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Is white noise bad for you?
Updated 22 October 2026
At a low volume, white noise is not known to harm adults. The main risks are volume that is too high for too long, and babies exposed to loud sound close to their ears. Here is what the evidence says and how to use it safely.
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How to set it up
- Keep it quieter than a normal conversation.
- Put the speaker across the room, not next to your head or a baby's.
- Prefer softer colors like pink and brown noise for all-night use.
Hearing
Hearing damage depends on how loud and how long. Workplace guidelines treat 85 decibels for eight hours as the limit. Sleep sounds should be far below that, around 40 to 50 decibels. If you have to raise your voice to talk over it, it is too loud.
Babies
A 2014 study found some infant sleep machines at full volume and close to the crib could exceed safe levels for babies. Animal studies have raised questions about continuous noise during early hearing development. That is why the advice is: low volume, far from the crib, and only as much as needed.
Getting used to it
Some people find it hard to sleep without their noise once they are used to it. That is a habit rather than harm. If you want to stop, lower the volume a little each night.
Sleep quality
Some researchers have asked whether constant noise could affect deep sleep. The evidence is limited and mixed. If you sleep well without noise, you do not need it.
Questions
Is it bad to sleep with white noise every night?
Not for most adults at a low volume.
Is white noise bad for babies?
Loud white noise close to a baby may be. Low volume at a distance is generally considered fine.