Does white noise help you sleep?

White noise does help some people sleep, particularly people who fall asleep slowly or live somewhere noisy. Small studies have found it can shorten the time it takes to fall asleep. The overall evidence is still weak, though, so treat it as a low-cost thing to try rather than a proven sleep aid.

What is white noise?

The Sleep Foundation describes white noise as sound that contains all the frequencies people can hear in equal measure, which is why it's also called broadband noise. People often compare it to the static of an untuned radio.

Pink and brown noise are close relatives. They also cover the whole range, but with less power in the higher frequencies, so they sound deeper. The Sleep Foundation compares pink noise to a waterfall, and says people in trials have likened brown noise to rainfall or a shower.

How might white noise help you sleep?

White noise might help you sleep by masking other sounds, which is the usual explanation. Sudden sounds, like a car door or a dog barking, stand out against a quiet room. A steady sound in the background makes those changes less noticeable. The Sleep Foundation says researchers aren't yet sure how white noise improves sleep for some people, but masking background noise is one leading theory.

The Sleep Foundation also notes that disruptive noise during sleep can cause changes in heart rate that suggest semi-awakenings, and that traffic sounds from cars and planes are considered a major contributor to poor sleep. Researchers hope the steady hum of white noise makes sleepers less sensitive to those unpredictable sounds. When you can't control the noise outside, it's one way to make the room feel quieter.

What does the research show?

The research on white noise shows some encouraging results.

In a 2017 trial at Brigham and Women's Hospital, 18 healthy adults spent two nights in a sleep lab. To mimic a bad night, they went to bed 90 minutes earlier than usual. On the night with broadband sound played through two speakers, they reached stage 2 sleep faster, a median reduction of 38% compared with ordinary background noise. People who reported trouble falling asleep at home also rated their sleep quality better and had fewer arousals with the sound on.

A 2021 study looked at 10 adults in New York City who had trouble sleeping because of noise where they lived. Over a week with a white noise machine in the bedroom, they spent less time awake after first falling asleep, measured with a wrist activity monitor, and reported falling asleep faster in their sleep diaries.

A 2026 randomized trial in Iran included 60 adults aged 65 and over. Both groups got standard sleep hygiene advice, and one group also used white noise for 30 nights. The white noise group improved on a standard sleep quality questionnaire and on a fatigue scale, while the control group didn't change much.

Why do researchers still call the evidence weak?

The most thorough look so far is a 2021 systematic review from the University of Pennsylvania. It included 38 studies of continuous white noise or similar broadband sound and sleep. The studies varied a great deal in the type of noise used, how sleep was measured and who took part, and the results ranged from improved sleep to disrupted sleep.

Using a standard grading system, the authors rated the quality of evidence for continuous noise improving sleep as very low. They called for more research with objective sleep measures before promoting it as a sleep aid, and noted that continuous noise may also affect sleep and hearing.

That doesn't mean white noise doesn't work. It means the studies are small and mixed, so nobody can promise it will help you. Many of the positive studies are in people whose problem is noise or trouble falling asleep, so those are the people most likely to notice a difference.

Is pink noise better?

Claims that pink noise deepens sleep mostly rest on one study, and the study behind most of them is quite different from using a sound machine. In a 2017 Northwestern University study of 13 older adults, a computer tracked brain waves in real time and played short pulses of pink noise timed to the slow waves of deep sleep. It boosted slow-wave activity during the pulses and improved word recall the next morning. Over the whole night, though, slow-wave activity was similar to the comparison night.

So pink noise is interesting for researchers, but a speaker playing it all night isn't the same thing. If you prefer a deeper sound, it's a perfectly good choice for masking.

How do you use white noise safely?

To use white noise safely, keep the volume down, because volume is the main thing. A 2014 study measured 14 infant sleep machines at full volume. At 30 cm, all of them were louder than 50 A-weighted decibels, the recommended noise limit for hospital nurseries, and three went above 85. If played at that level for more than 8 hours, the authors said, that would exceed adult workplace limits for noise exposure.

The Sleep Foundation says there are no official guidelines on volume. It suggests putting the machine in a corner of the room and keeping it around the level of a background conversation or light rustling. A sleep timer helps if you only want sound while you fall asleep.

Can white noise help with a partner's snoring?

White noise may take the edge off a partner's snoring, and plenty of people use it this way. The NHS suggests a partner try earplugs if snoring affects their sleep. Masking the sound treats the listener, though, not the snorer. Our guide to sleeping next to a snorer covers both sides.

On the snorer's side, simple changes come first. The NHS suggests sleeping on your side, and it lists strips or nasal dilators that hold the nose open for snoring caused by blocked or narrow nasal airways. Do nasal strips improve sleep? looks at what they can do. If snoring comes with gasping, choking, pauses in breathing or daytime sleepiness, the NHS says to see a GP, as it may be sleep apnea.

Who might want to try it?

White noise is cheap, easy to stop and unlikely to cause harm at a sensible volume, which makes it worth a try if:

• Traffic, neighbors or a snoring partner wake you up.
• You take a long time to fall asleep and silence makes it worse.
• You sleep in different places and want the same sound every night.

If you've tried it and still lie awake most nights, the problem may not be noise. CBT-I is the treatment sleep doctors recommend first for long-term insomnia, and how to fall asleep faster has other practical ideas.

If you want to try mouth tape and nasal strips together, our pick is the Titan Sleep System, which pairs TitanAir Nasal Strips with Titan Mouth Tape.

Read next

• Sleep hygiene tips that are worth trying
• Sleeping next to a snorer
• How to fall asleep faster

* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.