White Noise for Sleep: Benefits, Limitations & the Best Options for Families

Bala BitesLifestyleMay 1, 2025

BALA BITES: BRINGING THE NOISE FOR BETTER SLEEP

This past weekend I traveled to California with my family. Six of us in a two-bedroom place. A small place but it was steps from the beach so worth it.

The rental was like many others. Every creaky floorboard and hallway conversation echoed like a drumbeat.

Thankfully, we are pros with travel. It wasn't our first rodeo. So we came prepared. We brought our trusty white noise machines.

They're a lifesaver. For the kids. For me. For everyone’s sanity.

WHY WHITE NOISE WORKS (AND WHEN IT DOESN'T)

White noise — or any consistent background sound — helps mask sudden changes in noise.

Our brains are wired to notice change. In total quiet, even small sounds can cause micro-awakenings.

White noise (and its cousins pink and brown noise) creates a consistent “sound blanket.” This reduces how often your brain reacts to random noises.

Research shows it’s especially helpful in:

Babies and children — easing sleep onset and reducing nighttime awakenings
Hospitalized and critically ill patients — where unpredictable noise is constant
Urban or noisy environments — where sound levels vary throughout the night

But here’s the nuance. A 2021 systematic review found mixed results in healthy adults.

Some studies showed improvements in sleep quality. Others found no benefit — or even potential downsides.

Researchers concluded that while some people swear by it, the overall quality of evidence is very low.

White noise sleep benefits are well-documented for babies and children but may vary for healthy adults.

The bottom line is white noise isn’t magic for everyone. But in the right situations — babies, kids, travel, noisy settings — it can be a game changer.

As for me? I’ll take a dark room at under 70 degrees over a sound machine any day.

WHICH "COLOR" OF NOISE IS RIGHT FOR YOU?

Most people don’t know there’s a whole spectrum of sound colors:

White Noise: Equal intensity across all frequencies. Like radio static. Great for blocking random noise, but can sound sharp.
Pink Noise: Emphasizes lower frequencies (think rain or rustling leaves). Often more soothing for long sleep sessions.
Brown Noise: Deep, bass-heavy tones (like distant thunder or ocean waves). Popular among adults who prefer a softer, richer sound.

Pro tip: Pink or brown noise tends to work better for adults than classic white noise.

Descriptions and examples of white, pink and brown noise

WHERE TO GET YOUR NOISE FROM

✔ A real mechanical fan. This non-electric sound machine is simple. A mechanical fan inside produces a natural, non-looping sound. Durable and travel-friendly. Look at Yogasleep Dohm Nova.

✔ A dedicated electronic device. There are tons of options — from basic machines to fancy, app-connected versions. We have no single recommendation here but its about what bells and whistles you want and your budget. We recommend searching for devices that offer multiple sound colors.

✔ Your phone. Use Spotify playlists to loop sleep sounds. Just search “white noise,” “pink noise,” or “brown noise” playlists. If you have an iPhone, you can access a built in shortcut too. You can set your phone to automatically play background noise via accessibility settings — here’s how to do it.

ONE SMALL ACTION ITEM THIS WEEK

If your family (or your sleep) struggles with nighttime noise, try experimenting with sound colors. Start with pink or brown noise for yourself. For kids or travel? Keep that portable white noise machine handy. Because when sleep quality improves, so does everything else.

KEY TAKEAWAYS

White noise helps mask unpredictable sounds and can improve sleep, especially for children, hospital patients, and people in noisy environments
Research shows benefits are mixed for healthy adults — it works well for some but not everyone
Different sound “colors” (white, pink, brown) suit different preferences and sleep needs
A mechanical fan, dedicated sound machine, or even a phone app can be effective sleep solutions
Picking the right sound and device can make a big difference, especially when traveling or sharing spaces