When it comes to baby sleep, many parents are often looking for any tricks or tools that can help their little one drift off to sleep easily and stay asleep. Some common questions many parents ask are, will white noise help my baby sleep better? Will white noise help my baby fall asleep faster? Will white noise help my baby stay asleep? White noise (or another similar sound) is a popular tool that many families use to help support their baby’s sleep, and sometimes even their own sleep! Sound machines are helpful tools that can help support a family’s journey to more sleep.
For many families, using white noise is an absolute must, for others, it isn’t something they care for. Whichever your preference, this blog is here to share all about white noise and its ability to support your baby’s sleep journey.
What you’ll learn from this blog:
- Why use white noise?
- Can sound machines really help your baby sleep better?
- Which noise is best for baby sleep?
- Is white noise good or harmful for babies?
- White noise: when and how
Why use white noise
When your baby is nestled cozy in utero, they are immersed in an environment of constant noise such as mama’s heartbeat, blood flow and other bodily sounds. These sounds are nature’s sound machine for your baby. When they are born, they are thrusted into a quiet environment. This is also why your baby LOVES to be snuggled and held close to you, the sound of your heart is comforting and familiar to them.
Once born, using white noise can help mimic the constant noisy environment your baby is used to from the womb and using white noise can support their sleep by creating a sense of comfort and security with a steady familiar sound, just like your internal noises did when they were growing inside. Sound machines can also be extremely helpful when attempting sleep on-the-go, like an adventure nap or travelling. You can read a few more travel sleep tips here.
Can sound machines really help my baby sleep better?
When a sound machine is used consistently over time, it becomes a positive sleep association and sleep cue for your baby – essentially setting the stage for sleep. When these cues are paired with age appropriate timing and optimal sleep environment, we are creating the best chance for your baby to drift off to sleep.
A small study from 1990, with a sample size of 40 newborns (20 in sample and 20 in control group), found that 80% of newborns in the sample group fell asleep within 5 minutes with white noise, comparable to 25% who fell asleep without white noise in the control group. Although this study was extremely small, it does help illustrate that white noise can be helpful for baby sleep.
Another small study, involving toddlers, also showed positive results related to better sleep when using white noise. In this study, 100% of parents reported being comfortable using white noise and most would recommend this strategy to others. 75% of participants saw their toddler’s fall asleep faster and stay asleep through the night when white noise was used.
These are two small examples of how research is working to determine how effective white noise is for helping baby’s fall asleep, stay asleep and sleep better.
Anecdotally, many families I’ve worked with (and my family included) can attest to the positive outcomes of using a sound machine. From drowning out barking dogs to supporting room sharing with siblings to naps on the go, white noise is a common strategy many families use to support better baby sleep.
Which noise is best for baby sleep?
Your baby may have a unique preference for sound, and that is ok! Just like their sleep needs will be unique, their auditory processing is unique, too.
When considering what type of noise to use for your baby’s sleep, we want to take a few things into consideration:
- A sound that is constant through the night and a machine that doesn’t time out after a few hours
- A sound that is constant and doesn’t have significant high/low changes (e.g. rainfall is a good choice rather than a lullaby tune)
- White noise is the most popular noise and is considered a broadband static-like noise, such as a fan, air conditioner or vacuum-like sound.
- Pink noise is said to be gentler because it uses deeper sounds and lower sound waves, such as rainfall, wind, and ocean sounds.
- Brown noise is more of a rumbling sound with deeper tones, such as heavy rainfall or a steady shower.
Is white noise harmful to my baby? How to use it safely.
As with many things, prolonged exposure to unsafe levels or volume will be harmful. When using a sound machine to support your baby’s sleep, here are a few key reminders:
- As per the American Academy of Pediatrics (AAP), it is recommended to keep the sound machine at least 7 feet away from baby’s sleep space
- The AAP recommends the volume of the sound machine to be no louder than 50 decibels (there’s a free app called Decibel Meter that can help you confirm the sound in your baby’s sleep space)
- Turn the sound machine on immediately before nap/bed and turn it off immediately after. Your baby does not need a sound machine during awake time.
Following the recommended guidelines when using a sound machine, it will keep this strategy positive and safe.
When to use a sound machine
Unlike other sleep props like a swaddle or soother, using a sound machine does not need to be transitioned out by a specific age. If your baby uses a sound machine till they’re old enough to regulate their sleep environment themselves, that’s ok.
If you’re looking to transition away from using a sound machine, lower the volume by a few levels every 2-3 days until it’s faded out completely.
When
You can introduce a sound machine to your baby as soon as you’re ready. For our family, we introduced white noise to our son when he transitioned into his own room. For our daughter, we used white noise in the hospital by bringing a portable sound machine with us. Both methods were successful in supporting our baby’s sleep. Some families only use a sound machine when supporting sleep on the go, others use their sound machine for all sleep opportunities. There is no right or wrong way to use it, just whatever works best for your family’s unique sleep journey towards better baby sleep. Our family uses the Hatch Baby Rest machine because it has adjustable sounds, colour and volumes can be controlled from our phones.
By creating a consistent sonic environment, you are creating a calming environment that may be more conducive to quality sleep because it blocks out distracting environmental sounds. When using a sound machine consistently, your baby may fall asleep easier, stay asleep longer and overall, sleep better! If sleep isn’t going smooth for your family despite using white noise, let’s connect to see how we can continue your journey to more sleep. I’d love to guide you there.
Sweet dreams,
Chelsea
Chelsea is Mom of 2 and a Certified Baby, Toddler and Child Sleep Consultant with advanced certification in Infant and Early Mental Health and Pediatric Sleep Health. She supports families within Hamilton and beyond with hands-on, no cry-it-out, responsive methods towards longer naps and better nights. She has a Master’s of Professional Education (specialization in Applied Behaviour Analysis) and over 10 years of professional experience supporting families in the community. Chelsea works collaboratively with families to empower them with the confidence and tools they need to reach their unique sleep goals. Hear from rested families here and book a free call with Chelsea here to discuss how she can support your family’s journey to more sleep.
Sources:
Spencer, J. A., Moran, D. J., Lee, A., & Talbert, D. (1990). White noise and sleep induction. Archives of disease in childhood, 65(1), 135–137. https://doi.org/10.1136/adc.65.1.135
Hugh, S. C., Wolter, N. E., Propst, E. J., Gordon, K. A., Cushing, S. L., & Papsin, B. C. (2014). Infant sleep machines and hazardous sound pressure levels. Pediatrics, 133(4), 677–681. https://doi.org/10.1542/peds.2013-3617
LeAnne M. Forquer MS & C. Merle Johnson PhD (2005) Continuous White Noise to Reduce Resistance Going to Sleep and Night Wakings in Toddlers, Child & Family Behavior Therapy, 27:2, 1-10, DOI: 10.1300/J019v27n02_01