White noise for sleep: who it helps and how to choose sounds, earplugs and a quiet bedroom

White noise for sleep is a steady sound in which all audible frequencies play at the same volume, like the hiss of an untuned radio (Sleep Foundation). It doesn't make your bedroom quieter, but it masks sudden sounds: a slamming door, a car outside, the neighbors. For some people it helps them fall asleep, for others it doesn't — and that's normal.

Noise keeps you up: why does it matter?

Noise can disrupt sleep even if you don't wake up. Outside sounds reduce the share of deep sleep and rapid eye movement sleep and can raise your heart rate and blood pressure (Sleep Foundation).

That's why after a "seemingly normal" night in a noisy apartment you can still feel wiped out. At night we're generally more sensitive to sounds than during the day (Sleep Foundation). How sleep quality affects recovery is covered in our article "How much sleep do you need".

How does white noise for sleep work?

The main idea is masking. A steady background sound makes sudden, unpredictable noises less noticeable to the brain (Sleep Foundation).

Studies show mixed results. In one study, adults with white noise fell asleep 38% faster, and people living in noisy areas fell asleep faster and spent more of their time in bed asleep. But reviews don't yet allow white noise to be recommended for everyone (Sleep Foundation).

Who might want to try it:

• people who live near a busy road or have noisy neighbors;
• people woken by a partner's snoring — sleeping separately can help here too;
• people who sleep poorly when traveling and in hotels;
• people who find silence "ringing" and unsettling.

But if any constant sound irritates you, or you wake up when the background sound turns off on a timer, it's better to choose earplugs or work on making the bedroom itself quieter. Try different options for several nights each and pay attention to how you feel in the morning.

Pink and brown noise: what's the difference?

It's the same broad range of sounds, but with an emphasis on low frequencies. It sounds softer and deeper than white noise.

• **Pink noise** — the volume drops by 3 decibels with each octave up. It sounds like rain, a waterfall or ocean surf (Sleep Foundation).
• **Brown noise** — drops by 6 decibels with each octave and sounds even lower, like a steady rumble or heavy downpour (Sleep Foundation).

In lab studies, short, quiet "bursts" of pink noise timed to brain waves enhanced deep sleep. But at home, without such precise timing, the effect is likely to be more modest (Sleep Foundation). Choose the sound you personally find pleasant — for more on how sounds affect relaxation, see our article on music and relaxation.

What volume should you choose?

There are no official guidelines, but the reference point is simple: about as loud as quiet background conversation. Volumes of 70 decibels and above can harm your hearing over time (Sleep Foundation).

• Place the speaker or sound machine in a corner of the room, not by the headboard.
• Use a timer or gradual fade-out if you only need the sound to fall asleep.
• Be especially careful with baby devices: many of them can play louder than recommended (Sleep Foundation).

Earplugs for sleeping: which to choose and how to care for them?

Earplugs are the simplest way to block noise rather than mask it. For example, hospital patients who slept with earplugs and an eye mask woke up less often and spent more time in deep sleep (Sleep Foundation).

• **Foam** — soft and light, they block sound well but wear out quickly, so replace them often.
• **Silicone and wax** — they cover the ear opening and are comfortable if you sleep on your side.
• **Reusable** — these need to be washed regularly according to the manufacturer's instructions.

Insert earplugs with clean hands and don't push them in deep. If you notice itching, pain or discharge from the ear, take a break and see a doctor. If you feel your hearing has gotten worse, read our article on hearing and age.

How can you make your bedroom quieter?

Start simple: soft materials absorb sound (Sleep Foundation).

• Heavy curtains, a rug, an upholstered headboard.
• Weatherstripping on windows and doors.
• Turn off sound notifications and fix noisy appliances.
• Agree on "quiet hours" with the people you live with.

Sound is only part of your evening setup. Add a calm evening ritual to it. Some people include the Silent Nights patch: according to the company, it helps you relax in the evening and works without drugs — with body heat and light.