What is White Noise?
White noise sounds like the fuzzy static you might hear when an old TV or radio can’t find a signal. It’s that constant “shhh” sound that many people used to rush to turn off. But now, there’s a whole industry that makes white noise on purpose. Why would anyone want to listen to something like that? Surprisingly, white noise can help some people sleep better, focus more, or feel calmer. To really understand why, let’s start by looking at what white noise actually is.
What White Noise Is
To understand white noise, it helps to think about how we hear sounds. The name “white noise” comes from “white light.” Just like white light is made from all the colors mixed together, white noise is made from all the sounds humans can hear, blended into one. These sounds are spread across all the frequencies we can hear — from very low sounds (like a deep drum) to very high ones (like a whistle).
Imagine if you could take all the sounds from 20 hertz to 20,000 hertz and play them at the same time. That’s what white noise is! It doesn’t give more power to any one part — every slice of sound, high or low, gets the same amount of energy. That’s why it sounds smooth and steady. But even though all the sounds are there equally, our ears pick up the high-pitched ones more easily. That’s why white noise sometimes sounds like it’s mostly high-pitched, even though it’s not.
20,000 Tones
When you listen to white noise, you’re hearing about 20,000 tiny sounds all at once. It’s like a giant mix of every pitch your ears can detect. Picture this: if you’re in a quiet restaurant, you can easily hear people talking near you. But if you’re in a stadium with thousands of people chatting at the same time, all those voices blend together into one loud background sound. That’s kind of how white noise works. It mixes so many tones that they blur into a soft “hissing” or “shushing” sound.
This is also why some natural sounds — like rain, waterfalls, ocean waves, or the wind — are often used as white noise. These sounds are made up of many different tones, so they feel natural and relaxing, even though they are still a form of white noise.
Why Does White Noise Often Sound High-Pitched?
Even though white noise includes both low and high sounds evenly, it often seems higher-pitched. That’s because our ears don’t hear all frequencies the same way. We are more sensitive to sounds in the higher range — especially sounds between 2,000 and 5,000 hertz, which is where most speech happens. There are also more frequencies in the higher ranges than in the lower ones, so they stand out more.
Also, we don’t hear in a straight line — our hearing is more like a curve, which means changes in high-pitched sounds seem stronger than changes in low ones. That’s why some people don’t like the hiss of white noise. Instead, they prefer something softer like pink or brown noise, which cuts back on the higher-pitched tones and sounds more gentle to our ears.
What Is Pink Noise?
Pink noise is a type of sound that is very similar to white noise, but it sounds deeper and more balanced. While white noise might sound like a sharp hiss, pink noise is softer and less harsh. Think of pink noise as a calmer version of white noise.
Here’s why it sounds different: as sound gets higher in pitch, there are more and more frequencies packed into each step. For example, between 100 and 200 hertz, there are 100 frequencies. But from 200 to 400 hertz, there are 200 frequencies. As you go higher, the number keeps doubling. That’s why white noise can seem too sharp or too high for some people.
When scientists make pink noise, they adjust it so it doesn’t feel so high-pitched. They lower the volume of each group of higher sounds by three decibels. This change gives more strength to the lower sounds and takes away some of the sharpness. That’s what makes pink noise sound deeper and smoother than white noise. It’s still a mix of many sounds, but it feels more comfortable to listen to for long periods.
What Is Brown Noise?
Brown noise, which is also called Brownian noise, is even deeper than pink noise. If white noise sounds like a hiss and pink noise sounds like a soft wind, then brown noise sounds like a distant thunderstorm or a big waterfall. It has a low, powerful, rumbling sound.
Interestingly, the name “brown noise” doesn’t come from the color brown. It’s named after a scientist named Robert Brown, who discovered something called Brownian motion — the random way particles move around in a liquid. Brown noise follows a similar pattern, where the sound moves randomly but with more strength in the lower tones.
Compared to white and pink noise, brown noise gives even more power to the deep, low sounds. As the pitch goes higher, the sound becomes quieter — by about six decibels for every octave. This makes brown noise very strong in the low end and very soft in the high end. That’s why it sounds so rich and deep. Some people find it very calming and helpful for blocking out noise or relaxing.
Can Brown Noise Make You Lose Bowel Control?
There’s a funny and strange story that has been around for years. Some people say there’s a super low sound, called the “brown note,” that can make a person lose control of their bowels just by hearing it. This would mean the sound makes someone go to the bathroom against their will.
But don’t worry — this is just a myth. Scientists, military researchers, and even documentary makers have tested this idea many times. They’ve never found any proof that such a sound actually exists. No one has discovered a “magic” frequency that causes such a strong reaction in people. While very low sounds can feel a bit uncomfortable, there’s no real danger of brown noise making someone lose control like the myth suggests. It’s just a fun story that isn’t based on science.
What Is White Noise Useful For?
White noise can be helpful in many situations because it covers up other sounds. Since it plays all the sounds that people can hear at the same time, it helps to hide sudden noises that might distract you or wake you up. Not everyone finds it useful, but for some people, it can really make a difference. Here are some of the most common ways people use white noise in their daily lives:
1. It Can Mask Disruptive Noise While You Sleep
One of the biggest reasons people use white noise is to help them sleep better. If you are a light sleeper and small noises wake you up easily — like traffic, people talking, or a neighbor’s music — white noise can help block those sounds. It creates a steady background sound that makes other noises less noticeable.
Our brains are always listening, even when we sleep. Sudden changes in noise, like a car horn or someone slamming a door, can wake us up. But if there’s a constant sound, like white noise, our brains are less likely to react to other random noises. That makes it easier to fall asleep and stay asleep.
If you find white noise too sharp, you might want to try pink or brown noise instead. They can work just as well but may sound more soothing, especially if you’re trying to block out loud city noises or nighttime traffic.
2. It May Help Babies Sleep
Babies often wake up from small noises, and white noise can help calm them and help them sleep better. This works in a couple of ways. First, white noise can hide other sounds, like a dog barking or someone closing a door. These things might not wake an adult, but they could easily wake a baby during nap time.
Second, babies are actually used to noise before they’re even born. Inside the womb, there’s a steady sound from the mother’s body, like blood flowing. That sound isn’t quiet — it’s constant and rhythmic. White noise might remind babies of that sound, making them feel safe and helping them relax.
If you use white noise for a baby, be careful. Make sure the volume isn’t too loud and never put the machine too close to the crib. (We’ll cover safety in more detail later.)
3. It Might Help You Concentrate – For a While
White noise isn’t just for sleep — some people use it during the day to help them focus. For example, if you’re trying to study, read, or work, but there’s a lot of background noise (like traffic or people talking), white noise can block out those distractions. It creates a sound blanket that helps you stay in the zone.
Some people prefer pink noise or brown noise for this. These versions sound a bit softer and can be easier to listen to for long periods. They help block annoying sounds like loud trucks, barking dogs, or people talking on the phone nearby.
However, not everyone finds white noise helpful for concentration. Some studies say that listening to it all the time might make it harder to focus, not easier. Others say it helps kids with attention problems, but some say it doesn’t. So it really depends on the person. If it works for you, that’s great — but don’t feel like you have to use it if it doesn’t feel right.
4. It Might Make Tinnitus Less Noticeable
Tinnitus is a condition where people hear ringing, buzzing, or humming sounds in their ears when no real sound is present. For some, white noise can help cover up these annoying sounds. When you play white noise in the background, your brain pays less attention to the tinnitus.
One person who had tinnitus after chemotherapy said that using different types of white noise helped a lot. It didn’t cure the tinnitus, but it made it less noticeable. If you have tinnitus, trying different sounds like white, pink, or brown noise might help you feel more comfortable — but results can vary from person to person.
5. It May Help With Relaxation
Sometimes people use white noise or natural sounds (like rain or ocean waves) just to feel more relaxed. If you’re feeling stressed or anxious, listening to a calm, steady sound can help your body feel more at ease. It reminds you of peaceful places like the beach or a quiet forest.
These sounds are often included in white noise machines or apps. You can try listening to them while resting, meditating, or even when reading a book. They might help you relax, clear your mind, and feel calmer.
Can White Noise Help With Sleep? What the Research Says
Many scientists have done studies to find out if white noise really helps people sleep better. Some of these studies have shown good results, while others are not so sure. Let’s take a look at some of the most interesting research on how white noise affects sleep.
1. Adults in Noisy New York
In 2021, researchers did a small study in New York City to see if white noise could help people sleep better. They picked 10 people who were already having trouble sleeping because of city noise like traffic, sirens, or neighbors.
They gave these people a white noise machine called the Dohm Classic, which uses a real fan to make a soft humming sound. Even though it wasn’t very loud, the people who used it said they slept better. The researchers also measured their sleep and found real improvements.
This study suggests that even quiet white noise can help some people sleep better, especially in a loud city where nighttime noise is hard to avoid.
2. Adult Patients in a Critical Care Unit
In 2016, another study was done in Iran with patients in a hospital’s critical care unit (a place where very sick people are watched closely). Hospitals can be noisy with machines beeping, nurses talking, and doors opening and closing, which can make it hard for patients to sleep.
In this study, some patients listened to white noise played at a safe volume (about 50–60 decibels), while others just heard the usual hospital noise. After three days, the patients who listened to white noise said they slept better than those who didn’t.
The researchers said white noise helped because it blocked out sudden loud hospital sounds and gave patients a more peaceful environment to sleep in.
3. Adults Recovering From Heart Surgery
Back in 1992, a hospital in Alabama studied how white noise affected patients who had just had heart surgery. They divided 60 people into two groups: one group listened to ocean sounds (a type of white noise), and the other didn’t.
They found that both groups took about the same amount of time to fall asleep. But the people who listened to the ocean sounds said their sleep felt deeper and more restful. They also woke up less often during the night and felt better overall.
This study showed that natural white noise like ocean sounds can help people rest better, especially after a stressful medical procedure.
4. White Noise in the ICU Helps With Sudden Noise Changes
In 2004, a study looked at how noise in a hospital ICU (intensive care unit) affects sleep. This time, scientists didn’t just ask people how they felt — they used a special sleep test called a polysomnogram, which is one of the best tools to measure real sleep.
They found something interesting: it wasn’t the loudest noise that woke people up. It was the sudden change in sound — like when it suddenly gets louder — that caused sleep problems.
White noise helped by covering up these sudden changes. It made the difference between quiet and loud sounds smaller, so people were less likely to wake up when something noisy happened.
5. White Noise Helped Newborns Fall Asleep Faster
In 1990, researchers in London tested white noise on 40 newborn babies (between 2 and 7 days old). They wanted to see if white noise could help babies fall asleep faster.
Half of the babies were put to sleep in silence, and the other half listened to white noise through a small machine placed safely near the crib. The result was amazing: 80% of the babies with white noise fell asleep in just 5 minutes. But only 25% of the babies in silence did.
The study also found that low-pitched white noise worked best. However, it didn’t help if the baby was hungry — it only worked after they were fed.
Addressing Safety Concerns When Using White Noise for Newborns
Many parents use white noise to help their babies sleep better. While it can be helpful, it’s also important to use it the right way so it doesn’t cause any harm. A group of researchers from the University of Toronto studied white noise machines and found that some of them were too loud for babies. In fact, all 14 machines they tested could reach a volume that might hurt a baby’s hearing if played too close or too loud.
But the researchers didn’t say to stop using white noise. Instead, they said we just need to be careful and follow safety rules. They also asked companies that make these machines to add safety features like lower maximum volumes and auto-off timers.
If you’re a parent and thinking about using a white noise machine for your baby, it’s important to follow a few simple tips to keep things safe.
Guidelines for the Safe Use of White Noise
Here are the safety tips recommended by the researchers to protect your baby’s hearing:
Keep the machine far away from your baby – Don’t place it in or on the crib. It’s best to put the white noise machine across the room, as far as possible, not next to your baby’s head.
Use a low volume – Always keep the volume soft. If it sounds loud to you, it’s definitely too loud for a baby. A gentle, soothing sound is more than enough.
Set a timer – Don’t leave the machine running all night. Use one that has an auto-off timer, or turn it off yourself after your baby has fallen asleep. This helps reduce the risk of overexposure.
White noise can be helpful for babies and children when used correctly. But like anything, it should be used with care. If you rely on it too much or use it too loudly, it could cause problems later on. So always use it safely and only when needed.
What All of the Above Studies Suggest
When we look at all the studies mentioned earlier, it seems that white noise might help some people sleep better. This includes adults, hospital patients, and even newborn babies. The common result is that white noise can block out other sounds, create a more peaceful space, and help people fall asleep or stay asleep.
However, even though many of the studies had positive results, they were not all perfect. Some had only a small number of people in them. Some didn’t measure sleep in the best scientific way. So while there is a lot of hope, we can’t say white noise will work for everyone or in every situation.
Still, if you have trouble sleeping because of noisy surroundings, white noise might be worth trying — as long as you use it safely.
A Systematic Review of Studies Into White Noise Finds Issues
In 2021, a group of researchers in the United States looked closely at 38 different studies about white noise and how it affects sleep. This type of research is called a “systematic review,” and it’s helpful because it looks at many studies at once to see what they all say together.
Their findings were mixed. While some studies showed white noise helps people sleep, others showed that it didn’t. Some even suggested it could make sleep worse for certain people. The researchers also pointed out that many of the studies they looked at had problems — like using small groups of people or not tracking sleep in a reliable way.
In the end, this review showed that we should be careful about saying white noise is always helpful. More research needs to be done to really understand when and how white noise works best.
What Do White Noise Machine Manufacturers Say?
Not surprisingly, companies that sell white noise machines talk very positively about their products. They say white noise can help people sleep better, focus more, and keep babies calm.
For example, the LectroFan website says that it’s not just noise that wakes you up — it’s the sudden change in sound, like when a dog barks or someone slams a door. White noise, they say, smooths out those changes and makes it easier to stay asleep.
LectroFan also says that white noise helps babies by copying the sound of a parent’s “shushing” noise. This is something parents often do to calm their babies, and a white noise machine can do the same job automatically. They also say it helps make a safe, quiet space by blocking out loud TV sounds, music, or noisy siblings.
Another company, Yogasleep (which used to be called Marpac), says white noise can help if snoring or outside noise keeps you awake. They also say it helps babies sleep better and lets parents go about their usual activities at home without having to stay super quiet.
Of course, these are companies that want to sell their machines — but their explanations do match what many people say they experience when using white noise.
My Personal Experience
Speaking from my own life, I’ve found that I usually sleep best when everything is completely quiet. I often wear earplugs to block out noise when I go to bed. They help a lot, but sometimes they’re not enough — like when I’m in a noisy place or sleeping away from home. In those situations, I sometimes use white noise, especially pink or brown noise, to help me sleep.
I usually play these sounds at a low volume through headphones or a white noise machine. If the sound is too loud, it actually keeps me awake instead of helping. But when it’s soft and gentle, it covers up outside noises and helps me relax.
I also enjoy using natural white noise sounds like rainfall or waterfalls. I find them calming and peaceful, especially when I mix a few together — like the sound of rain with a flowing river. For me, this kind of sound makes it easier to fall asleep and blocks out noises like cars, voices, or random bumps in the night.
So while white noise doesn’t work for everyone, it definitely helps me in the right situation.
Your Views
Now that you’ve learned about white noise, what do you think? Have you ever tried using white noise — or pink or brown noise — to help with sleep, focus, or relaxation? Which type of sound works best for you?
Everyone’s experience is different, so it’s always helpful to hear what others think. Feel free to share your thoughts in the comments!