Meddically reviewed by Dr. Deborah Lee, of Dr Fox Online Pharmacy.
If your baby often struggles to drift off to sleep, baby white noise could be just the sleep aid your little one needs. White noise is the name given to relaxing sounds that can help turn on a calming reflex. When played in the background, white noise might even help babies drift off for a few hours if they're struggling to settle down at bedtime.
The sound of the sea or calming acoustic music tend to be the go-to sounds for adults when we want to relax, but when it comes to babies it’s actually white noise sounds that are more effective in creating a soothing environment, as it resembles the kind of sounds they heard in the womb, which is often why white noise is good for newborns.
According to Dr. Deborah Lee, they say: "White noise is a continuous ‘shhh’ sound, rather like the buzzing noise of a badly tuned in radio station. Other examples of white noise include the background hum of a vacuum cleaner or an air conditioning unit.
The Sleep Foundation describes white noise as a ‘broadband sound that includes all frequencies the human ear can hear.’
Does it help a baby sleep?
New babies sometimes have difficulty falling asleep, perhaps because they have been used to the comforting sounds of their mother’s heartbeat in utero. Up to 3-4 months of age, listening to white noise can be helpful in getting babies to sleep. After 5 months, the baby’s natural Circadian rhythms take over and they do not need the added support of white noise to help them sleep, says Dr. Lee.
There is very little medical evidence to support the efficacy of white noise in helping babies sleep. In a small 1989 study of 20 new born babies, those exposed to white noise were three times more likely to fall asleep within 5 minutes than those in the control group. Babies in the white noise group also lowered their heart rate, suggesting listening to the sound was calming and reassuring. This is only one small study and no firm conclusions should be drawn from it. A lot more research is needed.
The authors suggested that white noise may help babies sleep as it masks other noises which act as an arousal stimulus – for example – cars hooting and sirens wailing. The intensity of the white noise used in the study was the same as that of a domestic vacuum cleaner or a car travelling at 50 mph, says Dr. Lee.
Many people believe that white noise can help babies sleep. A white noise machine is a common item on a newborn baby's essential checklist.
Could it be dangerous?
Some pediatricians feel noise exposure is an under-rated public health problem. They believe that parents should be made aware of the potential health risks associated with their babies being over exposed to loud noise.
The problem is the intensity of sound produced by white noise machines. In a 2024 review, 26 white noise machines and 6 white noise apps reviewed, and all of these emitted volumes above 85 decibels over 8 hours. This is of great concern as babies should not be exposed to more than 60 decibels - around the volume of a normal conversation, says Dr. Lee.
Listening to loud sounds for a prolonged period of time can damage the intricate workings of the inner ear causing irreversible hearing loss. In addition, exposure to loud noise can result in developmental delay.
In adults, exposure to any loud noise, including white noise is linked to hearing loss. Hearing loss in adults increases the risk of dementia.
How to use a white noise machine for a baby
If you want to use a white noise machine for your baby, the American Academy of Paediatrics recommends -
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Put it as far away from your baby as possible – at least 7 feet (2.1 metres)
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Use it on the lowest setting
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For the shortest time possible
Ideally, keep the machine as far away from the baby as possible and switch it off as soon as they fall asleep. Don’t think it can’t be working and keep turning it up! You could unknowingly be subjecting your child to a similar noise to that of a noisy express train for 12 hours or more a day, says Dr. Lee.
A baby cannot tell you or turn down the noise by themselves. If you want to use a white noise machine, experts recommend downloading a smartphone sound level meter app. You can then measure the volume exactly where the child's head is positioned.
For the best results in terms of a good night’s sleep, try to get your baby into a regular bedtime routine from an early age. Feed and bath your baby in the evening, keep the lights dim and the room calm and quiet in the run up to bedtime.
Always put a baby to sleep on their back to reduce the risk of Sudden Infant Death Syndrome (SIDS)", says Dr. Lee.
Watch this video below to hear what white noise sounds like.
White noise for babies: Pros and cons
Pros
• It may help some babies fall asleep
• Good if you live in a noisy house (or if baby has noisy siblings!)
• Can help babies drift back off to sleep if they are startled by a moro reflex
Cons
• Some babies can become dependent on white noise
• Some white noise can exceed recommended noise limits for babies - this is set at 50 decibels
• It doesn't work for every baby
If you feel like you've tried everything with your little one to try and get them to sleep including making sure their bedroom temperature is right, invested in a good mattress, made sure they're in comfortable nightwear with a sleeping bag, ensured they're getting their night feeds, tried all sorts of sleep aids and perfected their bedtime routine, then you may want to consider the option of sleep training.
Tips for using white noise
1) Choose a noise you can tolerate
There are so many different options of white noise to try, from rain and nature noises to static or the sound of hairdryers, so get experimenting and see what works.
Search on YouTube to find what types of noises you find relaxing, and try these on your baby. Once you’ve discovered what works, invest in an app or sleep toy with that type of sound.
You need to make sure it’s a noise that you’re happy to listen to as well as you’ll be hearing hours of it too!
2) Get the noise just right
Maximum volume can be incredibly loud on some white noise machines so use your common sense to make sure it's not too loud for her delicate ears. Experiment with the volume to fine-tune how well the white noise works.
Don’t raise the sound level any louder than the noise of a shower in the next room, though, and position the device well away from your baby.
3) Only turn it on when they're ready to sleep
It can be tempting to turn white noise on in the hope it will make your baby sleepy but this won’t work and will actually just reduce its effectiveness.
Once she shows signs of being relaxed and tired, then turn on the white noise. As soon as they wake up, turn the white noise off so it doesn’t mask the normal everyday noises which teaches them things they need to learn while alert.
4) Think pink
Studies have found that pink noise, which is fuller, deeper or richer than white noise, actually does an even better job of improving your baby’s sleep because of its subdued quality. Examples of pink noise include a heartbeat, rainfall and rustling leaves on a tree.
Pink noise is generally gentler on the ear and creates a more relaxed and peaceful atmosphere compared to white noise which are all a higher pitch and slightly harsh. Like all of us, babies are individuals so take the time to find the best match for your baby.
5) Use it as a sleep cue away from home
Your baby will soon begin to associate white noise with sleep, so choose a portable sound that you can use when you're away from home and little one is in a travel cot. This will help her settle when she’s in an unfamiliar place and give you a better night's sleep too.
6) Keep the same noise
Once you’ve found a winner, stick to it! Use this noise exclusively and it will become part of the background as a familiar sound and your baby will accept its quiet, almost hypnotic rhythm.
Things can change though so keep an eye on your baby in case she might respond to something else in a few months’ time.
Meet the expert
Having worked for many years in the NHS, mostly as Lead Clinician within an integrated Community Sexual Health Service, Dr Deborah Lee now works as a health and medical writer, with an emphasis on women's health, including medical content for Dr Fox pharmacy. She has published several books and remains passionate about all aspects of medicine and sexual health. After completing her Medical Degree at University of Southampton Medical School in 1986, Dr Lee trained as a GP and after a number of years specialised in Sexual & Reproductive Health (S&RH).
About the author
Emily Gilbert is the Features & Reviews Editor for Mother&Baby and has written for the website and previously the magazine for six years. Specialising in product reviews, Emily is the first to know about all the exciting new releases in the parenting industry.