White noise machine for sleeping: how to choose and set one up
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Digital sound machine with white, pink and brown noise. Best for: Light sleepers who want to try different sounds. See options on Amazon
- Fan-based white noise machine with tone control. Best for: People who like the sound of a fan but not the breeze. See options on Amazon
- Sound machine with a sleep timer and dim display. Best for: People who want sound only while falling asleep. See options on Amazon
- Small rechargeable travel sound machine. Best for: Hotel rooms, travel and shared rooms. See options on Amazon
How white noise may help sleep
Your brain keeps listening while you sleep. A sudden noise against a quiet background can pull you into a brief awakening, even if you do not remember it. The Sleep Foundation notes that disruptive noise can change heart rate, a sign of these semi-awakenings, and that white noise may make you less sensitive to unpredictable sounds.
The evidence is encouraging but not settled. The Sleep Foundation cites studies where adults fell asleep 38% faster with white noise and where people in a noisy part of New York City fell asleep faster and spent more time asleep. It also reports that a recent analysis of many studies found mixed results and questioned the quality of the evidence, and that white noise can disturb sleep for some people.
Bottom line: a machine is most likely to help if noise is what wakes you. It is less likely to help insomnia from stress, pain or a sleep disorder.
Set the volume and placement safely
There are no official guidelines for sleep volume, but louder is not better. The Sleep Foundation says exposure to sound at 70 dB or more can become hazardous over time, and that white noise may affect hearing in some cases. NIOSH, the federal workplace safety agency, considers noise hazardous at 85 dBA or higher.
- Aim low. The Sleep Foundation suggests a level similar to a background conversation or light rustling.
- Place it away from your head. It suggests a corner of the room. Sound is much louder close to the speaker.
- Use a timer if all-night sound bothers you. The Sleep Foundation suggests deciding whether you want sound all night or just until you fall asleep.
Check the maker's specifications for the lowest and highest volumes, which the Sleep Foundation recommends before you buy.
Which sound to choose
| Sound | What it sounds like | Good for |
|---|---|---|
| White noise | Even across all frequencies, like static | Masking higher-pitched sounds such as voices |
| Pink noise | Deeper; power drops 3 dB with each higher octave; compared to a waterfall | People who find white noise harsh; studied for deep sleep in older adults |
| Brown noise | Deeper still; compared to rainfall | Low rumbles; sleep effects less studied |
| Fan sound | A steady whoosh of moving air | People used to sleeping with a fan |
If you are new to sound machines, the Sleep Foundation suggests a model with several sounds so you can switch if one bothers you. For the basics, see what a white noise machine is.
Features that matter for sleep
- Fine volume control with a truly low minimum, so you can set it quiet.
- A non-looping sound. A short recording that repeats can create a pattern your brain notices.
- A sleep timer, if you want sound only while falling asleep.
- A dim or no display, so the machine does not add light to a dark bedroom.
- Fan or digital. Fan-based machines make sound with a real fan; digital ones synthesize it. Compare them in our fan white noise machine guide.
Using a sound machine for a baby
Newborns fell asleep faster with white noise in a study the Sleep Foundation cites, but volume matters more for babies. A 2014 study in Pediatrics tested 14 infant sleep machines at maximum volume. At 30 cm from the speaker, every one exceeded 50 dBA, the recommended limit for hospital nurseries, and three exceeded 85 dBA. Children's Hospital of Philadelphia notes that nightly exposure at such levels could affect hearing and speech and language development. The Sleep Foundation adds that nearly 65% of infant white noise machines and apps tested in one study could play sounds louder than recommended when a sleeper was very close to the device.
- Place the machine more than 200 cm (about 6.5 feet) from the crib, as the experts CHOP cites suggest. Never put it on the rail or in the crib.
- Keep the volume low, well below maximum.
- Keep the crib itself bare; a sound machine never goes inside it.
What to look for when you buy
Digital sound machine with white, pink and brown noise
Best for: Light sleepers who want to try different sounds
Several noise colors let you switch from white to the deeper pink or brown noise if white feels harsh, which the Sleep Foundation suggests for people new to sound machines.
Watch out: Check that the lowest volume is truly quiet; some digital machines start loud.
See options on AmazonFan-based white noise machine with tone control
Best for: People who like the sound of a fan but not the breeze
A real fan motor makes a natural, non-repeating whoosh, and an adjustable tone lets you shift it from a deep hum to a brighter rush.
Watch out: Only a couple of speeds, no timer on simpler models, and fewer sound choices than digital machines.
See options on AmazonSound machine with a sleep timer and dim display
Best for: People who want sound only while falling asleep
A timer shuts the sound off after you fall asleep, one of the setups the Sleep Foundation describes, and a dim display avoids adding light to the bedroom.
Watch out: Sound that stops may leave you exposed to early-morning noise.
See options on AmazonSmall rechargeable travel sound machine
Best for: Hotel rooms, travel and shared rooms
A portable machine keeps your usual sleep sound on the road without relying on a phone app or a nearby outlet.
Watch out: Small speakers sound thinner and may not mask low-pitched noise as well.
See options on AmazonQuestions people ask
- Is it OK to sleep with a white noise machine every night?
- For most adults it is fine at a low volume. Keep it well below 70 dB, which the Sleep Foundation says can become hazardous over time, and place it across the room.
- How loud should a white noise machine be for sleeping?
- About as loud as a quiet background conversation or light rustling, per the Sleep Foundation. If you have to raise your voice to talk over it, it is too loud.
- Is pink or brown noise better than white noise for sleep?
- Some people prefer them because they sound deeper. Pink noise has been studied for deep sleep in older adults; brown noise has less sleep research.
- Should a white noise machine run all night?
- Either way can work. All night masks early-morning noise; a timer limits exposure if you only need help falling asleep.
- Are white noise machines safe for babies?
- They can be used with care. A 2014 study found all 14 infant machines tested exceeded 50 dBA at 30 cm at maximum volume, so keep the machine more than 200 cm from the crib, never in it, and keep the volume low.
Sources
- What Is White Noise? (www.sleepfoundation.org/noise-and-sleep/white-noise), Sleep Foundation
- Infant Sleep Machines and Hazardous Sound Pressure Levels (Pediatrics, 2014) (experts.mcmaster.ca), McMaster University (Pediatrics abstract record)
- About Occupational Hearing Loss (cdc.gov), CDC / NIOSH
- White Noise: Not the Right Noise (www.chop.edu/news/white-noise-not-right-noise), Children's Hospital of Philadelphia