White Noise for Babies: Does It Help and How to Use It Safely

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Shhhhhh. If you’ve caught yourself switching on the hairdryer or the hoover just to get your baby to sleep – welcome to the club. Sleepless nights lead to very creative solutions, and that’s completely human. 😊

White noise is a popular helper. Let’s see what science knows about it and how to use it so that it helps without putting a strain on little ears.

The short answer: It may help some babies settle, but the evidence is limited. If you use it, keep it quiet, as far from the cot as possible and on for a short time. The device never goes in the cot.

What is white noise?

A steady, constant sound – like a fan, rain or the “hiss” of an old TV. It usually comes from a dedicated device, a toy or an app. The idea is to “cover up” sudden sounds around the home and create a soothing background.

Does it really help?

The honest answer is: for some babies – probably yes, but the evidence is limited. Some small studies show faster settling and falling asleep; others find no significant difference. However, a 2024 review of the available research notes that, when used incorrectly, constant noise may be linked to hearing and speech problems.

So there are two key words: volume and distance.

What did measuring the devices show?

In a study published in Pediatrics (Hugh and colleagues, 2014), Canadian doctors measured 14 sleep machines at maximum volume:

• at 30 cm from the baby, all of them exceeded 50 decibels – the limit recommended for hospital newborn units;
• three of them exceeded 85 decibels;
• the average level dropped from about 79 dB at 30 cm to about 63 dB at 2 metres.

Important: these are values at maximum volume, not typical home use. The study doesn’t prove harm with quiet use, but it shows how easy it is to overdo it.

How to use it more safely

The study authors recommend three simple things, and the Children’s Hospital of Philadelphia (CHOP) also warns about overly loud devices:

• As far away as possible. Never in the cot or attached to it. The study shows every metre of distance matters.
• The lowest volume that works. Start at the minimum and only turn it up if needed.
• Shorter. A timer that switches the sound off after your baby falls asleep is a welcome feature.
• A safe spot. Cables and devices – out of your baby’s reach. A phone with an app doesn’t belong in the cot either.

Are there alternatives?

Of course. A lullaby, a soft “shhh” by their ear during cuddles, dim lights and a consistent bedtime routine all help too. If your newborn startles and wakes themselves up with their own arms, safe swaddling sometimes helps as well.

For the dads

Setting up the device is the perfect mission for you: find the right spot in the room, measure the volume and switch on the timer. An engineering task with the sweetest possible reward – a quiet evening.

📖 Read next: Daytime Sleep: How Many Naps by Age · The “4-Month Sleep Regression”: What the Facts Say

In short

White noise is neither a miracle nor a villain – it’s a tool. Quiet, far away and for a short time – that’s the whole trick. And if your baby sleeps peacefully without it, there’s no need to buy anything. You’re choosing thoughtfully – and that’s already good enough care. 🌧️

Sources: Pediatrics (Hugh et al., 2014) – Infant Sleep Machines and Hazardous Sound Pressure Levels; Children’s Hospital of Philadelphia – White Noise: Not the Right Noise?; Scoping review (2024) – Continuous white noise exposure during sleep and childhood development.