White noise's effect on sleep is complex, depending on factors like volume and individual sensitivity. While it can be beneficial for some, it may harm others.
How White Noise Can Help Sleep
- Masks distracting noises: White noise's consistent sound can effectively mask disruptive noises (traffic, neighbors, etc.), preventing them from waking you or disrupting your sleep cycles. As noted by WebMD, "For some people, the grainy static sound you hear in white noise can improve sleep. It helps by masking the background noise and tuning it out." https://www.webmd.com/sleep-disorders/pink-noise-sleep Studies show it helps people fall asleep faster and reduces disturbances from external sounds (TIME, Live Science).
- Improved sleep for some individuals: Research indicates that white noise can improve sleep quality for people struggling with sleep due to high environmental noise levels (PubMed, Healthline). A study even showed that adults fell asleep 38% faster with white noise. Studies have also shown that it helps newborn babies fall asleep faster.
How White Noise Can Hurt Sleep
- Poor quality evidence: A review of existing research suggests the evidence supporting white noise's benefits is of poor quality, and it may lead to more disrupted sleep for some (The Guardian).
- Potential for hearing damage: Using white noise at excessively high volumes can cause noise-induced hearing loss (ScienceDirect).
- Individual responses vary: The effects of white noise differ greatly depending on the individual. Some may find it relaxing and sleep-promoting, while others experience increased sleep disturbances.
Conclusion
The impact of white noise on sleep is not universally positive. While it can mask disruptive sounds and help some people fall asleep faster, the quality of evidence supporting its benefits is limited, and it may negatively affect others or even cause hearing damage if played too loudly. Therefore, a cautious approach and careful consideration of individual sensitivity are crucial.
