If You Use Loud White Noise For Sleep, We've Got Some Bad News For You
People of all ages, from newborns to older adults, rely on white noise (or pink or brown noise, which is actually what most white noise machines and playlists generally emit) to help them get to sleep and stay asleep.
And for a good reason: This type of sound during bedtime has been shown to prompt a relaxation response, which can help you drift off to dreamland.
“The sound that you fall asleep to, coupled with other relaxing activities before bedtime, can set you up for success and build this muscle that allows us to relax and unwind and shift into a different mindset,” said Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital in Boston.
But while the sleep benefits of noise machines are clear, experts say there are some risks that come with using them, too. Namely, it’s easy to turn the volume up too loud ― and that can have some health consequences.
Here’s what to know about the sound settings on white noise and what you should adjust yours to for better rest.
For children and infants, official guidelines say white noise level should be a maximum of 50 decibels.
“Typically a decibel volume for children and infants would be 50 decibels or lower to minimize any potential harm associated with it,” said Dr. David Neubauer, a sleep expert at Johns Hopkins Medicine in Baltimore.
When exposed to relatively loud noises for long periods of time (such as a full night’s sleep), there’s the potential for hearing damage in addition to developmental delays, according to some research, he noted.
“There was an article that came out just last year ... they said that some white noise machines turned up to their maximum volume can exceed 91 decibels,” Neubauer said. “That’s really high — that’s like a lawn mower or a loud blender operating. People really should be cautious about use with children and making sure that it’s turned down low.”
For babies, you should also consider where the white noise machine is in a room and how long it’s on each night.
Beyond the sound level, just how long the sound is actually on is an important factor to consider, according to Neubauer.
This is particularly important for newborns and babies. “Some of the recommendations for newborns and infants are very conservative about the use of the devices, and suggest [using them] just for a limited period, if at all,” he said.
So, for example, you could turn the white noise machine on when your baby is falling asleep and turn it off once you notice they’re out.
When it comes to the placement of the white noise device, Neubauer said it should be as far away from infants as possible to prevent eardamage. Specifically, multiple baby blogs report that the American Academy of Pediatrics recommends that white noise machines be at least 7 feet away from a sleeping baby.
For adults, the recommendations are a little more lenient — but not by much.
The white noise guidance for adults is less regulated, but the National Institute for Occupational Safety and Health (NIOSH) states that exposure to 85 decibels over the course of an eight-hour time period can cause hearing loss. Both experts recommend white noise levels well below 85 decibels, as the NIOSH guidance is technically for a workplace.
“The sound of a conversation is about 60 decibels, so that, or maybe slightly higher, is what we want to be setting these devices to, but not too much louder than that,” Robbins said.
If 60 isn’t the right number for you, Neubauer said a volume range between 50 to 65 decibels is OK.
Overall, for adults, having a white noise machine on a low volume all night isn’t too concerning. But if it is too loud and on all night, this could be potentially damaging, Neubauer noted.
You should also be cognizant of where the white noise machine is in your space. While it’s natural to keep a device at your bedside table, that’s likely too close for comfort, Neubauer said.
Try putting your white noise machine a few feet away — you probably don’t need to go as far away as the 7 feet that’s recommended for babies, but a few feet from your ears could be beneficial.
“So, farther away and relatively low volume, I think is a good practice,” Neubauer said.
There are a few ways you can measure sound volume.
The average person likely doesn’t think about measuring sound levels on a regular basis, but there are many quick, cheap and even free ways to do so.
Some smartwatches have a sound meter measuring feature, or you can download apps such as Decibel X or the NIOSH Sound Level Meter to measure the sound levels in your space. You can also purchase actual sound meters online.
While a white noise machine may not seem inherently loud, a high sound level coupled with too-close placement can be damaging for young children and potentially damaging for older folks, too.
White noise is a valuable tool to help with sleep, but should be used with caution.
“If you’re concerned about the noise level damaging your ears, then you might talk to your health care provider about the appropriate noise level for you,” Robbins said.
“Just be mindful that we all have different levels of sensitivity to noise,” Robbins added. “Find the level that’s most comfortable to you, that you find to be soothing and not uncomfortable.”
