Is Sleeping With a White Noise Machine Safe?

Everyone needs something a little different from their bedtime routine to fall asleep. And for many people who live in noisy neighborhoods or who simply can’t stand the silence at night, a machine that creates soothing “white noise” is the go-to answer. But is extended exposure to the droning sounds of white noise machines safe for our ears — and are they actually helping us sleep? We asked experts in hearing loss as well as adult and child sleep research to clarify whether white noise machines work and how to use them safely.

What is “white noise” anyway?

“White noise is a method of sound masking. It can help to hide/mask external sounds that can disturb a sleeper (e.g. barking dogs, creaky house, strong winds),” explains Dr. Craig Richard, an ASMR researcher and professor at the Bernard J Dunn School of Pharmacy at Shenandoah University. “White noise is created by playing the sound of every frequency perceptible to human hearing at once and at a similar loudness. This helps to hide/mask external sounds regardless of their frequencies.”

“We often casually refer to all broadband noise as ‘white noise,’ but there are important differences between the so-called ‘noise colors’,” says Dr. Hamid Djalilian, a professor of otolaryngology at the University of California, Irvine and chief medical advisor to NeuroMed Tinnitus Clinic. “True white noise has equal energy across all frequencies, ‘pink noise’ gradually decreases in energy as the frequency rises, and ‘brown noise’ drops off even more sharply in the high frequencies.”

“This is important because our ears do not hear all frequencies equally,” Djalilian continued. “Instead, our ears are designed to react to higher frequencies more strongly than lower frequencies. That is why white noise sometimes sounds more ‘harsh’ than pink or brown noise.”

So, there’s a good chance your “white noise” machine may actually be generating something closer to pink and brown noise, especially if it’s emulating natural sounds like wind, rain and crashing waves. That said, in common parlance, people often refer to all soothing noise-making machines as “white noise,” scientific definition aside.

Do “white noise” machines actually help us sleep?

Indeed, data shows that people in noisy environments like, say New York City, can benefit from this sound masking effect. But white noise isn’t the cure-all for every kind of sleeplessness. “If a sleeper's primary problem is external sounds, then white noise can be very helpful,” Dr. Richard says. “Unfortunately, white noise is less helpful for sleepers if the primary problem is ‘internal noise,’ meaning restless thoughts.”

For that, Dr. Richard suggests soothing sounds with a bit more substance. “Relaxation podcasts with calm voices can be more effective than white noise because they not only help to hide/mask external noise, but they also distract the brain from ‘internal noise,’ i.e. stressful thoughts or overactive minds.” But whether you start with white noise or lulling lectures on history and literature, Dr. Richard advised that, ultimately, “each person should try all types of sounds to find the sound type that works best for them.”

Can white noise machines damage your hearing?

“In general, the sound from most white noise machines is safe for the ears when played at typical bedroom levels,” Dr. Djalilian said. “However, some models can play at dangerously loud levels when at full volume, especially when placed close to the listener. One study found that over 60 percent of tested white noise machines played at 85 decibels (dB) or more when the device was placed at bedside distance from the listener (10 cm) and was set to max volume. This is concerning because the National Institute for Occupational Safety and Health (NIOSH) has determined sounds at 85 dB for eight hours or more is enough to increase the risk of hearing damage.”

And given that we’re supposed to sleep for about eight hours, Djalilian points out, the risk is very real. “Hearing loss from noise exposure is cumulative, so the potential risk of hearing damage from white noise machines increases with long term use.”

How can you tell if your white noise machine is too loud?

“There are several practical ways to monitor sound levels at home, the simplest method being smartphone apps (NIOSH Sound Level Meter and Decibel X, among others),” suggests Djalilian. “These will give you fairly accurate readings without having to invest in expensive equipment.”

And you may not even need an app for that. “One rule of thumb for detecting dangerous noise levels is called the ‘shout test,’” Djalilian explains. “If you need to raise your voice to communicate with someone at arms-length away, the sound environment is likely above 85 decibels (the level where hearing damage begins with sustained exposure).”

How do you use white noise machines for sleep safely and effectively?

In general, the recommendations for white noise machines are simple and relatively common sense: Use them at as low a volume as possible for as little as possible.

For the former, that might mean moving it off of your nightstand and across the room and keeping it well below that 85db mark. Dr. Djalilian warns that the maximum volume of some white noise machines has been shown to register over 91 dB max volume at short distances, which he said can decrease the “safe” listening window from eight hours to just two hours. Meaning, with regard to the latter point, finding a model with an auto shutoff feature would be more ideal. And to that end, Djalilian advised against other close-proximity white noise devices. “Because the decibel level, and therefore hearing loss risk, is proportionate to the distance from the speaker, white noise devices in the form of sleep headbands or sleep pillows may pose additional risks than bedside models.”

Are white noise machines safe for children and babies?

“Babies and children are naturally drawn to predictable cues, whether that’s a dark room, a bedtime routine, a comfort object or white noise. These aren’t ‘crutches;’ but rather associations,” Debbie Gerken, a Certified Registered NICU Nurse, Certified Pediatric Gentle Sleep Coach, educator and founder of Sleep Like a Baby Consulting, explains. “White noise isn’t meant to be a ‘quick fix,’ and it doesn’t replace healthy sleep habits or responsive care. But for many families, it becomes a supportive part of the sleep environment [...] that helps children settle more easily and optimizes quantity and quality of their sleep. When used safely, it can be a helpful tool in creating a soothing, predictable sleep routine.”

“The long-term effects of using white noise machines on infants and children are still being studied,” Djalilian says. “What we do know is that in animal studies, continuous moderate-intensity white noise exposure negatively impacts certain aspects of hearing. The American Academy of Pediatrics (APP) has also emphasized that we can’t just apply adult occupational safety standards to set safe listening levels for developing brains. With this in mind, the AAP has recommended that if white noise machines are used for infants or children, they should be placed a safe distance from the child [...] set at the lowest effective volume level, and limited in duration of use (such as by setting a timer).”

Gerken advises that ambient white noise levels should be reduced even further for babies and children. “The American Academy of Pediatrics suggests that the white noise machine be placed seven feet away from the child’s sleep space.” Additionally, “The volume should stay at a safe level (generally under 50 dB, which is about as loud as a soft shower),” Gerken said. “I also encourage parents to choose continuous, steady white noise rather than sounds that fluctuate or mimic rainstorms or waves, which can be stimulating for some babies.”

If you have any concerns about using white noise machines with small children, Gerken noted that, despite their seemingly ubiquitous availability, they’re not wholly necessary. “They’re simply parts of a soothing environment.” Gerken suggested that parents who are worried about a child becoming dependent on white noise can try lowering the volume little by little over time until it’s no longer necessary.