Why I love White Noise Machines
Maybe you received a white noise machine as a baby gift, or maybe you had your partner run out and buy one in the middle of the night because someone told you it saved her baby’s sleep…but how does white noise actually work? Should you use it with your baby? When should you stop using it? Let’s dive into some frequently asked questions!
What is white noise?
The “color” of a noise is determined by the relationship between its frequency and amplitude. Similar to the idea of white light being made up of every visible wavelength, white noise is made up of every audible frequency. White noise is created when every frequency heard by the human ear is played in random order at the same amplitude. This results in that static “shhhh” type sound we are familiar with.
How does white noise help us sleep?
When we are woken up by sounds in our environment (slamming door, dog barking, traffic) we aren’t startled awake due to the loud noise, we are awoken due to the change in the sound consistency. White noise prevents this abrupt change by creating a constant blanket of protective sound as we sleep.
A number of studies have shown that white noise can be beneficial for adults sleeping in disruptive situations such as critical care hospital units, and for children and babies. White noise can be especially soothing for newborns who were used to living with high volume, constant noise while in the womb. Providing them with that familiarity can be a great tool during sleep times, and to help settle them during a fussy period.
Turning on a white noise machine can also be a great cue that sleep is coming! Babies and young children thrive off of predictability and routine, having white noise come on at every sleep situation can be helpful. White noise is also something easily replicable while traveling or sleeping in new places- a wonderful way to provide some consistency and familiarity for your little one.
What kind of white noise machine should I use?
There are many different types of white noise machines on the market! A few of my favorites include the Hatch (which can also function as a toddler clock), Lectrofan, and the Dreamegg (which has battery backup!). If you don’t want to go out and purchase a machine, you can always use a free app on an old phone/other device, or even just a good old fan! I am all about repurposing and saving money.
The most important thing when using a sound machine is that you choose a model that has a setting for true white noise static sound, not birds chirping, rain, or waves. These types of sounds have variations and this can be stimulating to the brain while asleep. We also want to be sure to play the white noise continually throughout the night. Those stuffed animals with a timed white noise function are cute, but once they turn off the sudden change in noise can actually lead to a wake up!
The placement of a white noise machine also matters! You want to place your machine in between your child and where environmental noise is most likely to come from. Usually this means placing the machine by the door, shared wall, window, or near your bed if room sharing.
How loud should my white noise machine be?
The best analogy I have is to think about how loud a running shower would sound! If you were talking to your partner while they were showering you would have to speak up to be heard, but the running water wouldn’t be loud enough to hurt your ears. More technically speaking, you want your child’s white noise machine to be no louder than around 50- 65 decibels. Unfortunately, many noise machines on the market can be turned up WAY higher than this, with some reaching 85 decibels! This level of sound exceeds upper occupational noise limits for adults, and should definitely be avoided. The best way to ensure your child’s white noise machine is at an appropriate volume is to measure the decibels yourself, using a free downloadable app (there are plenty to choose from- here’s one!). Just place your phone or device in the crib where your baby sleeps and turn your white noise machine up until it’s at a level you feel comfortable with and its no louder than 65 decibels.
Will my baby become dependent on white noise?
White noise is a helpful tool to create an ideal sleep environment, but its not a sleep “maker” or something your baby will heavily rely on to fall asleep. Think about your favorite pillow…of course you prefer to sleep with it, but technically you could sleep without it if you had to. This is how white noise works for your baby! If you are hoping to improve sleep, or you’re undergoing some sleep changes I highly recommend you use white noise to give your little one the best chance at success.
I don’t recommend discontinuing white noise use at any specific age. Many adults benefit from using white noise while they sleep! Long term if you do choose to no longer use white noise with your little one you can simply turn the volume lower and lower over the course of a week to easily eliminate it. Some families also choose to only use white noise while travelling, camping, or if something disruptive is happening in the house that day- totally okay!
But will white noise fix my baby’s sleep?
In short, probably not. While white noise is a great tool to promote and protect sleep, it’s unlikely to change your baby’s overall sleep patterns unless they are being repeatedly being woken by noise in their environment. If you are struggling with night wake ups, short naps, or early mornings you’ll want to consider the bigger picture! In my experience, all sleep challenges can be solved by addressing these four factors:
Seep schedule, environment, and routines
Age appropriate expectations
Independent sleep skills
Addressing any underlying feeding or health concerns
For the vast majority of families I work with, sleep can be improved by addressing the first three on that list. If you are ready for some 1:1 guidance and support to figure out your little one’s sleep, I would love to help! Book a sleep evaluation call here anytime, and we can talk about how my 1:1 sleep support programs can help you reach your sleep goals!
