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White noise for sleep
Updated 22 October 2026
Sleeping with white noise works by covering the sounds that wake you. A car door, a cough, or a creak is far less startling over a steady hiss. The mix below is white noise with the sharpest top end taken down, which most people find easier to sleep with than raw white noise.
Press play
Play opens the sound masker with this mix already loaded, so you can hear it and shape it.
How to set it up
- Press Play on Soft white noise.
- Lie down and set the volume so you can hear it, but it is quieter than talking.
- Put the phone or speaker across the room rather than by your head.
- Use the timer if you only need it to fall asleep, or leave it on if you wake to noises later in the night.
Does white noise help you sleep?
It helps most when the problem is noise. Studies in noisy settings such as hospitals found people woke less with steady background sound. A 2021 review concluded the overall evidence is weak, so do not expect miracles in a quiet room. If you live on a busy street or share a wall, it is worth a try.
If white noise feels too harsh
White noise has a lot of energy in the highs, which can feel hissy at night. Many people who say white noise does not work for them sleep fine with pink or brown noise. Try Brown noise for sleep, or a fan, which is a natural brown-ish noise.
Questions
Is it bad to sleep with white noise every night?
For most adults, low-volume white noise is fine. Keep it well below conversation level.
How loud should white noise be for sleep?
Quieter than you think. Around the level of a soft shower in another room.
Is white noise or brown noise better for sleep?
Many people prefer brown noise. Try each for a few nights.