White Noise + Baby Sleep

White noise can be an absolute GAME-CHANGER for helping babies sleep! Did you know one study found that 80% of babies fell asleep within 5 minutes when white noise was played? It’s been shown to:

• Reduce the time it takes to fall asleep
• Increase restorative sleep
• Help babies transition between sleep cycles more smoothly

WHY WHITE NOISE WORKS

Forget the old “shhh, be quiet or you’ll wake the baby” advice. Babies are used to LOUD noise in the womb—think blood rushing through your body, which is as loud as a vacuum cleaner (around 90 decibels!). Silence can actually feel unsettling to newborns because it’s so different from the womb.

Dr. Harvey Karp explains that white noise activates your baby’s calming reflex, mimicking the womb environment and helping them feel safe and soothed.

WHEN & HOW TO USE WHITE NOISE

I like to use white noise for ALL sleep times…naps, nighttime, and even on the go! Portable white noise machines are a lifesaver for car rides or stroller naps. A few tips:

• Keep it continuous: Avoid machines with timers that shut off, as this can wake your baby.
• Volume matters: Dr. Karp recommends 60-70 decibels for effectiveness, but trust your instincts! If it feels too loud for you, it’s probably too loud for your baby.

Want to check the sound level? Use a free phone app like this one.

BENEFITS OF WHITE NOISE

White noise isn’t just convenient—it’s scientifically backed to improve sleep. Here’s why it’s so helpful:

• Decreases time to fall asleep
• Encourages deeper, more restorative sleep
• Blocks household noises (dogs, siblings, kitchen clatter)
• Reduces overstimulation, helping babies calm down
• Mimics the womb environment
• Creates a consistent sleep association without needing parental intervention

It’s also a great part of the bedtime routine as your baby grows—imagine them turning it on themselves as toddlers!

WILL MY BABY BECOME DEPENDENT?

Yes, they might…but in my humble opinion, who cares? It’s just white noise! It’s easy to use, doesn’t require you to intervene, and can even benefit them as they grow. I still use white noise myself because it helps me fall asleep faster and stay asleep longer. 

WITH THAT SAID.. I KNOW it’s not for everyone. And a lot of people don’t like the idea of their baby having a sleep association. Thankfully, it’s fairly easy to wean them off if you ever want to!

HOW TO WEAN THEM OFF WHITE NOISE

If you’re ready to wean your baby off white noise, the good news is that it’s a super simple process—and you can do it whenever you feel it’s the right time. There’s no “perfect” age to stop using white noise, so trust your instincts and your family’s needs.

Here’s how to do it:

1. Start Gradually: Begin by lowering the volume of the white noise machine a little bit each night. If your machine has volume settings, turn it down one notch every 2-3 nights.
2. Increase Distance: Move the machine further away from your baby’s crib. Start with a small adjustment (like a foot or two) and increase the distance every few nights.
3. Introduce Silence Slowly: Once the volume is very low and the machine is further away, you can start turning it off for part of the night. For example, let it run during bedtime but turn it off after a few hours.
4. Replace with a New Cue: If your baby seems to miss the white noise, try replacing it with another calming sleep cue, like singing a soft or a comfort item (like a lovey or blanket, if age-appropriate).

WHEN TO WEAN OFF WHITE NOISE

You can wean your baby off white noise at any time, but here are a few common scenarios when parents decide to make the switch:

• When your baby is consistently sleeping through the night: If they’re already great sleepers, you might feel ready to remove white noise from the equation.
• When you’re traveling frequently: If you don’t want to rely on bringing a machine everywhere, weaning off white noise can make life easier.
• When they’re older and more adaptable: Many parents wait until their child is 1-2+ years old, as white noise is most helpful during the first year of life.

Remember, there’s no rush! If white noise is working for your family, there’s no harm in continuing to use it—even into toddlerhood or beyond. I mean, I’m an adult and I love my sound machine so i’ll just leave that there lol. 

YOU DON’T HAVE TO USE WHITE NOISE

Here’s the thing…white noise is an amazing tool, but it’s not a must-have for every family. Some babies are naturally great sleepers and don’t need the extra help, while others might respond better to different sleep strategies.

If your baby is already sleeping well without white noise, there’s no need to add it to the mix. But if you’re struggling with frequent night wakings, short naps, or a baby who’s easily startled by household noise, white noise can be a game-changer worth trying.

It’s all about finding what works best for YOUR family. Every baby is different, and there’s no one-size-fits-all solution when it comes to sleep. White noise is just one of many tools in your parenting toolkit—use it if it helps, and skip it if it doesn’t!

MY FAVORITE SOUND MACHINES

Not all white noise machines are created equal! Here are my top picks:

1. YogaSleep Dohm White Noise Machine
• My personal fave! It uses natural sound (not electronic) and has a soft, calming tone. I have literally THREE of these in my house!
2. YogaSleep Travel Sound Machine
• Perfect for naps on the go. Compact, portable, and reliable.
3. Hatch Baby Rest
• Great for toddlers with its clock feature, though I’m not a huge fan of the white noise options (the beach waves setting is the best IMO).

NEED HELP WITH BABY SLEEP?

If you’re using white noise but still struggling with sleep, I’ve got you covered! I offer personalized sleep plans for ages 0-4 years to help you tackle night wakings, naps, and everything in between.

👉 LEARN MORE ABOUT MY SLEEP PLANS HERE 👈

References:

• Centers for Disease Control and Prevention: Noise & Hearing Loss Prevention
• Hume, K., Brink, M., & Basner, M. (2012). Effects of environmental noise on sleep
• Spencer, J. A., Moran, D. J., Lee, A., & Talbert, D. (1990). White Noise and sleep induction
• Happiest Baby on the Block