Does White Noise Help You Sleep? Exploring the Benefits
Undisturbed sleep is crucial for both health and overall quality of life. However, many individuals struggle with sleep disturbances, often due to environmental noise. The World Health Organization (WHO) estimates that nearly 25% of the population experiences sleep disruptions because of noise pollution.
It’s a popular tool, but why does white noise help you sleep? And what are the benefits? Let’s start at the beginning.
What is White Noise?
The term ‘white noise’ refers to a particular noise that contains all of the frequencies of sound that the human ear can hear. That means all frequencies between 20 hertz and 20,000 hertz. They’re all played together at an equal intensity, to create a hissing, whirring or ‘shhh’ noise that’s sometimes described as being similar to TV static.
Well, basically, white noise is a steady, ambient sound that can mask background noise that blends all audible frequencies together, creating a soothing, steady hum. That’s why so many people use white noise to fall asleep. By masking background noises like traffic and loud neighbors, white noise can promote relaxation and help to maintain focus during light sleep stages, meaning you fall asleep faster.
Let’s go into more detail about the mechanisms of white noise.
How White Noise Works
When there are one or two sounds, your brain can pick them out. That’s a good thing when you’re having a conversation with friends or trying to focus on a presentation at work. But it becomes a problem when you’re lying in bed and can’t focus on anything. However, when you mix many sounds together, as in the case of white noise, it suddenly becomes difficult for your brain to pick out any one noise in particular.
One small study found that white noise helped patients in a hospital intensive care unit to sleep better because it reduced “the difference between background noise and peak noise”. They also found that the sleep quality of the patients experiencing both ICU noise and white noise was comparable to sleep quality with no noise present.
Because your brain can't hone in on any one sound, it means your brain can relax, without trying to focus on an individual sound - and you may end up getting a better night’s sleep. The primary benefit of white noise is that it helps to mask other noises that may be distracting.
Benefits of Using White Noise for Sleep
- Falling Asleep Faster: Indeed, one study found that participants fell asleep 38% faster when listening to white noise compared to when they were simply exposed to normal environmental noise.
- Improved Sleep Quality: Poor sleep quality is bad news all round. It’s associated with increased stress, depression, anxiety, poorer mental function, and much more. If you’re one of those 25%, white noise could be the solution!
If you have trouble sleeping, then it’s worth giving white noise a try to see if it works for you, particularly if you’re a light sleeper or live in a noisy area.
Potential Drawbacks of White Noise
Is white noise good for sleep? Well, there are, of course, always two sides to every story. When it comes to white noise to help sleep, there are some experts who suggest that it may do more harm than good. The main concern is that, while using white noise as a sleep aid may help you to drift off faster, it may not allow your auditory system to fully shut down overnight.
Another issue is that white noise could impact your auditory system’s ability to function, over time. One study found that when used for long periods of time for sleep or for managing tinnitus, white noise can impair the central auditory system in the brain.
Alternatives to White Noise: Pink and Brown Noise
Some researchers actually recommend using pink noise or brown noise instead of white noise. Like white noise, pink noise is a combination of different noises from across the sound spectrum, containing all frequencies between 20 Hz and 20,000 Hz. However, it reduces the power of sounds at higher frequencies and increases the power of sounds at lower frequencies to create a more even sound.
Brown noise - also called red noise - works in a similar way to both white and pink noise, but low-frequency sounds are more intense than in the other two types of noise. Most of the higher frequencies that can make white noise sound harsh, or distracting for some people, are removed.
Key Differences Between White, Pink, and Brown Noise
Here’s a simple comparison of the three types of noise:
| Type of Noise | Frequency Distribution | Sound Characteristics | Potential Benefits |
|---|---|---|---|
| White Noise | Equal power across all frequencies | Hissing or static sound | Masking background noises |
| Pink Noise | Lower frequencies have more power | More even and natural sound | Improved sleep quality, relaxation |
| Brown Noise | Low frequencies are more intense | Deeper, rumbling sound | Deeper relaxation, noise masking |
Tips for Using Sounds to Improve Sleep
So, does white noise help you sleep? If you want to use sounds to help you fall asleep, here are our top tips for making it work for you:
- Opt for a machine or phone app with adjustable volume and noise options (it’s good to be able to choose between white, pink, or brown noise).
- Keep the volume at a moderate level, ideally below 50 decibels, to avoid damaging your hearing.
- Try different sounds, like rain or ocean waves to see which suits you best.
White noise and earplugs are powerful tools for improving sleep quality. White noise creates a steady sound that masks noise from your environment, while earplugs reduce noise levels.
They offer our most powerful noise reduction of 27 dB (SNR), reducing the noises that keep you up at night. Every feature of these earplugs is designed to maximise sleep comfort, made with our softest silicone and an innovative earplug body that reduces pressure on the ear - even for side sleepers. Additionally, the new hybrid memory foam-silicone ear tips follow the natural shape of your ears for even more comfort.