What is white noise (and how can it benefit your sleep)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Having trouble falling or staying asleep? White noise could be the answer. Explore 4 benefits of white noise, what it's used for, and how to choose the best white noise machine.
Have you ever noticed as you’re falling asleep that the silence is just too… loud? It might be the sound of your heartbeat in your ears, or a persistent owl hooting outside your window. Maybe you live in a noisy household, or you can hear your neighbors through the wall. Or perhaps your thoughts are always racing and it’s all you can tune into.
But if you’ve ever been soothed to sleep by the steady hum of an air conditioner or the calming whir of a fan, you know a thing or two about “white noise.” It’s a peaceful background sound that lots of people find helpful at night, especially when they’re trying to get better sleep. Let’s explore.
What is white noise?
People often use white noise as a catch-all term to refer to any continuous background sounds. But white noise is actually a specific type of noise: It’s a blend of all the different sound frequencies that the human ear can detect. The result is a steady “shhh” sound, like static on an untuned radio.
Did you know: The name “white noise” comes from the concept that white light is a combination of all colors in the visual spectrum. Since white noise is an audible spectrum of all possible sounds, a similar name is used to describe it!
It can seem counterintuitive to introduce noise into a sleep environment — after all, we all want to sleep peacefully, right? But white noise is the audio equivalent of a blank canvas: It’s completely unremarkable, and has no discernible features to distract or stimulate your brain.
Give it a listen for yourself:
Can white noise help you sleep?
We all know that our sleep quality plays a huge role in our emotional, physical, and mental health. Without sufficient sleep, we can experience impaired memory, difficulty focusing, slower reaction times, and potential health risks associated with chronic sleep deprivation. Yikes, right?
But getting the right amount of good quality slumber can be tricky, even if we’re not up partying all night. Luckily, with the advent of white noise machines and sleep apps, it's becoming easier to bring white noise into your bedtime routine at home and when you’re on the go.
4 possible benefits of white noise
1. Masks disruptive sounds: White noise is primarily used to drown out other potentially disruptive sounds in your environment. Our brains are primed to detect changes in sound rather than constant noise. For example, the sudden bark of a dog or slamming of a door nearby can disrupt your sleep more easily than the continuous rumble of traffic. But even if you're unaware of noises during the night, they can still impact the quality of your sleep by disrupting certain sleep stages and shortening your overall sleep time.
2. Promotes relaxation: White noise is processed by the brain in the same way as other sounds. However, research suggests that white noise doesn’t command the same level of attention as speech or music. One study found that while the brain registers white noise, it doesn't class it as significant as a melodic tone or rhythmic beat. This makes it an ideal background sound — it’s steady enough to mask disruptive noises but not engaging enough to keep you awake. Basically its monotonous hum is the perfect combination of being boring enough yet still super calming to help you relax and ease into sleep.
3. Quiets the mind: If you have an active mind, silence can amplify racing thoughts, but white noise can offer a soothing backdrop to help calm the mental chatter. (These five tips can also help you quiet that midnight anxiety.)
4. Helps you build a better sleep routine: Establishing a consistent sleep routine can improve the quality and duration of your sleep, because it signals to your brain and body that it's time to wind down. If you’re thinking your sleep routine needs a revamp (no, bedtime routines aren’t just for kids!), try activities like meditation, reading, listening to calming music, or enjoying a warm mug of chamomile tea. Adding white noise into this mix can serve as the final cue, telling your brain it's time to sleep. The more you use white noise, the stronger the association your brain will make between the sound and sleep.
💙 If the sound of white noise is too one note for you, try this White Noise Ocean Surf soundscape instead.
How to choose the best white noise machine for you
Just like finding the perfect pillow, selecting the right white noise machine requires some trial and error. With so many options available, focus on key features that match your needs to help you choose.
Sound variety and quality: Some machines only play pure white noise, while others include pink noise, brown noise, nature sounds, or even fan sounds. If you’re new to the noise-at-night world, try a machine that offers a range of sounds so you can find what works best for you. Make sure the audio quality is clear and free from loops or stop/starts that might become distracting.
Volume control and range: A good white noise machine needs to be loud enough to mask disruptive noises, but not so loud that it becomes uncomfortable. Look for a machine with a wide volume range, especially if you share a room with someone and need to compromise.
Timer and continuous play options: Some machines include a timer feature that automatically shuts off the sound after a set time, which can be helpful if you only need noise to fall asleep. Others play continuously until turned off, which is better if you prefer to hear white noise all night long.
Portability and size: If you travel often, a portable white noise machine might be a good investment. Compact, lightweight machines can easily fit in a suitcase or overnight bag, and some models are battery-operated or rechargeable, making them even more convenient for when you’re away from home.
Additional features: Some white noise machines come with nightlights, alarm clocks, or Bluetooth speakers. While these extras aren’t essential, they can make the machine more versatile. If you prefer a simple, no-frills device, there are basic models that focus just on sound.
Price and durability: White noise machines range from budget-friendly to high-end models. Consider how often you’ll use it and how important durability is to you. Investing in a well-built machine can save money in the long run, especially if you rely on white noise nightly, but if you only use it occasionally a cheaper model might be better.
6 practical uses of white noise
White noise isn’t just for when you need some shut-eye: a gentle soundscape of background noise can be super helpful in many everyday situations, too.
1. Improving your focus and productivity
In noisy environments, white noise can help drown out background chatter. This can create a more consistent sound environment that can help you improve concentration and reduce distractions. White noise may be especially helpful for those with attention-deficit/hyperactivity disorder (ADHD).
2. Soothing fussy babies
The gentle, continuous sound of a white noise machine mimics the environment of the womb, which may calm newborns and promote better sleep in babies. Some machines are specifically designed for nurseries, and can play lullabies too.
3. Keeping your conversations private
Placing a machine near a door or window can mask conversations, making it harder for others to overhear sensitive information. This can be particularly useful for therapy offices or shared workspaces, or if you’re trying to have a work call when you’re at home.
4. Relieving tinnitus symptoms
People with tinnitus often experience ringing or buzzing in their ears, especially in quiet environments. White noise can mask the internal sounds, making the condition less noticeable. Some tinnitus sufferers keep white noise machines on to bring relief both during the day and while sleeping. But it’s best to check with your doctor before you start any new therapies for tinnitus.
5. Supporting meditation and relaxation practices
White noise can help create a peaceful atmosphere for your mindfulness practices by blocking out sudden noises that might interrupt or distract you. It can also create a calming backdrop for meditation or relaxation exercises. Need some inspiration on how to wind down? Here are 12 ways you can relax and reduce stress.
6. Helping shift workers sleep
White noise can create a consistent sound barrier that helps mask disruptions like traffic, construction, or chatty people, making it ideal for people who need to sleep during the day. This can lead to deeper and more restful sleep, even during unconventional hours.
💙 Experience the soothing effects of White Noise tonight with the help of this soundscape.
White noise FAQs
What are the benefits of white noise for sleep?
White noise helps mask disruptive sounds, promotes relaxation, and can help to quiet an active mind. It creates a consistent background sound that helps to drown out sudden noises and may improve the overall quality of sleep. Many people find it easier to fall and stay asleep with white noise, as it reduces nighttime disturbances and makes it easier to establish a sleep routine.
Can white noise be harmful?
While white noise is generally safe, listening to sounds at high volumes can potentially damage your hearing over time. The National Institute of Occupational Health (NIOSH) guidelines caution against prolonged exposure to all noises—from machinery to rock concerts—at 85 decibels or higher.
That said, there are no official guidelines for the optimal volume setting for white noise during sleep. A good starting point could be around 46 decibels — a level that promoted better sleep in one study. Make sure you adjust the volume to a comfortable level for you, as long as it's not too loud. This is especially necessary when it comes to babies and children.
Is there a risk of becoming dependent on white noise?
It’s possible to develop a reliance on white noise for sleep, because if you use it every night, you may find it harder to sleep without it. To avoid dependency, try alternating between white noise and other calming sounds like pink noise, ocean waves, or guided sleep meditations. This variety helps you be more flexible while still benefiting from background noise.
What does science say about white noise?
Research shows that white noise may improve sleep by masking disturbances and reducing the brain’s response to sudden sounds. Studies suggest that while the brain registers white noise, it doesn’t engage with it the same way as music or speech, which makes it less likely to disrupt sleep.
Some research also indicates that white noise can improve sleep onset (how quickly you fall asleep) and increase overall sleep quality. Having said that, the jury is still out on the benefits of white noise.
What is the spectrum of noise colors?
White noise is just one part of the noise spectrum. Here are the main types:
White noise: A mix of all sound frequencies creates a steady “shhh” sound, similar to static.
Pink noise: Lower frequencies are louder, resulting in a deeper, more balanced sound (similar to rainfall).
Brown noise: Even deeper than pink noise, brown noise resembles the sound of a distant thunderstorm or strong wind.
Blue noise: Higher-pitched and less common, it’s often used for tinnitus relief.
Each color has its unique properties, but white noise is the most widely used for sleep and relaxation.
What color noise is best for sleep?
Many people find pink noise to be the best for sleep. It’s a softer and more balanced type of sound compared to white noise, and it’s been shown in studies to promote deeper, more restful sleep.
While white noise can be sharp for some, pink noise has more low-frequency sounds, which can be more relaxing for the brain. Some people also use brown noise, which has even deeper tones, to help them sleep. Ultimately, it comes down to personal preference, so it’s worth experimenting with different types of noise to find what works best for you.
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