How White Noise Can Help Your Baby Sleep

Although most parents swaddle their babies these days, it amazes me how few use white noise to boost their little one’s sleep. White noise works miracles with fussy babies and is an amazingly powerful cue for falling asleep…and sleeping longer. This special sound is as important as swaddling. In fact, a 40-baby study found that white noise helped 80% fall asleep in just 5 minutes! Another study found that white noise significantly decreases the duration of crying and increases sleepytime in colicky babies. Even the American Academy of Pediatrics agrees that white noise can be helpful at improving sleep. Let me explain how it all works—and how white noise can work for you and your little one!

How does white noise help babies sleep?

Babies can be notoriously difficult to put to sleep, leaving many exhausted parents searching for solutions. One surprising yet effective method is using white noise. White noise refers to a consistent sound that helps mask other noises and creates a soothing environment for babies. But how exactly does white noise work its magic?

Research suggests that white noise replicates the sounds babies hear in the womb. Inside the womb, babies are surrounded by a constant symphony of whooshing sounds, such as the mother’s heartbeat and flowing blood. These sounds provide a sense of security and calm. By introducing white noise, we recreate this familiar environment for babies, helping them feel relaxed and comforted.

In addition, white noise acts as a distraction, diverting attention from sudden noises that may wake the baby. Imagine a crowded coffee shop where everyone is talking. It’s easier to focus on your work when you hear a consistent background noise, like the hum of conversations, rather than every individual conversation. Similarly, white noise masks environmental sounds, preventing them from startling your little one and potentially disrupting their sleep.

How To Buy a White Noise Machine

If you want to buy a white noise machine to help your little one sleep better, it’s important to take a few things into account, including noise limits.

The American Academy of Pediatrics (AAP) warns against several white-noise machines, citing that anything above 50 decibels could cause damage to a baby’s hearing as well as cause other developmental delays.4 So, before purchasing a white noise machine, be sure you do your homework to ensure your little one’s safety in terms of noise levels.

Another potential pitfall: Battery-operated machines or machines that only work on a timer. Many babies will wake when their machine stops working, so choose a model you can leave on all night if need be.

White-noise machines are available online and in most stores. But if you’re on a budget, white noise is also easy to produce at home, such as by running a fan. You also can pick up a free, white noise-generating app, such as White Noise Baby, for your smartphone—a great, on-the-go option.

How To Use a White Noise Machine

Now that you have the perfect white noise machine, it’s time to learn how to use it effectively to help your baby sleep soundly.

1. Find the sweet spot: Experiment with different placements and distances to find the ideal spot for the white noise machine. Some babies may prefer it closer to their crib, while others may prefer it farther away. Take note of your baby’s reactions and adjust accordingly.
2. Create a consistent routine: Incorporate the white noise machine into your baby’s sleep routine. Consistency is key when it comes to establishing healthy sleep habits. By using the white noise machine consistently, your baby will begin to associate the calming sound with sleep time, making it easier to fall and stay asleep.
3. Use it sparingly: While white noise can be beneficial, it’s essential not to rely solely on it. Babies also need exposure to varying sounds and a peaceful environment to develop healthy sleep patterns. Use the white noise machine as a tool to aid sleep, but ensure your baby has opportunities to experience quiet, natural sounds as well.
4. Don’t forget about safety: Remember to follow safety guidelines when using a white noise machine. Position it at a safe distance from your baby’s crib, ensuring cords are kept out of reach. Regularly inspect the machine for any signs of damage or malfunction.

Using white noise to help your baby sleep can be a game-changer for exhausted parents. By replicating the comforting sounds of the womb and masking environmental noises, white noise creates an ideal sleep environment for your little one. Just remember to choose the right machine, use it wisely, and prioritize your baby’s safety.

So why not give white noise a try? It might just be the missing piece in your baby’s sleep puzzle.