Sound machines: Should you use white noise to support your child’s sleep?
As a parent, you've likely tried everything to help your little one sleep better—rocking, shushing, swaddling, even driving around the block late at night. But if you haven’t tried using white noise, you may be missing out on a simple, yet effective solution to support your child’s sleep. White noise machines have become a go-to tool for many sleep-deprived parents, but is it really the secret to peaceful nights and longer naps?
In this blog, we’ll break down exactly what white noise is, why it can help your child fall asleep faster and stay asleep longer, and how it compares to other sounds like brown and pink noise. We’ll also cover practical tips for safely using white noise to ensure your child’s sleep environment is as restful as possible. Finally, we’ll answer the big question: when—and if—you should stop using white noise? If you’re curious about whether a sound machine could be the key to better sleep, keep reading to learn more!
What is white noise?
First, we need to talk about white noise and what exactly it is. Most people have heard of white noise but few know what it actually is. White noise is the sound of all frequencies played at the same intensity. It ends up creating a shushing or TV static sound. Just like white light is a combination of all visible light waves, white noise is the combination of all audible frequencies. The continuous sound of white noise is great as a buffer to block out other noises.
White noise is typically played from a sound machine that is designed for sleep. White noise can also be played from an app on your smartphone or tablet however using a sound machine is the ideal medium to use for white noise.
Why will white noise help my child sleep better?
As mentioned above, white noise acts like an audio buffer that blocks out other noises. This is extremely important when it comes to sleep for several reasons:
When your baby is asleep their brain is still continually processing stimuli. This means that even when asleep, noises can be noticed and processed by the brain. This disrupts the brain from sleeping and can cause premature wakings. Simple noises like a car door slamming outside, someone walking down creaky stairs, dropping a dish in the kitchen, or a dog barking can have a huge impact on your child’s sleep without the buffer that white noise provides.
The other factor that is at play here is your baby’s sleep cycles. Your baby will cycle through stages of light and deep sleep all night long and stages of light sleep are more likely to be disrupted by noises. Each time your baby completes a sleep cycle (every 30-45 minutes) they go through a short period of time where they are transitioning to the next sleep cycle and are especially prone to outside noises messing up that transition. White noise playing during this transition period aids in your child’s ability to connect sleep cycles.
Studies show that white noise can help you fall asleep faster, as well as improving sleep quality and increasing time spent asleep.
Additionally, white noise is a powerful sleep cue. When you add white noise to your child’s bedtime and naptime routine, it sends their brain a signal that sleep time is near. Many babies will start yawning when they hear the white noise come on in anticipation of sleep time.
How soon should you introduce white noise for sleep?
I recommend using white noise from day 1 with your newborn! Newborns are used to and comfortable with the loud rushing sounds they heard inside mom’s womb. So adding white noise can be a nice bridge from womb to world. Not only is white noise comforting and helpful for newborn sleep, it can also be a great aid to use when your newborn is upset. White noise has a soothing effect on dysregulated newborns.
If you’re reading this and you’re well past the newborn stage- don’t worry! You can introduce white noise at any age and it can still be effective. Don’t be afraid to add it to your nightly routine no matter what age your child is.
What about brown and pink noise?
If you’ve done any reading about white noise you’ve probably heard of brown and pink noise as well. Brown noise and pink noise are in the same family as white noise with slight differences. Pink noise tends to sound lower than white noise and can best be described as a sound similar to a waterfall. Brown noise is even deeper sounding than pink noise and more similar to continuous rainfall sounds. If you are someone who is irritated by the sound of white noise, try brown noise instead as it has been described as less harsh sounding.
Brown and pink noise are both effective in the same ways as white noise by blocking external sounds and aiding in sleep.
How do I safely use white noise for better sleep?
White noise can be helpful for managing your baby’s sleep but it should be used correctly. Let’s talk through some important safety tips here:
White noise should be played at 50-65 decibels.
Place your sound machine several feet away from your child’s sleep space. The AAP specifically recommends placing it 7 feet away from your baby as they sleep, however the more important piece is the decibel level that your baby is being exposed to in their sleep space.
If you are unsure of the decibel level your sound machine is currently at, you can download a free decibel level app to test it. Simply place your phone in the crib or bassinet, turn your white noise machine on where it typically sits and see what the reading is. Adjust the volume level of the white noise as necessary until you are safely within 50-65 decibels.
How do I effectively use white noise for better sleep?
Apart from safety, there are several things I recommend you do in order to make sure your white noise is effective and aiding your child’s sleep:
Use white noise during both naps and night sleep.
Do not use an automatic timer that shuts the white noise off after 60 minutes. Instead, keep the white noise playing all night and all naptime. Basically, anytime you want your child to be sleeping, play the white noise then.
When traveling or taking naps on the go, grab portable white noise to use to be another signal of sleep that your baby is used to from home. White noise is extremely portable and if you don’t bring your white noise from home while traveling, you can always use a white noise app on your phone if you’re in a pinch.
Just like we don’t want white noise to be too loud, we also want to make sure it’s loud enough. If your white noise is below 50 decibels, it’s unlikely to provide the buffer it needs to in order to aid in your child’s sleep.
Turn the white noise on as a regular step in your bedtime and naptime routine. I prefer to turn it on while carrying your baby to turn out the lights before you place them in the crib. If you rock or assist your child to sleep, be sure the white noise is on before you begin assisting to sleep.
When should I wean my child from white noise?
When it comes to white noise, this is one of the most common questions I get. Parents are often unsure about adding white noise because they are already worrying about having to get rid of it in the future. I am here to encourage you that ALL humans can benefit from white noise- no matter their age. Many adults sleep with white noise because of its benefits. So there is no rush or need to get rid of white noise if it’s helping your child sleep well.
However, if you decide you want to wean them from white noise in the future, that’s okay too. I recommend waiting until you are past the tumultuous toddler and preschooler years before you try to wean the white noise. You’ll also want to make sure that you don’t wean them from white noise while you still have babies in the house because babies can be noisy and that white noise will protect your older children from being disturbed overnight.
But once you’re past the baby stage with any siblings, and once you are past major sleep challenges like the crib to bed transition, potty training, and dropping the nap, then you can start to wean the white noise if necessary.
Weaning white noise is pretty straightforward. You’ll just want to gradually decrease the volume of the white noise every couple of nights until it’s gone. Then you can remove the sound machine from your child’s room as the final step!
Final thoughts
White noise can be a game-changer for getting your little one to sleep more soundly, but like everything in parenting, it’s all about finding what works best for your family. Whether you’re team white noise, brown noise, or even pink noise, the goal is to create a peaceful environment that helps your child (and you!) get some much-needed rest.
If you’ve been struggling with sleep and feel like you’ve tried it all, don’t hesitate to reach out! Sometimes, a little expert guidance can make all the difference. I’m here to help you tackle your child’s sleep challenges head-on. Book a free consultation call today, and together we can create a personalized plan to get your whole family sleeping better.
