How can white noise help babies sleep? When and how should you use it?

Settling a baby to sleep can sometimes be challenging, especially during the first few months. Parents often look for gentle, natural ways to make falling asleep easier and nights feel a little calmer. One of the best-known options is white noise, which many families successfully include as part of their bedtime routine.

But what exactly is white noise? Can it really support a baby’s sleep? When is it worth using, and what should you keep in mind? In this article, we answer these questions.

The benefits of white noise at a glance

White noise is a continuous, steady background sound that may help mask sudden noises in the environment. This can make it easier for a baby to settle and fall asleep. For many little ones, it may feel familiar because it resembles the constant sounds they heard in the womb, which can offer a sense of reassurance. It is most often used at bedtime and during daytime or overnight sleep, with the volume kept low and the device placed at a suitable distance from the cot. White noise may be most helpful when it is used as part of a predictable bedtime routine.

What is white noise?

White noise is a continuous, even, monotonous background sound that contains a broad range of audible frequencies. It may sound like the quiet hum of a fan, a vacuum cleaner, radio static or a device designed specifically to play white noise. Recordings used for sleep often also feature repeating sounds of nature, such as rainfall, wind, waves or gently flowing water. Soft music, singing or calm recitation can also create a soothing background sound.

A baby lies down while their mum holds their hand

This steady sound may feel familiar to babies because they were surrounded by constant background noise in the womb. Their mother’s heartbeat, blood flow and breathing created a continuous soundscape. This may be one reason why many babies find white noise calming. Adults may find it pleasant too, as it can mask outside noise and help quiet the mind .

It may help mask sudden noises

A door closing, a dog barking or a louder conversation may be less likely to disturb a baby while they are falling asleep or already sleeping. This is one of the main benefits of white noise. The continuous, even sound may reduce the impact of outside stimulation, helping the baby relax more easily. Many families find that using white noise as part of the bedtime routine can make settling easier and may contribute to longer, more peaceful sleep.

Quiet, repetitive and pleasant sounds or melodies can also help calm busy thoughts. This may become more noticeable before sleep as children grow older.

White noise may be useful in several situations

during the bedtime routine
for daytime naps
in a noisier environment
while travelling or staying somewhere unfamiliar
if the baby wakes easily because of surrounding sounds
during periods of tummy discomfort or teething

It is important, however, that white noise does not replace a loving bedtime routine. A baby’s sense of security comes above all from their parents’ closeness, voice, physical contact and touch. These human connections are fundamental to every baby’s healthy development.

How can you use white noise safely?

According to specialists, white noise can be used safely by following a few simple guidelines.

Do not place the device directly beside the cot
Keep the volume low, at the level of gentle background noise, no more than around 50 to 60 decibels
It should not be louder than a quiet, normal conversation
Use it mainly while your baby is settling, and for a reasonable length of time
Always watch how your baby responds and whether the sound seems comfortable or distracting

Very high volume may damage hearing over time and may also be overstimulating, so moderation is especially important. You can try different sounds, and you can also sing or tell a story yourself. Notice how each type of sound affects your child.

A baby lies peacefully in a blue LiaaBébé Ocean bamboo baby sleeping bag.

Can babies become used to white noise?

Babies may become accustomed to white noise, which could mean they continue to rely on it to settle as they grow older. It may therefore be better to think of white noise as temporary support rather than a long-term necessity.

What is the difference between white noise and pink noise?

Pink noise is similar to white noise, but the higher frequencies are less prominent and the lower frequencies are stronger. Many people therefore find that it sounds softer and more natural. For babies, however, there is currently not enough scientific evidence to show that pink noise is more effective than white noise, so the available literature does not make this recommendation.

Sounds similar to pink noise can also be found in nature, for example:

steady rainfall,
wind moving through trees,
ocean waves,
the sound of a waterfall.

Peaceful sleep depends on more than sound

White noise is not a magic solution on its own. A baby’s restful sleep is influenced by many factors, including a consistent bedtime routine, a suitable room temperature, a calm environment and comfortable clothing.

Soft, breathable bamboo baby clothing and sleeping bags may help babies feel comfortable while they sleep. Parents who use LiaaBébé baby clothing have shared similar experiences with us. When comfortable clothing is combined with a loving bedtime routine and, where needed, carefully used white noise, many babies may find it easier to settle into rest.

A little boy sleeps wrapped in a LiaaBébé bamboo baby blanket.

Does white noise work for every baby?

The simple answer is no. Every baby has their own personality and needs, so their response to white noise can vary. Some babies calm down almost immediately, while others are barely affected by it.

It is also possible that white noise works very well for a newborn, but a few months later they no longer need it. This is completely natural, as babies’ sleep patterns and nervous systems continue to develop.

To try it, use it consistently for a few days as part of the bedtime routine and observe how your child responds. When your baby settles more easily or sleeps more peacefully, white noise may be a useful addition to bedtime. When you do not notice a change, or your baby seems more unsettled, there is no need to persist. No method works in exactly the same way for every baby.

Frequently asked questions about white noise

A baby sleeps peacefully in their cot

From what age can white noise be used?

With an appropriate volume and safe use, it can be used from the newborn stage. When you are unsure, it is worth asking your health visitor or GP for advice.

Should it play all night?

There is no single recommendation. Some families use it only while the baby is falling asleep, while others leave it on throughout sleep. The most important considerations are a suitable volume and safe placement.

Can it be played from a phone?

Yes, but the phone should not be placed close to the baby. When you use white noise regularly, a device designed specifically for this purpose may be more practical.

White noise may be a helpful part of settling for many families, but it does not work in the same way for every baby. It is worth trying while paying close attention to your child’s cues, as they will show you what supports their rest best. A loving bedtime routine, a safe sleep environment, a suitable temperature and comfortable clothing can work together to create the right conditions for restful sleep. When white noise suits your baby, it may be a valuable addition.

Written by Mónika Veres

Professional sources:

Manchester University NHS Foundation Trust: Protecting your child’s hearing

Wirral Community Health and Care NHS Foundation Trust: Safer Sleep 0–3 Months