What is white noise, and does it help you sleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
White noise can be a game-changer for those struggling with sleep. We’re delving into the science, the benefits, and how it compares to the other noise colors.
If you've ever felt soothed by the steady hum of an air conditioner or the calming drone of a fan, you've experienced the comforting power of what is known as “white noise.” But what is it and why is it so effective in promoting better sleep?
What is white noise?
White noise has become a catch-all term that we use to refer to any continuous background sounds. But white noise is actually a specific type of noise.
In its most fundamental form, white noise is a blend of all the different sound frequencies that the human ear can detect. Imagine a symphony where every musician plays a different note simultaneously — that’s the orchestra of white noise. The result is a steady “shhh” sound, like static on an untuned radio.
Did you know: The name “white noise” is inspired by the concept of white light, a combination of all colors in the visual spectrum. White noise is an audible spectrum of all possible sounds.
It might seem counterintuitive to introduce noise into a sleep environment. But the brilliance of white noise lies in its unremarkable nature. It’s the audio equivalent of a blank canvas, with no discernible features to distract or stimulate the brain. In other words, it’s the great equalizer.
Give it a listen for yourself:
The benefits of white noise
White noise is primarily used as a noise masker 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.
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 white noise an ideal background sound — it’s steady enough to mask disruptive noises but not engaging enough to keep you awake.
Even if you're unaware of being woken by noises during the night, they can still impact the quality of your sleep by disrupting certain sleep stages and shortening your overall sleep time.
White noise has also been shown to:
Promote relaxation: The monotonous hum of white noise can have a calming effect, encouraging relaxation and paving the way for sleep.
Quiet the mind: For those with active minds, silence can amplify racing thoughts while white noise offers a soothing backdrop to calm the mental chatter.
💙 If regular white noise isn’t for you, try a variation like this White Noise Ocean Surf soundscape instead.
The spectrum of noise colors
While white noise is arguably the most well-known, it's not alone in the noise color spectrum. Each “color” of noise has a different frequency distribution, offering unique benefits, many that can help you sleep. Here's a brief overview of nine different noise colors:
1. White noise
Covering all frequencies equally, white noise is a constant, static-like sound. It's the jack-of-all-trades in the noise color spectrum, efficiently masking other noises and providing a soothing background hum.
💙 Try our White Noise soundscape for yourself.
2. Pink noise
Pink noise is similar to white noise, but it emphasizes lower frequencies, resulting in a deeper, more balanced sound. It has been compared to the rustling of leaves or the gentle patter of rain. Research suggests that pink noise can enhance deep sleep, making it a good alternative for those who find white noise too high-pitched.
💙 Explore Pink Noise and see how it compares to the rest.
3. Brownian noise
Brown (or red) noise emphasizes even lower frequencies than pink noise. It produces a deep, resonant sound often likened to a roaring waterfall or distant thunder. While research on brown noise is limited, anecdotal evidence suggests it can be beneficial for promoting relaxation and sleep.
💙 Let this Brownian Noise soundscape help you relax and fall asleep tonight.
4. Green noise
A subset of brown noise, green noise focuses on the mid-frequency range, including many nature sounds.
💙 Find out of if you think Green Noise really is one of the most relaxing sounds in the world.
5. Blue noise
The opposite of pink noise, blue noise increases in power with frequency, resulting in a hiss-like sound.
6. Violet noise
Similar to blue noise, violet noise has an even greater increase in power as the frequency rises.
7. Gray noise
Gray noise is adjusted to sound equally loud at all frequencies to the human ear.
8. Black noise
Also known as silence, black noise refers to the absence of noise.
9. Orange noise
Orange noise combines pink and blue noise, with peaks in the middle of the frequency spectrum.
How can white noise help you sleep?
We all know that quality sleep is crucial to our health and wellbeing. Lack of sufficient sleep can lead to impaired memory, difficulty focusing, slower reaction times, and potential health risks associated with chronic sleep deprivation.
Yet getting the right amount of good quality slumber can be tricky, even if we’re not partying all night. With the advent of white noise machines and sleep apps like Calm, it's now easier to incorporate white noise into your bedtime routine at home and on the go.
Building a sleep ritual
Establishing a consistent sleep routine can significantly improve the quality and duration of your sleep. An individually developed set of pre-bed actions signal to our brains and bodies that it's time to wind down.
Your sleep routine could involve activities like meditation, reading, listening to calming music, or enjoying a warm mug of chamomile tea. Integrating 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.
💙 Before you turn on your white noise, try a relaxing sleep-centered guided practice like Journey Into Sleep.
Can white noise be harmful?
While white noise is generally safe, listening to sounds at high volumes can potentially harm your hearing over time. The National Institute of Occupational Health (NIOSH) guidelines caution against prolonged exposure to noises at 85 decibels or higher. This applies to all sounds, from machinery to rock concerts.
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. However, adjusting the volume to a comfortable level for you is crucial, ensuring it's not too loud to cause long-term damage. This is especially true when it comes to babies and children.
It's also worth noting that using white noise consistently could lead to a form of dependence, where you find it difficult to sleep without it. You might consider trying different types of color noise sounds and soundscapes at night to prevent dependence upon just one.
White noise is one of many tools you can use to sleep better
Turning white noise on at bedtime might be the last piece of the sleep puzzle you’ve been looking for in order to get a good night’s sleep. But it is still only one piece. Getting a good night’s sleep also requires a consistent sleep schedule, a relaxing bedtime routine, and a sleep-friendly environment. For more help establishing good sleep habits, check out 7 tips for better sleep.
Remember, sleep is a personal journey, and while white noise is a helpful tool for many, finding what works best for you is essential.
Here's to nights of restful sleep and waking up refreshed!
White noise FAQs
What does white noise do?
White noise acts like an audio blanket, masking disruptive sounds in the environment. A steady background sound helps our brain focus less on sudden, potentially disruptive noises. White noise can be especially beneficial for relaxation and sleep.
What is an example of white noise?
Imagine the gentle hum of a fan or the consistent rumble of the ocean surf. These unwavering sounds are classic examples of white noise. The soothing background noise drowns out jarring sounds, helping you find calm in the chaos.
Is it OK to play white noise all night?
Absolutely! For many, having white noise throughout the night can be beneficial. It offers a consistent audio environment, reducing the chances of being woken by abrupt changes in background noise. However, it's essential to ensure the volume isn't too loud. A comfortable, soft volume level ensures that white noise aids sleep without being a disturbance.
How does white noise help you sleep?
When trying to drift into a peaceful slumber, white noise is like a gentle lullaby for the mind. It acts as a protective audio bubble, allowing your mind to rest without distractions. It can also help mask disruptive sounds near your home like car doors closing, dogs barking, etc…
What are the disadvantages of white noise?
White noise can be helpful for masking background sounds, but it does come with some disadvantages. One issue may be that prolonged exposure to white noise, especially at high volumes, could lead to hearing problems. If you use white noise it's important to keep the noise at a comfortable, low volume to protect your hearing.
Some people may become dependent on white noise for sleep, meaning they might have trouble falling asleep without it. White noise can disturb light sleepers or people sensitive to sound by creating a constant level of noise that makes it harder to notice sudden, potentially important sounds, like alarms or phone notifications.
What color noise is best for sleep?
Many people find pink noise to be the best for sleep. Pink noise is a softer and more balanced type of sound compared to white noise. It has a calming effect and has been shown in studies to improve sleep quality by promoting deeper, more restful sleep.
While white noise can be too sharp for some, pink noise has more low-frequency sounds, which can be more relaxing for the brain. Some folks also use brown noise for sleep, which has even deeper tones. Ultimately, it comes down to personal preference, so it’s worth experimenting with different types of noise to find what works best for you.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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