Does white noise help you sleep?

Maybe. The research is mixed. Some studies found adults fell asleep 38% faster with white noise, and it may help in loud environments, but a systematic review concluded that more research is needed before white noise can be widely recommended as a sleep aid. It may work for some people and do nothing for others.

If you want to try it, keep the volume low. Sleep Foundation notes that sounds at 70 decibels or more, about the level of city traffic, can become hazardous to hearing over time, and regular loud exposure can cause ringing in the ears and hearing loss. Place the machine well away from your bed. Be especially careful with baby sound machines, as many tested devices could play louder than recommended.

A fan, a steady rain sound or a plain white noise app are common choices. Give it a week or two. If it makes you more alert or you start to depend on it, stop and try other steps like earplugs, a cooler room or a consistent routine.

If noise is not the issue and you still sleep badly, see your doctor.

Source: Sleep Foundation - White Noise

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