White noise for babies: the complete guide

What white noise is and why parents use it

White noise is a steady hiss that holds all audible pitches at about the same strength, like a radio between stations. In everyday use, "white noise" also covers other steady, shushing sounds such as a fan, rain or the hum of a car. Parents use it for two reasons: it covers sudden noises that would wake a light sleeper, and its constancy gives a baby something predictable to relax into. For the technical side, see what is white noise.

Why it may calm babies

A baby spends months in the womb surrounded by constant sound: blood flow, a heartbeat, a muffled voice. The newborn world is much quieter and sharper. Many parents find that a steady, low sound makes the change easier. There is more detail in why white noise calms babies and in what the research actually shows.

The research is honest but limited. A small 1990 study found that most newborns fell asleep faster with white noise, and a broader review found the overall evidence to be low quality and mixed. It is a useful tool for many families, not a cure for sleep problems.

How loud should it be?

Quieter than most people expect. A widely used target is 50 decibels or lower at the baby's sleep space, roughly the level of a quiet conversation. Sound machines can go much louder than that. The full explanation is in how loud should baby white noise be and white noise safety.

Where to put it

• Across the room, as far from the crib as the room allows.
• Never in the crib, on the crib rail or within your baby's reach.
• Cords out of reach. A phone or speaker on a stable shelf is ideal.
• Pointing away from the baby rather than at the head.

Which sound to choose

Any steady, soft sound can work. The most popular choices are:

• White noise for a bright, wide hiss that covers a lot.
• Brown noise for a deeper, softer rumble, often a favorite for newborns.
• Pink noise for a balanced sound like steady rain.
• Womb and heartbeat for the familiar sounds from before birth.
• Rain, ocean and fan for natural, steady options.

Try one sound for a week before judging it. Babies are creatures of routine, and a new sound needs a few nights to become familiar. The guide to sleep sounds by age suggests what to try at each stage.

How long to play it

Playing it through the whole night is common, and it is not forbidden, provided the volume and distance are right. Some parents prefer to use a timer, so the sound plays while their baby falls asleep and then fades. See can white noise play all night.

Starting early, and stopping later

You can use it from the first days at home, at a low volume. Many babies naturally need it less as they grow, and some children keep it for years. If you decide to stop, do it gradually. See how to wean off white noise.

A simple routine that works

1. Start the sound a few minutes before putting your baby down, at a low volume.
2. Keep the same sound for naps and bedtime so it becomes a cue.
3. Put your baby down awake or drowsy, on their back, on a firm, flat surface with nothing else in the crib.
4. Leave the sound on, or let a timer fade it out.

More ideas in a white noise bedtime routine.