Ashwin Lewis
White noise is a combination of various sounds at different frequencies that are audible to the human ear. It is often described as sounding like television or radio static. White noise machines have been found to help people fall asleep and stay asleep by drowning out disruptive sounds. However, there are no official guidelines for the optimal volume setting for white noise during sleep. While some studies have found that white noise improves sleep, others have produced conflicting results. Other types of noise such as pink noise and brown noise are also used to enhance sleep.
| Characteristics | Values |
|---|---|
| Definition | A noise that contains all frequencies across the spectrum of audible sound in equal measure |
| Sound | Often likened to the static from an untuned radio or television |
| Benefits | May improve sleep by masking disturbances and reducing the brain’s response to sudden sounds |
| Volume | No official guidelines; a good starting point could be around 46 decibels |
| Dependency | Possible to develop a reliance on white noise for sleep |
| Alternatives | Pink noise, brown noise, ocean waves, guided sleep meditations, fan, air conditioner |
| Effectiveness | Studies have yielded mixed results |
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What You'll Learn
What is white noise?
White noise is a combination of various sounds at different frequencies that are audible to the human ear. It is a specific type of broadband sound that includes all the audible frequencies, with sound waves vibrating at the same intensity. White noise is often likened to the static that comes from an untuned radio or television, and can sound like hissing or a "shhhh" sound. It is sometimes referred to as broadband noise because it spans multiple bands of sound.
White noise is produced by layering multiple sound frequencies at the same time, creating a deep and even sound. It is often used as a catch-all term for any continuous background sound, but it is technically a specific type of noise. White noise machines either play a digital white noise recording or mechanically create a white noise sound.
While white noise is the most well-known type of coloured noise, there are several other types, including pink noise and brown noise. Pink noise has more intense, lower frequencies that make it sound deeper than white noise, and contains sounds within each octave, with power decreasing by three decibels with each higher octave. Examples of pink noise include the sounds of rain or a waterfall. Brown noise, on the other hand, has even deeper tones than pink noise.
White noise has been found to improve sleep quality by masking disruptive environmental or outside noises. It creates a buffer between outside noise and the listener's eardrums, allowing them to continue sleeping peacefully. Research has also shown that white noise can help people not only fall asleep but also stay asleep, and may even help train the brain to know when it's time to sleep. However, it is important to note that some studies on the benefits of white noise for sleep have yielded mixed results, and it is possible to develop a reliance on white noise for sleep. Therefore, it may be beneficial to alternate between white noise and other calming sounds, such as pink noise, ocean waves, or guided sleep meditations.
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How does white noise help sleep?
White noise is a combination of various sounds at different frequencies that are audible to the human ear. It is often described as sounding like television or radio static, or a "shhhh" sound. White noise machines either play a digital white noise recording or mechanically create a white noise sound.
White noise can help people sleep by blocking out and masking disruptive outside sounds. Research has found that sleep disturbances caused by noise pollution can have health consequences for our biological systems. Both the duration and quality of sleep can be impacted by outside noises. White noise creates a buffer between outside noise and your eardrums, allowing you to sleep peacefully. It can also act as a cue to fall asleep.
White noise may also improve sleep by reducing the brain's response to sudden sounds. A study in infants and children showed that white noise may reduce heart rate and respiratory rate, effectively lulling individuals to sleep. Another study found that white noise improved sleep quality in hospital patients over the course of three nights compared to a control group. Additionally, a study in New Yorkers complaining of sleep difficulty due to elevated sound levels showed that white noise significantly improved sleep based on subjective and objective measurements.
It is important to note that there are no official guidelines for the optimal volume setting for white noise during sleep. A good starting point could be around 46 decibels, and it is recommended to adjust the volume to a comfortable level. White noise machines should not be too loud, and it is possible to develop a reliance on them for sleep. To avoid dependency, it is recommended to alternate between white noise and other calming sounds like pink noise, ocean waves, or guided sleep meditations.
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What are the alternatives to white noise?
White noise is the most well-known type of noise used to enhance sleep, but there are several other "colours" of noise that can be used as alternatives.
Pink Noise
Pink noise is a broadband sound that contains components from across the sound spectrum. It has more intense, lower frequencies that make it sound deeper than white noise. Examples of pink noise include the sounds of rain, a waterfall, rustling leaves, or a babbling brook. Studies have found that pink noise can enhance deep sleep in older adults, improve cognitive performance, and may decrease the time taken to fall asleep.
Brown Noise
Brown noise, also called red noise, has higher energy at lower frequencies, making it deeper than both pink and white noise. There is anecdotal evidence that the deepness of brown noise can support sleep and relaxation, but there is not yet enough research to support its effectiveness.
Blue Noise
Blue noise sounds slightly shriller than pink and white noise, like the hissing noise of a water spray. Its power increases as the frequency goes up.
Violet Noise
Also called purple noise, violet noise is the opposite of brown noise. The volume increases as the frequency does, and it gains power faster than blue noise. It is one of the higher-pitched colour noises and is often used to treat tinnitus.
Grey Noise
Grey noise produces noise at higher and lower frequencies but not in the middle range. It is similar to white noise but more balanced.
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What devices can play white noise?
White noise can be played on a variety of devices, each with its own advantages and disadvantages. Here are some of the most common options:
White Noise Machines
White noise machines are specifically designed to produce white noise and other types of noise such as pink and brown noise. They offer better sound quality than other devices and often come with additional features such as sleep timers and nightlights. Some popular options include the LectroFan EVO, Yogasleep Dohm Nova, and Sound+Sleep SE. These machines can be more expensive, but they provide a wide range of sounds and volume control options.
Smartphone Apps
Smartphone apps are a convenient way to access white noise, especially when travelling. Many apps offer free or low-cost versions, making them an affordable option. One popular app is myNoise, which offers a variety of electronically generated sounds to mask different types of background noise.
Fans
Fans produce a continuous background noise that can be soothing and help to block out other sounds. The sound of a fan can be similar to white noise and provide a calming atmosphere for sleep.
Air Conditioners
The steady hum of an air conditioner can act as white noise and create a peaceful environment for sleep. It can help to drown out other noises and provide a consistent background sound.
Other Devices
Other devices such as tablets, laptops, or Bluetooth speakers can also be used to play white noise. There are many websites and apps available that offer a range of white noise and nature sounds. These options provide flexibility and can be connected to headphones or external speakers for a more immersive experience.
It is worth noting that while these devices can play white noise, it is important to adjust the volume to a comfortable level and avoid excessive loudness, especially when used for sleep. Additionally, alternating between white noise and other calming sounds can help prevent dependency and improve sleep quality.
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How loud should white noise be?
There are no official guidelines for the optimal volume for white noise during sleep. However, a good starting point could be around 46 decibels, which promoted better sleep in one study. It is important to adjust the volume to a comfortable level, especially when it comes to babies and children. Chronic exposure to noise over 50dB can cause hearing damage, so it is recommended to keep noise levels for babies under 60 decibels.
To find the right volume for a white noise machine, it is suggested that you stand next to the sleeping person at arm's length and speak in a normal tone of voice. If you can hold a conversation without raising your voice, the volume is at a safe level.
Some people recommend setting the volume of white noise to around 30-45% and placing the machine in a corner of the bedroom. Others recommend a level of 50-60 decibels, or as loud as a running shower.
White noise is meant to mask any stimuli so that the brain doesn't wake up fully. It is important to note that when using an app or a looping sound machine, there may be slight breaks in the sound that could interrupt sleep. Non-looping white noise machines are available, and some sources recommend these as a better option.
It is also possible to develop a reliance on white noise for sleep. To avoid this, it is recommended to alternate between white noise and other calming sounds like pink noise, ocean waves, or guided sleep meditations.
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Frequently asked questions
White noise is a neutral sound that contains all frequencies of audible sound in equal parts, creating a static-like or hissing noise.
White noise helps to mask background noise and block out disruptive sounds, allowing you to fall asleep and stay asleep. It also helps to establish a bedtime routine and signals to your brain that it's time to sleep.
White noise machines may not work for everyone. Some people find the sound distracting, and it could potentially interrupt important stages of sleep like REM sleep or deep sleep. It may also mask important sounds, such as a smoke alarm.
Pink noise and brown noise are alternatives to white noise. Pink noise has more intense, lower frequencies, creating a deeper sound than white noise, such as the sound of rain or a waterfall. Brown noise, also called red noise, produces an even deeper, bass-like sound, similar to heavy rainfall.
You can use a white noise machine, a smartphone app, or headphones to listen to white noise. If using a machine, place it in a corner of your bedroom and keep the volume no louder than a background conversation. Experiment with using a timer so it plays only as you fall asleep.
