Evie Summers
White noise sleeping machines are devices that emit a constant frequency of sound to help create a peaceful environment for sleep. They are designed to block out unwanted noise and improve sleep quality. White noise refers to a noise that contains all frequencies across the audible spectrum in equal measure and is sometimes referred to as broadband noise. These machines are popular among parents of babies and light sleepers who are easily disturbed by faint sounds. While some people find white noise unpleasant, others find it soothing and use it to calm anxiety and improve focus. The effectiveness of white noise machines is supported by research, which suggests that they can help mask disruptive environmental sounds and improve sleep.
| Characteristics | Values |
|---|---|
| Purpose | To aid sleep by blocking out disruptive noise |
| Effectiveness | Shown to promote relaxation, reduce stress, and improve sleep quality |
| Effectiveness by User | May not work for everyone |
| Effectiveness by User | Some users report becoming dependent on the sound to fall asleep |
| Effectiveness by User | Some users find the sound distracting or ineffective at masking external noise |
| Safety | Can mask important sounds, such as a smoke alarm |
| Safety | Can cause hearing damage if played at high volumes for extended periods |
| Safety | Can worsen symptoms of tinnitus |
| Cost | High-quality white noise machines can be expensive |
| Cost | Maintenance and replacement costs can add up over time |
| Disadvantages | Can be disruptive to others in the same space |
| Types | Machines, smartphone apps, and fans |
| Types | Natural sounds, such as rain or wind, or white/pink/brown noise |
| Customization | Some machines offer customizable sounds and volumes |
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What You'll Learn
The effectiveness of white noise machines
White noise machines are devices that emit a range of sounds, from rushing waterfalls to wind blowing through trees, to help calm the listener and promote better sleep. White noise refers to a noise that contains all frequencies across the spectrum of audible sound in equal measure, sometimes referred to as broadband noise. These machines can be particularly useful for those who live in noisy environments, such as busy streets or near airports, as they can help to block out external noise and create a peaceful environment for sleep.
The use of white noise machines is generally considered safe, and they have been shown to promote relaxation and reduce stress levels. The consistent sound produced by these machines helps to create a peaceful environment that is conducive to sleep. Additionally, the sound can help to mask other sounds that might be stressful or disruptive, such as traffic noise or snoring roommates. White noise machines can also be helpful for those who are unsettled by a total absence of noise or who wake up from even the softest sounds.
Research supports the idea that a little background sound from a white noise machine can help people tune out sleep-disrupting noises. A small 2005 study in the journal Sleep Medicine found that those who slept with a white noise machine were hardly disturbed by hospital sounds, while those without the machine experienced frequent sleep arousals. Similarly, a 2012 study in the Journal of Theoretical Biology found that people enjoyed more stable, high-quality sleep when exposed to pink noise, as opposed to silence.
However, it's important to note that white noise machines may not work for everyone. Some people may find the sound produced by the machine too distracting or ineffective at masking external noise. Playing white noise at high volumes for prolonged periods can also lead to hearing damage over time. Additionally, white noise machines can be expensive, and they may not address underlying issues causing sleep problems, such as sleep apnea or anxiety. Some individuals who use white noise machines may also become dependent on the sound to fall asleep, experiencing difficulty sleeping without the machine when travelling or in different environments.
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The different types of white noise
White noise is a sound that contains all frequencies across the spectrum of audible sound in equal measure. It is sometimes referred to as broadband noise and is often likened to the static that comes from an untuned radio or television. White noise can be used to block out other noises and is often used to help people sleep.
Pink Noise
Pink noise consists of all frequencies that can be heard, but the energy is more intense at lower frequencies, which creates a deep sound. To the human ear, pink noise sounds "flat" or "even". Pink noise can help people fall asleep faster and keep them in a deeper sleep for longer. It also may help to boost memory.
Brown Noise
Brown noise, also called red noise, produces a rumbling sound that is deeper with a bass-like tone than pink or white noise. The sound level (decibels) decreases as the frequency goes up. It is similar to the sound of heavy rainfall or a shower. Brown noise might help lower symptoms of tinnitus and improve thinking skills.
Green Noise
Green noise is filtered white noise centred at around 500 Hz. It may subconsciously tap into early memories of soothing sounds in the womb. It can bring a sense of calmness, reduce muscle tension, lower heart rate, and enhance mood.
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The best white noise machines to buy
White noise machines can be effective in blocking out environmental sounds that may disrupt your sleep. They can also be helpful if you are the type of person who is unsettled by a total absence of noise, or if you are a light sleeper.
LectroFan EVO
The LectroFan EVO is one of the most popular white noise machines on the market. It is known for its ability to mask a wide variety of noises, from squalling cats to snoring roommates, thanks to its clear and crisp sound quality. It offers white, pink, and brown noise, as well as a range of fan sounds and digitally generated ocean surf tracks. The LectroFan EVO is easy to use and has useful features such as auto-off timers and a headphone jack. It is also one of the loudest white noise machines available.
Sound+Sleep SE
The Sound+Sleep SE is an upgraded white noise machine that offers a diverse range of sounds, including authentic environmental sounds and colour-based noise variations. It has 64 different sound profiles, including ambient-noise categories such as a waterfall, city chatter, an ocean, and meditative music. The Sound+Sleep SE provides excellent sound quality and noise-blocking capabilities, making it a top choice for those seeking a wide range of sound options.
Yogasleep Dohm Nova
The Yogasleep Dohm Nova is a top-pick white noise machine, especially for those who prefer fan-like noises while falling asleep. It emits a constant, monotonous hum that helps enhance relaxation, foster restful sleep, and improve focus. The Yogasleep Dohm Nova is an updated model that has been recommended by sleep researchers and audio engineers.
MyNoise
If you're looking for a white noise app, myNoise is a great option. It offers a wide range of electronically generated sounds and provides better customization than many other apps. With myNoise, you can create a more complex and non-looping soundscape to help you sleep better.
When choosing a white noise machine, consider your personal preferences for sound type, volume, and features. Additionally, you may want to think about your budget and whether you prefer a physical machine or a smartphone app.
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The downsides of white noise machines
White noise machines can be a double-edged sword. While they can be a lifesaver for those who live in noisy areas, they also come with certain downsides. Here are some of the disadvantages of using white noise machines:
Potential Hearing Issues:
Exposure to loud noises over a prolonged period can lead to hearing problems. The Centers for Disease Control and Prevention (CDC) warns that noise above 70 decibels can be hazardous, potentially causing issues like ringing in the ears and hearing loss. White noise machines, if too loud or used too closely, could contribute to these issues.
Psychological Addiction:
Some experts liken the use of white noise machines to a crutch or a form of psychological addiction. While relatively harmless, the concern is that prolonged use may lead to a reliance on these machines for sleep. As a result, individuals may find it challenging to sleep without the presence of white noise, developing a form of ritualistic dependence.
Variability in Effectiveness:
The effectiveness of white noise machines varies across individuals. While some people find them beneficial, particularly in blocking out disruptive environmental noises, others may not experience any notable improvement in their sleep quality. The optimal sound for sleep is a matter of personal preference, and for some, silence or natural sounds may be preferred.
Cost:
White noise machines can be expensive, with prices varying greatly. While some options may be more affordable, others can cost upwards of $50 to $100, which may be a significant investment for some individuals.
Lack of Standardized Guidelines:
There is a lack of official guidelines for the appropriate volume settings for white noise machines during sleep. This lack of standardized recommendations may lead to misuse or abuse, potentially exacerbating the hearing issues mentioned earlier.
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How to use a white noise machine
White noise machines can be beneficial for adults and children alike. They can help mask unwanted noise, foster relaxation, and improve focus. Here is a guide on how to use a white noise machine effectively:
Choose the Right Machine or App:
Select a white noise machine or a smartphone app based on your convenience and preference. Machines tend to offer better sound quality but are bulkier and more expensive. Apps are more portable and often free or low-cost.
Consider the Volume:
When using a white noise machine, especially for a child, keep the volume low, around 50 decibels or lower. Use a decibel meter app to measure the volume accurately. Ensure that the sound is not too loud for the room size and that it's at least 7 feet away from the user's head.
Select the Right Sound:
Opt for natural sounds with some variation, such as a babbling brook, rain, or soft ocean waves. Continuous, monotonous white noise might impair hearing and language acquisition in children, according to some research. You can also explore other types of noise, such as pink or brown noise, which use lower frequencies and may be more soothing.
Timing is Key:
If you're using a white noise machine to fall asleep, turn it on just before turning off the lights. Decide whether you want the noise to play all night or only as you fall asleep, and set a timer accordingly. For children, it is recommended to keep the sound machine running all night to support their natural ability to fall back to sleep.
Placement Matters:
If you're using the white noise machine as a "sound screen," place it outside the bedroom door. This creates a protective wall of sound that muffle's abrupt noises without being directly in the user's space.
Avoid Screen-Based Devices:
While white noise machines can be helpful, avoid using screen-based devices during your nightly routine. This includes televisions, as the sounds they emit can be too variable and disruptive.
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Frequently asked questions
White noise is a neutral sound that contains all frequencies of audible sound in equal parts. It is often likened to the static from a radio that isn't tuned to a specific station.
White noise helps to mask external noises and serves as a cue to fall asleep. It creates a peaceful environment by blocking out disruptive sounds, making it easier to fall and stay asleep.
Some people may become dependent on white noise to fall asleep, experiencing difficulty sleeping without it. White noise machines can also be expensive, disruptive to others, and may mask important sounds, such as alarms.
Pink noise, which resembles the sound of raindrops, has more intense lower frequencies and may enhance deep sleep. Brown noise resembles ocean waves and lacks the high-frequency sounds of white noise. Natural sounds, such as rain or rushing water, are also popular.
Place the machine in a corner of your bedroom and keep the volume at a low level, similar to a background conversation. Use it for a set period to fall asleep rather than all night.
