may be an effective tool in helping to improve sleep.
Regularly using a white noise generator may also be able to condition your brain. In other words, it may be possible to train your brain to prepare for sleep when it hears the noise.
More research is needed to understand the effect of white noise on sleep fully.
Pink noise vs white noise for sleep
White noise is often called ‘broadband noise’ because it combines all the frequencies humans can hear played at the same intensity.
Pink noise uses the same range of frequencies as white noise, but the intensity decreases as the octaves get higher. Some think it sounds like wind rustling through leaves or waves crashing on a beach.
White and pink noise is used for sleep, study, and to create a calming environment.
Who can benefit from a white noise machine for sleep?
White noise sound machines are good at drowning out unwanted noises like traffic, so it stands to reason that people who live in noisy city centres and towns will benefit the most.
People who work night shifts can also benefit from a white noise machine for sleep.
Whether it’s next door’s vacuum or children playing outside, with so much going on during the day, it can be hard to drop off, but white noise can help mask these intrusions.
White noise is also popular with parents looking for a way to help their children fall asleep. Babies used to noisy environments may find it easier to fall asleep with white noise playing than in a quiet environment.
It’s not the case for all babies, so before investing in a white noise machine, try downloading a free app on your phone or tablet to judge the effects for yourself.
How loud should white noise be?
When you’re playing white noise at night, whether for yourself or your children, ensure you keep the volume under the recommended level. You could damage your ears without realising it if it’s too loud.
The Sleep Foundation recommends putting your white noise machine, phone or tablet in the corner of your bedroom and keeping it at a level similar to a background conversation or light rustling.
According to the Foundation, exposure to loud noise can put you at risk of ringing in the ears and hearing loss over time. Studies have shown that nearly 65% of infant white noise machines and apps are capable of playing sounds louder than the recommended volume².
Incorporating white noise into your routine
White noise works best as part of a healthy bedtime routine, sometimes called sleep hygiene.
Sleep hygiene is all about establishing a routine for yourself that signals to your brain that it’s time for sleep. This might include brushing your teeth, putting on your pyjamas, and carrying out relaxing activities to wind down.
Your bedroom should be a place of quiet, reserved just for sleep. If that includes using white noise, then decide upfront whether you want it to play all night or just while you fall asleep. If you only need it to drop off, then set it on a timer so it doesn’t disturb you during the night.
The bottom line on white noise for sleep
So, does white noise help you sleep? The answer is still unclear, and more research is needed to determine the physiological effects of white noise on the body. However, we do know that it can help drown out unwanted noises.
White noise is more likely to benefit people living in metropolitan areas and night shift workers by creating a calming environment for them to fall asleep.
Alongside having a comfortable bed with the correct mattress and pillows, your environment is perhaps the most crucial part of getting a good night’s sleep.
1. Ebben MR, Yan P, and Krieger AC. (2021) The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Available at https://bit.ly/3BqMf5L. Accessed 16 May 2023.
2. Hong SA, Kuziez D, Das N, Harris D, and Brunworth JD. (2012) Hazardous sound outputs of white noise devices intended for infants. Available at https://bit.ly/3M8Z2P1. Accessed 16 May 2023.