Is it OK to play white noise all night for baby?
What is white noise and why use it for babies?
White noise is defined as “a random signal having equal intensity at different frequencies, giving it a constant power spectral density” (Wikipedia). Simply put, it is a combination of sounds that create a soothing, consistent background noise.
Parents often use white noise to help their babies fall asleep and stay asleep. The steady, unobtrusive sounds can mask other noises that may startle or wake the baby. The white noise provides a comforting background sound, similar to the ambient noise babies hear in the womb. This can help soothe fussy or colicky babies and lull them to sleep.
Some common types of white noise are:
- Shushing sounds that mimic the sound of blood flowing through the umbilical cord
- The whirring of a fan or air conditioner
- Ambient nature sounds like waves, rain, or crickets
Potential benefits of using white noise
Research shows that using white noise can provide several benefits for babies by helping them fall asleep faster, stay asleep longer, and blocking disruptive noises that could wake them up.
The consistent, neutral sounds from a white noise machine can help lull a baby to sleep more quickly than in a completely silent room. The soothing sounds help calm babies and signal it’s time for sleep. According to one study, white noise helped babies fall asleep faster within 30 minutes. [1]
White noise can also help extend babies’ sleep by masking sudden noises that could startle them awake, like door slams or dog barks. The ambient background noise drowns out these disruptive sounds to keep baby asleep. Research shows background noise led to longer night sleep for babies by preventing night wakings. [2]
In addition, the neutral and consistent sounds from white noise machines provide a calming backdrop for naps and bedtime. This can help soothe fussy babies and make the sleep environment more relaxing. The predictable, static noise is believed to remind babies of the ambient sounds they heard in the womb.
Potential concerns about using white noise
While white noise can be beneficial for many babies, there are some potential concerns to be aware of:
Studies have found that very loud white noise above 75 decibels, if used consistently, could impair language development in babies. This is because it could mask subtle distinctions between speech sounds that babies need to hear to develop language properly (Source).
Some babies can become dependent on white noise to fall asleep and stay asleep. Without the noise, they may have difficulty sleeping or wake frequently. This can make it challenging to transition away from white noise dependency (Source).
The constant background noise from white noise machines can make it harder for parents to hear and identify subtle noises from their baby, like fussing or crying. This could delay responding to the baby’s needs.
Recommended noise levels and sounds
When using white noise for babies, it’s important to keep the noise levels under 50 dB according to recommendations from the American Academy of Pediatrics (AAP) and the Centers for Disease Control and Prevention (CDC). Keeping levels below 50 dB helps protect infants’ developing hearing and avoids exposure to sounds that could potentially cause damage over time.
The AAP states that in hospital nurseries, sound machines should be set to no more than 50 dB or lower. The CDC also recommends hospital nurseries maintain average ambient sound levels at or below 45 dB.
Some examples of natural white noise sound options that stay within the recommended decibel levels include soft rainfall, light waves crashing along the shoreline, gentle wind, or simple hums or fans. The key is choosing a steady, constant ambient noise instead of sudden shifts in volume.
It’s best to place any device or speaker broadcasting the white noise at least 200 cm or 7 feet away from the baby according to Huckleberry. This helps diffuse the sound and prevent it from being too loud next to the infant.
When to use white noise
White noise can be extremely beneficial for babies during bedtime and naptime routines. The consistent ambient sound helps soothe babies to sleep. Studies show that white noise improves sleep quality in infants by reducing sudden noises that could wake them up (Source). Using a white noise machine during naps and overnight sleep is recommended, as it establishes a calming sleep association that babies can rely on.
Playing white noise during travel is also recommended, whether in the car, stroller, or while babywearing. The steady background noise can help drown out bumps, conversation, traffic, or other unpredictable sounds that could startle or disturb your baby’s sleep. Traveling with a portable white noise machine creates a more womb-like auditory environment and promotes better napping on-the-go (Source).
Where to Place the White Noise
When using a white noise machine for your baby, the recommended location is in the crib or bassinet near your baby’s head. However, experts caution not to place the machine directly next to or touching the crib in order to dampen vibrations. The Happy Sleeper recommends keeping the machine at least 7 feet away from your baby’s head to avoid being too loud (https://www.thehappysleeper.com/blog/tips-for-using-sound-machines-and-white-noise-in-your-babys-room).
YogaSleep suggests placing the sound machine at least 3 feet away from the sleeper’s head as a safe distance (https://yogasleep.com/blogs/give-sleep-a-chance-blog/where-should-i-place-my-sound-machine). The key is finding the optimal location that provides enough ambient sound to soothe your baby, but not so close that it’s blaring or disruptive.
Putting the white noise machine on a dresser or different surface than the crib can help prevent vibrations from transferring through the crib. The goal is creating a consistent, soothing sound environment for your baby while keeping the machine far enough away that the noise level stays low and comfortable.
Transitioning Away from White Noise Dependency
At some point, you will want to wean your baby off of relying on white noise to fall asleep. It’s best to do this gradually according to experts like Dr. Harvey Karp (When to wean off white noise?? Sleep Training hindered …
). Here are some tips for slowly transitioning away from white noise dependency:- Slowly reduce the volume over time. Lower the volume by a notch or two each night over the course of a week or two.
- Use intermittent white noise. Play the white noise sound for part of their bedtime routine, but turn it off once they fall asleep.
- Replace with other soothing techniques like rocking, singing, storytime. Use these to help your baby fall asleep without relying on the white noise.
The key is to do it gradually and try not to disrupt their routine too abruptly. Every baby is different, so finding the right pace for yours is important. With time and consistency, your baby can learn to self-soothe and sleep soundly without the white noise.
White Noise Alternatives
While white noise is popular for babies, there are some alternative sounds that parents can try instead:
Sound machines with soothing options like heartbeat, lullaby music, or nature sounds like ocean waves or rainfall can be effective. Some examples are the Yogasleep Hushh and Momcozy sound machines. The variety of sounds allows you to find one that comforts your particular baby.
Your own humming, singing or gentle shushing can provide familiar and personalized sound. The key is keeping the volume relatively soft and consistent.
The Hatch Baby Rest offers white noise plus other sound options like rain and birdsong. It allows you to adjust the volume as needed.
Experiment to see which alternative sound helps your baby sleep best. Keep the volume low enough to not damage hearing. The goal is providing just enough background noise to soothe them.
Creating your own white noise
If you don’t want to purchase a white noise machine, there are some easy DIY options using common household items. One of the simplest is a box fan or air purifier. The constant hum of the fan motor creates a soothing ambient sound. Place the fan on the floor or safely secure it on a wall, dresser, or nightstand near your baby’s crib. Keep the setting on low and make sure cords are out of reach. According to Mike Beato, box fans produce a soothing, womb-like white noise perfect for sleep.
Another easy DIY method is running water from a sink, bathtub, or shower. The cascading and splashing sounds mimic rushing water in nature. For safety, always supervise your baby when using real running water. An alternative is to place a waterproof tablet or phone playing water sounds near your baby’s crib.
Tuning a radio to static between stations also generates ambient white noise. Place the radio out of baby’s reach and keep the volume low to create soothing background sounds for sleep. According to Lifehacker, this is one of the easiest and cheapest ways to make a DIY white noise machine.
Key takeaways
The use of white noise for babies has many potential benefits but also some concerns to keep in mind. Here are some key takeaways:
Pros and cons of white noise
White noise may help soothe and calm babies, improve sleep quality, mask other noises that could wake baby, and provide comfort. However, long-term overuse could possibly impact language development, and some babies may become dependent on the noise.
Recommended guidelines
Aim to use white noise at volumes under 50 decibels. Place the device at least a few feet from baby’s crib or sleeping area. Choose neutral, constant sounds rather than music or talking. Use white noise selectively for specific purposes like calming or naps rather than all the time.
Transition tips
Gradually decrease volume and wean off white noise over time. Try fading out the noise after baby falls asleep. Introduce alternative calming techniques like swaddling, rocking, pacifiers. Move device farther away from crib each night.
Alternatives
Consider using a fan, humidifier, pink noise, nature sounds, or calming music instead. Experiment to find the most effective soothing sounds for your baby.