White Noise: What It Is, Benefits for Sleep & How to Use It
Updated: 6 days ago
White noise is the classic sleep sound: a steady hiss, like TV static or a fan. It is popular for falling asleep, masking noisy neighbours and helping babies settle. Here is what white noise is, what research does and doesn’t say, and how to use it safely.
What is white noise?
White noise contains all the frequencies you can hear at equal power, a bit like white light contains all colours. To our ears that sounds bright and hissy: think of radio static, a hair dryer or a running fan.
Why people use white noise
White noise works mostly by masking. A steady sound raises the background level, so sudden noises like a door slam, traffic or a snoring partner stand out less and are less likely to wake you.
What does the research say?
Several small studies suggest white noise can help some people fall asleep faster, especially in noisy places such as hospitals or busy city streets. A 2021 systematic review of noise as a sleep aid found the overall quality of evidence low, so results vary from person to person.
What people use white noise for
Falling asleep: a steady sound that blocks out household and street noise.
Light sleepers: masking sudden noises through the night.
Babies: a gentle, steady background in the nursery (see the safety tips below).
Focus: blocking chatter in an open office or café.
Privacy: masking conversations in a therapy room or home office.
How to use white noise safely
Keep the volume low, around the level of a quiet conversation or lower.
Place the speaker away from your head, not on your pillow.
Speakers work fine; you don’t need headphones for noise.
For babies, keep the device well away from the crib and the volume low.
If you use it all night, a sleep timer or a gentle fade-out can help.
White noise vs pink noise
White noise has equal power at every frequency, so it sounds bright and hissy. Pink noise has less power in the higher frequencies, so it sounds deeper and softer, like steady rain. Many people who find white noise too harsh prefer pink.
Listen in the Healing Sounds app
Healing Sounds has free white noise plus white, pink, brown and blue noise, rain, ocean, forest and fan sounds, binaural beats and solfeggio frequencies. Mix white noise with rain or ocean sounds to make your own blend.
Long sleep sound videos are on our Healing Sounds YouTube channel.
Frequently asked questions
Is it OK to sleep with white noise every night?
For most people, yes, if the volume is low (around the level of a quiet conversation or lower) and the speaker is not right next to your head.
Is white noise safe for babies?
Many parents use it. Keep the device well away from the crib, keep the volume low, and turn it off or down once your baby is asleep. Some studies found infant sound machines can be louder than recommended at full volume.
Do I need headphones for white noise?
No. Noise works well through a speaker. Many people prefer a speaker for sleep so they don’t wear headphones all night.
How loud should white noise be?
Quiet: around the level of a soft conversation or lower, with the speaker away from your head. If you have to raise your voice over it, it is too loud.
Explore more guides
This article is for general information about sound and relaxation. It is not medical advice. If you have trouble sleeping, hearing concerns or tinnitus, please talk to your doctor.
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