White Noise for Sleep: Benefits, How It Works, & Setup Tips

August 8, 2025 By Andy Jacinto

Most people think silence is the secret to sleep. But total silence? That can be loud.

That’s why some people sleep better with noise. Not music. Not chatter. Just sound that smooths out the edges of your night.

Key Takeaways

Using white noise for sleeping can help block sudden background sounds, making it easier for your brain to relax and stay asleep.
Different noise colours like pink, brown or green can provide gentler or deeper alternatives if white noise feels too harsh.
To get the most benefit, combine white noise with a consistent sleep routine, proper volume control and a supportive bedroom setup.

If you’ve ever nodded off to the hum of a fan or the soft spin of the air con, you’ve already felt the power of white noise for sleep.

In this guide, we’ll share what works, what doesn’t, and how to make white noise part of a wind-down routine that actually sticks.

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man-in-bed-sleeping-with-headphones-playing-white-noise

What Is White Noise?

It sounds a bit like a gentle whoosh. No tune. No rhythm. Just a steady stream of sound that stays the same, second after second.

That’s white noise.

Technically speaking, it’s a mix of every sound frequency the human ear can detect, played together at the same intensity. As researchers put it, “white noise contains all frequency components each at the same average sound level.”

Because of that balance, nothing sticks out. There are no spikes. No dips. Just a smooth, even sound that stays steady in the background.

You might recognise it in the hum of a fan or the low rush of an aeroplane cabin. It doesn’t pull your focus. It fills in the gaps.

Benefits of White Noise

White noise does more than fill silence. It helps calm your mind, block distractions, and make falling asleep feel more effortless.

1. It smooths out background noise

Your brain responds more to sudden changes in sound than to constant ones. As one study explained, “white noise stimuli produced mid‑range responses in auditory activity, helping the brain react less sharply to sudden environmental sounds.”

That steady backdrop can make it easier to sleep through things like traffic or neighbours moving about.

2. It helps you unwind

Some sounds demand attention. White noise doesn’t. It offers a continuous, neutral hum that your brain can ignore.

According to the Sleep Foundation, “many people find that listening to a constant soothing sound helps them relax and lessens the disruption from unexpected noises.”

3. It supports a wide range of sleepers

White noise isn’t just for light sleepers. One review noted, “White noise therapy has previously been utilized to improve sleep and aspects of cognition in a variety of patient populations.”

The study focused on children with ADHD, but it reflects growing interest in how this type of sound may help with both daytime focus and nighttime rest for people of all ages.

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Is White Noise Good For Sleep?

Yes, it can be.

Multiple studies suggest that white noise may help people fall asleep faster, stay asleep longer, and improve overall sleep quality.

One well-controlled study tested white noise on healthy adults simulating temporary insomnia. The results were clear: “broadband sound administration significantly reduced sleep onset latency by 38% compared to normal environmental noise.” In simple terms, participants fell asleep quicker when white noise was playing in the background.

Another study looked at newborns. It found that “sixteen (80%) fell asleep within five minutes in response to white noise compared with only five (25%) who fell asleep spontaneously in the control group.” For parents trying to settle a restless baby, that’s no small difference.

These studies show how white noise can support sleep in more ways than one:

✅ It shortens the time it takes to fall asleep
✅ It may reduce nighttime disturbances
✅ It supports rest across age groups, from infants to adults

While it’s not a guaranteed fix, white noise is a simple tool worth trying if sleep is feeling a little out of reach.

top-view-of-a-woman-sleeping-at-night-playing-white-noise-through-speaker

White Noise vs Other Colour Noise

While white noise is well known, it’s just one of several relaxing sounds that can support better sleep.

Other colours of noise use different frequency balances to shape how they feel in the body. The right one for you depends on what kind of environment helps your mind settle.

Here’s a breakdown of how each one works.

Noise Type	What It Sounds Like	Best Used For
White Noise	A steady, fan-like hiss	Blocking sudden or jarring background sounds
Pink Noise	Softer, like rainfall or rustling leaves	Creating a calm, more natural sound environment
Brown Noise	Deep and rumbling, like thunder	Grounding the mind and easing mental chatter
Green Noise	Flowing water or gentle ocean waves	Dulling mid-range distractions like traffic

White Noise

✅ Block sudden changes in sound

White noise plays all audible frequencies at equal intensity. It sounds like a steady hiss or the background whirr of a fan or air conditioner.

Because it stays consistent, it helps mask jarring sounds like passing cars or hallway noise. This can make it easier to stay asleep without being woken by sudden changes in your environment.

Pink Noise

✅ Smooth out sharp high-frequency sounds

Pink noise includes every frequency we can hear, but reduces the intensity of higher tones. This gives it a softer feel, more like rainfall or rustling leaves.

In one sleep trial with older adults, researchers noted that “overnight improvement in word recall was significantly greater with acoustic stimulation compared to sham,” pointing to the potential of pink noise to enhance slow wave sleep and support memory retention.

Brown Noise

✅ Create a heavier, grounded atmosphere

Brown noise reduces higher frequencies even more than pink noise. It has a fuller, deeper quality and sounds more like thunder or crashing waves.

Although its effect on sleep is still being studied, many people use brown noise to ease mental chatter, reduce anxiety, or help with focus during the day.

Green Noise

✅ Mask background disruptions

Green noise focuses on the middle of the sound spectrum. These are the frequencies our ears naturally respond to. It’s often compared to a stream or soft ocean waves.

There isn’t much research on green noise and sleep, but it’s popular for covering up background disturbances like traffic or voices. It can offer a nice middle ground when white or brown noise doesn’t feel quite right.

How to Use White Noise for Sleep

White noise is simple, but using it the right way can make it far more effective.

From choosing the best device to setting it up properly, a few small changes can help turn background sound into better rest.

1. Choose your white noise source carefully

Finding the right tool can help you get the full benefit of white noise. Here’s what to look for:

Machine vs app: A white noise machine for sleep usually offers better sound quality and volume control. But, sleep apps are easier to travel with and often free.
Sound quality: Some devices play looped recordings, while others use a built-in fan to create sound. Read reviews to spot any issues with harsh tones or obvious loops.
Volume and timer control: Choose something with adjustable settings. Features like auto shut-off or fade-out can be useful as you fall asleep.
Other sound options: Look for machines or apps that offer rainfall, waves or other relaxing sounds in case white noise alone doesn’t suit you.

2. Place it right and keep volume safe

There are no universal rules, but a few general tips help make white noise more effective.

Position it in a corner or across the room so the sound blends into the background without feeling too close or loud.

Keep the volume soft and steady, similar to rustling leaves or a quiet conversation. A safe range is around 50 to 60 decibels.

For babies, never place a white noise machine inside or directly next to the cot. It should be more than 2 metres away, with the volume set as low as possible.

woman-sleeping-with-white-noise-adjusting-volume-headphones

3. Time it with intention

Start the sound 15–30 minutes before bed while you’re winding down. Let it continue through the night if your machine or app allows. Consistency matters more than complexity here.

4. Give it 7 to 10 nights

Your brain needs time to adapt. Track how long it takes you to fall asleep, how often you wake up, and how rested you feel in the morning.

Use a simple sleep journal or app to spot patterns.

5. Optimise your sleep environment

White noise is more effective when paired with good sleep hygiene:

Dim lights an hour before bed
Avoid screens 30 minutes before sleep
Keep your bedroom temperature cool (around 18°C to 20°C)

man-adjusting-aircon-temperature-in-bedroom

Final Thoughts

White noise can be a simple way to block distractions and ease your mind into sleep. Whether you prefer the hum of a machine or the low rumble of brown noise, the right sound can help you fall asleep faster and stay there longer.

To get the most out of white noise for sleep, pair it with a sleep setup that actually supports your body.

Ecosa’s ergonomic pillows and pressure-relieving mattresses are designed to help you wake up feeling rested, not sore. Build your best sleep environment from the ground up.

FAQs

What colour noise is best for sleep?

It depends on your preference. White noise is good for masking sudden sounds. Pink noise has a gentler tone and may help with deep sleep. Brown noise is deeper and can feel more calming for people who find higher-pitched sounds distracting.

How loud should white noise be for sleep?

Keep it soft and steady, about the volume of a quiet conversation. This usually means around 50 to 60 decibels. The goal is for the sound to blend into the background without being distracting.

Is it safe to use white noise every night?

Yes, in most cases. Just be mindful of the volume and distance. If you are using a machine near your bed, place it at least one metre away and avoid turning it up too high.

Can babies sleep with white noise?

Yes, using white noise to help babies sleep is a common strategy for improving infant rest. Just be sure to place the machine more than two metres from the cot and keep the volume at the lowest effective level. It’s also best to avoid running it all day, so your baby doesn’t become too dependent on it.

What if white noise doesn’t work for me?

Try experimenting with other sound colours. Some people find white noise too sharp or harsh. Pink and brown noise are softer and deeper, and may feel more soothing.

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