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Updated September 2026
White noise can help some people fall asleep by masking disruptive sounds, but the science is weaker than most people think. A major review found the evidence that continuous noise improves sleep is very low quality, and a 2026 sleep lab study found pink noise actually reduced REM sleep. If white noise helps you, keep the volume low. If your goal is blocking out noise, earplugs and a quieter bedroom may work better.
If you struggle to fall asleep or wake up every time a car passes or a dog barks, you have probably heard that white noise can help. Millions of people fall asleep to fans, sound machines and apps every night. This guide explains what white noise is, how it compares to pink and brown noise, what the latest research actually shows and how to build a quieter bedroom for better sleep.
Key takeaways
- White noise plays all audible frequencies at equal intensity. It sounds like static or a fan.
- It may help by masking sudden sounds, like traffic or a snoring partner, so they are less likely to wake you.
- A 2021 review of 38 studies rated the evidence that continuous noise improves sleep as very low quality.
- In a 2026 sleep lab study, pink noise reduced REM sleep, while earplugs protected deep sleep from traffic noise.
- If you use white noise, keep it quiet, place it away from your bed and pair it with good sleep habits.
What is white noise?
White noise is a sound that contains all the frequencies humans can hear, played at equal intensity. Because it spans the full range of sound, it is also called broadband noise. Most people describe it as the static from an untuned radio or TV. The name comes from white light, which contains all visible colors.
White noise vs pink noise vs brown noise
White noise is not the only "color" of sound. Other types shift the balance between low and high pitches, which changes how they feel to listen to.
| Noise color | What it sounds like | How it works | Who tends to like it |
|---|---|---|---|
| White noise | Static, a hissing fan | Equal intensity across all frequencies | People who want strong masking of higher-pitched sounds |
| Pink noise | Steady rain, rustling leaves | Louder at low frequencies, softer at high ones | People who find white noise too harsh |
| Brown noise | A deep rumble, heavy surf, a waterfall | Even more weight on low frequencies than pink noise | People who prefer a deep, bass-heavy sound |
| Blue noise | A sharp hiss | More intensity at high frequencies | Rarely used for sleep |
Brown noise is named after Brownian motion, the random movement of particles, not the color brown. The best choice comes down to personal preference, so if you use a sound at all, try a few and see which feels most relaxing.
How is white noise supposed to help you sleep?
There are three main ideas behind why white noise might help:
- Masking sudden sounds. It is the jump in loudness, not the sound itself, that tends to wake you. A steady background sound shrinks the gap between silence and a car horn, a slammed door or a partner's snoring.
- A consistent sleep cue. Playing the same sound every night can become part of your bedtime routine and signal your brain that it is time to wind down.
- A calming effect. Some people simply find steady, predictable sound relaxing.
Does white noise actually help you sleep? What the research says
The honest answer: the evidence is mixed. Some small studies, especially in noisy hospital settings, have found people fall asleep faster with white noise. But larger reviews and newer, more rigorous studies are less convincing.
studies reviewed in a 2021 systematic review, which rated the evidence that continuous noise improves sleep as very low quality
less REM sleep on average when healthy adults slept with pink noise in a 2026 sleep lab study
minutes of deep sleep lost to traffic noise that participants recovered by wearing foam earplugs in the same study
That 2026 study was small, involved only young, healthy adults and lasted one night per condition, so it is possible people adapt to steady sound over time. Still, it is a good reason not to treat white noise as a guaranteed sleep fix. If it helps you relax and fall asleep, there is no need to give it up. Just use it wisely.
How to use white noise safely
- Keep the volume lowUse the quietest level that still covers the sounds that bother you. Some machines and phone apps can get surprisingly loud, and long exposure to loud sound can harm your hearing.
- Put distance between you and the sourcePlace your sound machine or speaker across the room instead of on your nightstand or pillow.
- Choose a steady sourceA fan, air purifier or dedicated sound machine works better than a TV, radio or music, which change in volume and can disrupt sleep.
- Try a sleep timerIf you only need help falling asleep, set the sound to shut off after 30 to 60 minutes.
- Consider earplugs insteadIf outside noise is the real problem, soft foam earplugs may protect your sleep better than adding more sound.
Using a sound machine for a baby? Keep it low and well away from the crib, and follow your pediatrician's guidance on safe volume levels.
Other ways to build a quieter bedroom
White noise works best as one part of a calm, comfortable sleep environment. These changes can reduce the noises that wake you in the first place.
Soften the room
Rugs, heavy curtains and upholstered furniture absorb sound and cut echo.
Seal out street noise
Weatherstripping on windows and doors blocks traffic and neighbor noise.
Choose a quiet bed
Memory foam and pocketed coils limit motion transfer, so a partner's tossing and turning is less likely to wake you. See MLILY mattresses.
Get comfortable
A supportive pillow helps you settle in and stay asleep. Try the Ethically Sourced Down Pillow or read our pillow guide.
Pair it with good sleep habits
No sound can replace the basics. Keep a regular sleep schedule, avoid caffeine and alcohol close to bedtime, keep your bedroom cool and dark, and put screens away before bed.
Frequently asked questions
Is it okay to sleep with white noise all night?
For most adults, low-volume white noise is unlikely to cause harm, but research has not shown clear sleep benefits either. If you only need help falling asleep, a sleep timer lets you drift off without sound playing all night.
Is pink noise or brown noise better than white noise for sleep?
Many people find pink and brown noise softer and more pleasant than white noise, but no color of noise has strong evidence behind it. Choose the one you find most relaxing and keep the volume low.
Can white noise damage your hearing?
It can if it is too loud for too long. Some devices and apps can reach high volumes, so use the lowest level that works and keep the source away from your head.
Does white noise help with tinnitus?
Some people with tinnitus find steady background sound makes ringing less noticeable at night. If tinnitus affects your sleep, talk with a doctor or audiologist.
What works better than white noise for blocking noise?
In recent sleep lab research, soft foam earplugs did a better job protecting deep sleep from traffic noise than pink noise did. Soundproofing your bedroom and a quiet, motion-isolating mattress also help.
Build a quieter, more restful bedroom
A comfortable, motion-isolating mattress and a supportive pillow help you settle in and stay asleep. Try MLILY in person at more than 1,500 retail locations nationwide.
Sources: Riedy SM, Smith MG, Rocha S, Basner M, "Noise as a sleep aid: A systematic review," Sleep Medicine Reviews, 2021; pink noise and earplug sleep laboratory study, Sleep, 2026 (doi:10.1093/sleep/zsag001), as summarized by McGill University's Office for Science and Society. This article is general information and is not medical advice.
