White Noise: Can it Improve Your Sleep?

There’s nothing better than waking up feeling rejuvenated and prepared to take on the day. We all know the price we pay when we lack sleep, even for a few nights. Declined concentration, irritability, and grogginess quickly destroy the promise of a productive workday and a lovely time with family and friends.

In searching for a good night’s sleep, many people have turned to use white noise for improved sleep. Gian Lorenzo Bernini, who was researching methods to treat insomnia at the time, invented the first white noise sound machine in the 17th century [1].

A multitude of apps and white noise machines are available. People often use their humidifiers or air conditioning to generate white noise. Recorded stretches of 8-plus hours of white noise can be accessed online.

So, what is white noise anyway? What’s the most helpful way to use them? Most significantly, is there credible science to back it up?

Below, you’ll find those answers and more to help you make well-informed decisions about your sleep needs.

What is White Noise?

White noise is sound that includes all sound frequencies across the spectrum that are audible to the human ear. All frequencies have the same intensity, creating a uniform sound. Sometimes called “broadband” sound, white noise spans over multiple frequencies.

What does white noise sound like? People say it’s similar to an untuned radio or TV sound. Some may compare the background noise to a “shh” or hissing sound. [2,3]

Listen: You can listen to examples of white noise.

The Spectrum of Noise Colors

The spectrum of noise colors is a fascinating range of sounds that vary in frequency and intensity, each with unique characteristics and effects on the human brain. The Spectrum of Noise Colors There are different types of sleep noises; understanding these differences can help you choose the right sound to improve your sleep quality.

White Noise

This constant, static-like sound covers all frequencies equally. Common examples include the hum of a fan, the steady drone of an air conditioner, or the static from a television. White noise often masks background noises and creates a consistent auditory environment.

Pink Noise

Softer and more balanced than white noise, pink noise emphasizes lower frequencies, creating a more soothing sound. Think of gentle rain, ocean waves, or the rustling of leaves. Pink noise is known for promoting relaxation and can be particularly effective in improving sleep quality.

Brown Noise

Also called red noise, brown noise produces a deeper, more resonant sound than pink or white noise, with an even greater emphasis on lower frequencies. Examples include the rumble of thunder, the roar of a waterfall, or heavy rainfall. The sound is excellent for masking low-frequency background noises and can help you achieve deep sleep.

Green Noise

Characterized by a higher frequency range, it often sounds like the rustling of leaves or the gentle crashing of waves. Green noise can be more soothing and less intrusive than traditional white noise.

Blue Noise

This high-pitched sound increases in power as the frequency rises, resulting in a hissing or screeching sound. Examples include hissing pipes, screeching tires, or high-pitched machinery. Blue noise is less commonly used for sleep but can be effective in certain situations.

Violet Noise

The opposite of brown noise, violet noise increases in power even more as the frequency rises. Examples include high-pitched squealing, screeching, or ear-piercing sounds. While not typically used for sleep, violet noise has been shown to improve sleep quality and reduce symptoms of insomnia in some cases.

Grey Noise

Adjusted to sound equally loud at all frequencies to the human ear, grey noise creates a balanced and neutral sound. Examples include gentle breezes, soft whispers, or quiet machinery. Grey noise can be a good option for those who find other noise colors too intense.

How Does White Noise Work?

White noise effectively blocks sounds that commonly cause nighttime awakenings. So, it can drown out the footsteps in the apartment above us or the loud TV downstairs. [4]

It increases the auditory threshold with gentle and consistent monotonous sounds. The differences between the white noise sound and, say, a dog barking outside are smaller and, thus, less harsh than if the room were completely quiet.

The decreased contrast between other environmental sounds and white noise makes breakthrough auditory stimuli less capable of reviving the cerebral cortex, which causes arousals from sleep. [5]

Did You Know: Separated from masking noise, soothing sounds can also encourage relaxation. Much like how a warm bath preps your body for sleep, soothing sounds in calming your mind.

Benefits of White Noise: Scientific Research

Sleep scientists, public health experts, and neurologists have extensively researched white noise's benefits and values. Many clinical studies have found that white noise effectively enhances the amount of sleep and quality we get each night.

Other studies have also confirmed that white noise benefits can positively impact tinnitus, sleep onset latency, and lowered night awakenings.

Sleep Onset Latency

Sleep onset latency refers to the time it takes to proceed from wakefulness to the initial stages of sleep. It involves how long it takes you to fall asleep. For adults, typical sleep latency varies between 10 and 20 minutes.

The appropriate amount of sleep latency influences overall sleep efficiency, meaning more time in bed is spent sleeping versus lying awake. [6,7]

Evidence indicates sleeping with white noise is beneficial for helping someone fall asleep faster in a high-noise environment such as New York City. [8] Sleep onset latency also improved for a group of healthy college students using broadband/white noise, which improves sleep by masking disruptive sounds. [9]

Nighttime Arousals

Interrupted sleep patterns experienced regularly by hospitalized patients concern many healthcare professionals in a study on improving patients' sleep in a noisy intensive care unit (ICU), white noise machines significantly reduced nighttime arousals.

Furthermore, the arousals decreased substantially even when the study participants were exposed to peak levels (greater than 65 decibels). [10] Another study of patients hospitalized in a coronary care unit yielded comparable results.[11]

May Help with Tinnitus

White noise may be helpful for someone with tinnitus. [12] Tinnitus is a condition described as a strange ringing or buzzing in the ear. White noise can help mask the sound, which leans to be disruptive and more prominent at night when it's quiet.

Safety and Effectiveness

When using noise colors to improve sleep, it’s important to consider both safety and effectiveness. Here are some key points to keep in mind:

Volume Control

Make sure that the volume of the noise color is comfortable and not too loud. Prolonged exposure to high volumes can damage hearing, so it’s important to find a level that masks background noises without being disruptive.

Individual Preferences

Experiment with different noise colors and volumes to find what works best for you. Everyone’s preferences are unique, and what helps one person sleep may not work for another. You can listen to various noise colors to help which is best for you.

Sleep Quality

Noise colors can significantly improve sleep quality by masking environmental noise, promoting relaxation, and creating a consistent sleep environment. This can lead to more stable sleep and reduced sleep onset latency.

Sleep Routine

Incorporating noise colors into your sleep routine can signal to your brain that it’s time to sleep. Establishing a consistent sleep routine, including the use of noise colors, can enhance your overall sleep hygiene.

Environmental Noise:

Noise colors are particularly effective in masking environmental noise, such as traffic, snoring, or other disruptive sounds. This can be especially beneficial in high-noise environments like cities or noisy households.

Stable Sleep

Using noise colors can help promote stable sleep by reducing sleep onset latency and improving deep sleep. Brown noise, also called red noise, has been shown to improve sleep quality and reduce symptoms of insomnia.

Improve Sleep

Overall, noise colors can improve sleep by creating a consistent sleep environment, promoting relaxation, and masking background noises. This can lead to better sleep quality and a more restful night.

High Noise Environment

In loud environments, noise colors can be particularly effective in helping you fall asleep and stay asleep. They can mask disruptive sounds and create a more peaceful sleep environment.

Sleep Onset Latency

Noise colors can help reduce sleep onset latency, making it easier to fall asleep. This can be especially helpful for those who struggle with falling asleep quickly.

Choosing What Works for You to Improve Sleep

The million-dollar question: does white noise help you sleep? Sleep scientists, physicians, and public health professionals see white noise as one of the many techniques available to provide high-quality sleep and the development of a healthy lifestyle.

If you choose to try white noise, select a comfortable volume level, such as the level of a soft shower. Remember that white noise is only one tool in the selection of sleep hygiene strategies.

Below are just a few of the many alternatives available:

• Sleep Environment: Create a cozy sleep environment by keeping a cool, dark, decluttered bedroom.
• Sleep Schedule: Maintain a consistent sleep schedule, including a wake schedule, even on non-work days.
• Helpful Foods: Explore foods that can help improve your sleep.
• Sleep Tracker by Sleepme: Use a non-wearable sleep tracker or keep a sleep diary.
• Bedtime Yoga: Practice Yoga Nidra, a bedtime yoga routine.
• Bedroom Temperature: Sleep cooler with comprehensive bed cooling system and mattress pad.
• Drinks for Better Sleep: Discover drinks that can improve your sleep quality.

Final Thought

Colored noises such as white, pink, and brown may be an effective non-pharmacological sleep aid, as they help you sleep and mask out the outside noises disrupting your sleep. [16] It may take a bit of trial-and-error to accommodate the volume controls.

Nevertheless, you'll ultimately figure out if white noise or even pink or brown noise helps improve your sleep quality.