Can 'White Noise' Help You Sleep Better?

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6 May 2025

White noise refers to a noise that contains all frequencies across the spectrum of audible sound in equal measure


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Because white noise spans multiple bands of sound, it is sometimes referred to as broadband noise


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Studies on the benefits of white noise for sleep have yielded mixed results, Harvard Health reported. 


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Some studies have found it helped people sleep better, possibly by masking outside noises and serving as a cue to fall asleep.


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A systematic review published in Sleep Medicine Reviews found white noise had little beneficial effect on sleep.


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Another expert says that white noise may interrupt important stages  of sleep, such as REM sleep or deep sleep, and affect hearing if it is too loud


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If you use a white noise machine for sleep, try moving it to a corner of your bedroom and keep the noise level no louder than that of a background conversation


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Turn on your white noise machine just before getting into bed


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If your machine has a timer, experiment with having it play only as you fall asleep rather than all night long


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