If you’ve ever noticed the static of a television or tried a sound machine, you’ve likely heard white noise.
White noise is perhaps the best-known broadband sound of the so-called color noises. Each color noise has a slightly different sound due to frequencies.
What does white noise sound like?
Somewhat like a hissing static, white noise achieves its sound by using equal energy across the spectrum of sounds. This differs from pink or brown noise because white noise plays all the frequencies of sound that the human ear can hear at about the same intensity, while other color noises amplify specific frequencies. While some color noises sound natural, like rushing water, white noise is likened to TV static, the output of an air conditioner, or the whirring of a fan. Sometimes described as hissy or high-pitched, this sound is calming for some but irritating or distracting to others.
White noise is the most thoroughly studied of all the color noises. While more research is needed, scientists have uncovered some interesting clues about the potential of white noise to provide a sense of calm and other health benefits.
Can white noise help with sleep?
According to a handful of studies, white noise may have the same effect as a lullaby for some people. A 2016 study found that white noise was effective at masking noise in critical care units and helping patients reduce sleep loss over the course of their hospital stay. It provided similar benefits to 10 adults in New York City who struggled to sleep well due to city noise, according to the results of a 2021 trial. And in 1990, newborns between two and seven days old appeared to fall asleep much more quickly with white noise than spontaneously.
Despite demonstrating hopeful results in some trials, white noise hasn’t provided consistent sleep benefits from study to study. In a 2020 systematic review on noise as a sleep aid, the authors note that continuous noise has not been found to conclusively help nor disrupt sleep, though the null findings could be due to the experiments’ short durations.
So, while white noise may help some individuals and improve certain environments, it’s not clear whether it can be an effective sleep aid universally.
Can white noise be harmful to adults?
When played for short durations at a low volume, white noise seems to be safe for most adults. In fact, the Centers for Disease Control and Prevention (CDC) even recommends using a white noise machine to create a good sleep environment. However, any noise (including white noise) can damage your hearing if it’s too loud for too long. Keep the volume of white noise to less than 75 decibels (about the volume of a dishwasher or washing machine).
Some people find the sound of white noise to be unpleasant, so don’t force yourself to listen to it if it’s too stimulating or if it makes you feel anxious or restless. Other color noises, such as pink noise or brown noise, may feel more soothing to you.
What are the negative effects of white noise?
For some people, white noise can set the sound backdrop for good sleep, helping mask distracting environmental noise. And many parents swear by white noise machines for their babies and young children. But playing any continuous sound, including white noise, in the bedroom may disrupt sleep or increase the risk of hearing loss, according to the 2020 systematic review. These negative effects tend to be more likely when the sound is played at a loud volume.
White noise’s ability to mask other sounds could also be problematic, particularly if you have dependents who may need you overnight, or if it successfully blocks the sounds of your alarm clock or a smoke detector.
And anyone who’s ever walked into a room with static playing on the TV has experienced the most common negative effect of white noise: annoyance. It’s important to remember that if you do choose to use white noise as a sleep aid, you can ensure the best results by making sure you’re using an app or noise machine that has a timer and keeping it at a low volume.
Is white noise helpful for ADHD?
According to a 2018 study by Dan Berlau, Ph.D., professor of pharmaceutical sciences at Regis University, there’s decent evidence that shows white noise may help ease symptoms in kids with ADHD. It improved certain abilities that are difficult with ADHD, such as speech recognition and writing and reading speed.
“In people with ADHD, white noise is like an auditory weighted blanket. That constant sensory input helps them calm down and focus,” Berlau explained.
Is white noise good for anxiety?
More research is needed to understand whether white noise is good for anxiety. Individuals who find white noise soothing may feel more relaxed and less anxious when they listen to it. White noise may also be able to mask annoying sounds, like traffic, that could otherwise trigger anxiety. Further, if white noise is able to block sounds that otherwise prevent you from sleeping, that may help alleviate sleep anxiety.
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