Is White Noise Bad for You? What the 2026 Research Actually Says
Written by: Gabrielle Talan
Gabrielle, a former insomniac turned sleep writer and editor, brings over a decade of content expertise to her work. For the past 4 years, she's focused exclusively on sleep topics – a happy choice that helps give her the deep and restful sleep she craves.
Have you ever experimented with noise to help you sleep? For instance, leaving the fan on all evening for its consistent whirring sound, listening to a relaxing rain app on your phone or using a white noise device.
This leads to the question that many people ask: Is white noise bad for you? Plenty of people use sound as a sleep aid. Noise machines (also known as white noise machines and sound devices) are a popular option. But not everyone agrees that they're helpful.
The short of it is white noise isn't bad for you at a sensible volume. The risk is the loudness, plus one small cost that only surfaced in recent research.
Key Takeaways
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White noise isn't bad for you at a sensible volume. The documented risk is the machine's loudness, not the sound itself, and sound machines can exceed 91 decibels at maximum.
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Adding a second layer does the heavy lifting on ordinary nights. In a 2026 sleep lab trial, earplugs effectively blocked nearly all nighttime noise. However, they started to fail once the volume hit 65 decibels, showing why more disruptive noise needs a different strategy.
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The device should be across the room from your bed and set at low volume. That gives you the benefit without sacrificing REM sleep.
Table of Contents
Is White Noise Bad for You?
No. White noise isn't bad for you at a safe volume. In randomized trials, adults have reported better sleep with it. A study published in Sleep Medicine by De Jong and associates found that the risk is loudness, since machines can exceed 91 decibels at maximum.(1)
If you've run a sound machine every night for years and are worried, you can relax. Research suggests you haven't done yourself harm.
A Sleep Medicine systematic review by Ding and associates covered 12 randomized trials with over a thousand participants. It found that white noise improved sleep quality in adults.(2)
Meanwhile, research by Khandelwal and associates published in Sleep Medicine: X covered another seven trials with 496 adults. White noise was well tolerated, with only 8 people finding it uncomfortable.(3)
Two things worth noting: how loud you run the device, and what it does to an important part of your sleep cycle. A 2026 study published in SLEEP by Basner and associates found that broadband sound causes a small reduction in REM sleep.(4)
What White Noise Actually Does to Your Sleep
It works by raising the background noise in your bedroom, making jarring sounds stand out less, so fewer interrupt your rest. It can also help you fall asleep because it emits a consistent, low hum throughout the night, which masks those disruptions.
Unexpected noise can disrupt sleep because your brain still picks up sound. Your partner snoring or a cat meowing in the middle of the night can cause awakenings or shifts between sleep stages. You probably won't remember these disruptions the next day. But if you feel tired and groggy upon awakening, they could be the cause.
White noise is a mix of all audible frequencies at equal intensity and spans approximately 20 to 20,000 Hz. It sounds like TV or radio static. Sound machines also play different kinds of colored noise, such as pink, brown and green noise, and natural sounds like ocean waves.
It works, and it works better with something alongside it. More on that shortly.
The Real Risks of Sleeping With White Noise
We mentioned earlier that there are two documented risks: volume and a small reduction in REM sleep.
Volume Is the Risk, Not the Sound
The De Jong and associates study found that machines can exceed 91 decibels on maximum volume, which is above the workplace noise exposure guidelines set for adults working a 2-hour shift.(1) Think about it. Who would set their machine at full volume on purpose? But plenty turn it up at 2 AM because their neighbors are still awake. Then they wind up leaving it there for months. Lowering the volume gets one risk out of the way.
It May Reduce Your REM Sleep
The 2026 Basner and associates study answered this question. They monitored 25 healthy adults for 7 nights, comparing silence, environmental noise, broadband sound and earplugs. Continuous broadband sound at a low volume reduced the time participants spent in REM sleep, and layering it over environmental noise impacted their sleep structure.(4)
Before you panic, the study tested single nights with 25 young adults instead of years of home use. They also left the ideal noise color and level an open question. There was no effect on morning cognition, cardiovascular measures or hearing. The word is reduced, not damaged.
The Everyday Drawbacks
Sleeping with a noise machine can benefit your sleep and overall health. However, it isn't without drawbacks:
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Might make it difficult to fall asleep without it. While there's no conclusive evidence, your brain might learn to associate white noise with sleep, making it hard to rest without it. Gradually lower the volume for a couple of weeks, if this is the case.
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Can disturb others. Even if a noise device works for you, it might disrupt the sleep of your bed partner. Some people are sensitive to sound and choose silence over white noise.
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Doesn't work for everyone. The best way to see if it improves your sleep is to experiment. Take note and assess if a noise device negatively affects your rest or improves it.
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Could mask important sounds. A noise device might make it hard to distinguish important sounds such as emergency alarms.
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It won't cure other sleep issues. White noise may promote relaxation and improve sleep and focus. It's not a solution for serious sleep disorders and other medical conditions.
The Contradiction Nobody Resolves
People consistently report that white noise improved their sleep, according to the study by Ding and associates.(2) Meanwhile, the Basner and associates study found that instruments consistently record slightly less REM sleep, the sleep stage that helps with memory consolidation, emotional regulation and brain health.(4)
That said, white noise may help reduce nighttime awakenings at the cost of a little REM sleep. If you're dealing with traffic noise, it's a trade worth considering. If your bedroom is already quiet, it might not be.
What the Evidence Says About the Benefits
White noise measurably improves sleep quality in adults, according to a 2025 meta-analysis of 12 randomized trials. The analysis by Ding and associates included over 1000 people and found that white noise improved the standard sleep quality index of adults and older adults.(2)
Here's what it excels at:
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Blocks out unwanted noise. A constant sound drowns out disruptions from a noisy environment, which helps a lot if you're a light sleeper who wakes at the slightest sound.
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Improves sleep quality. It can help you drift off faster and stay asleep.
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Has a calming effect. Many people find that consistent sound playing in the background helps them relax at bedtime. Note that the research above measured sleep quality, not anxiety. So, treat this as personal preference, not a proven effect.
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Can help with tinnitus. Some people find brown or white noise for tinnitus relief effective because it masks the internal ringing or buzzing.
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It's well tolerated. The review by Khandelwal and associates tested it across seven trials and 496 adults, and found no adverse effects from white noise.(3)
How Loud Should White Noise Be?
Set white noise just loud enough to mask disruptive sounds. An easy way to test this: once you're settled in bed, check if you can still clearly hear the machine itself. If you can, it's too loud. Distance does more work than volume, so move it before you make it louder.
For a more comprehensive breakdown, read our article on how loud white noise should be for adults. If you're using one for babies, especially newborns, keep the volume low, outside of the crib and at a distance. Also, read our blog post on when to stop using white noise for a baby or toddler for age guidance.
Why One Layer Is Rarely Enough
Most noisy bedrooms need two layers rather than one loud one. The 2026 sleep lab trial by Basner and associates found that earplugs handled nearly every effect of nighttime noise until it reached 65 decibels.(4)
A sound machine is the right call when you can't stand anything in your ears, share a bedroom where a solution has to work for two or for masking sudden environmental noise that still finds its way through earplugs.
The same trial found a critical trade-off. Running continuous broadband sound all night led to a small reduction in REM sleep. Also, using a machine over loud existing noise actually worsened sleep structure.
The finding doesn't point to picking just one. It says something more useful: when noise still gets through, the fix is another layer, not turning up the volume. Making it louder is the one move this evidence argues against.
Use earplugs for ordinary nights. Keep the white noise machine for sounds they can't cover, turn the volume down and set a timer.
If you avoid earplugs because you're afraid of missing something important, here's what a verified customer has to say:
"They allow enough sound in that I can hear alarms or my kids if they need me, but they filter all that irritating background noise that wakes me up at night." – Shannon P.
How to Use a Sound Machine Safely
Here are five tips to help you use your sound machine safely:
- Play it at a safe volume. There's no reason to play your sound machine at maximum volume. Set it just loud enough to mask the source of the disruptive noise.
Is white noise bad for you — a decibel scale comparing everyday sounds from 40 dB to 140 dB.
- Move it across the room. Distance is the cheapest volume control. A machine on the far wall does the same masking job at a fraction of the sound pressure reaching your ears.
- Keep it consistent. One reason sound machines work is that they play white noise (and other sounds) at a consistent volume to mask sudden noises.
- Use a timer if you only need help falling asleep. Nothing in the research requires all-night exposure. Every documented risk grows with how long you run it. If your goal is to fall asleep faster, a 60-minute timer works.
- Add a layer, not volume. If noise is still creeping in, pair the machine with earplugs instead of making it louder. If you're using it as your baby sleeps, keep the volume soft and out of the crib.
One last self-check. If the machine itself keeps waking you up, it's not working. Turn it off for three nights and compare.
Conclusion: Should You Sleep With White Noise?
Yes, if it helps you, but stop treating volume as the dial you reach for when noise gets through. White noise machines can produce sounds at a high decibel level, but you don't need to play them at the loudest setting.
Here's what to remember: research by Khandelwal and associates covered seven randomized trials and 496 adults. It found that sound machines caused no major adverse effects, and only 8 people stopped because they found them uncomfortable.(3)
The one takeaway is what to do when noise still creeps in. Add a layer, don't increase the volume level. Earplugs cover the ordinary nights, and a sound machine handles the ones they can't.
If that's your situation, Manta White Noise Machine is built for the quiet end of the dial: a control pad that lets you adjust the volume from your bed, a timer with multiple settings, 25 gapless soundscapes and it's LED-free. Pair it with Manta Sleep Earplugs, and you've got your bases covered.
Frequently Asked Questions
Is It Bad to Sleep With White Noise Every Night?
No, nightly use is generally safe for adults at reasonable volumes. Research published in Sleep Medicine: X reviewed the sleep data of nearly 500 adults using sound machines, and found the devices were well-tolerated and caused no major adverse effects. To be cautious, use a timer so exposure stops once you are asleep.
Can a White Noise Machine Damage Your Hearing?
Not at normal sleep volumes. The 2026 laboratory study by Basner and associates found no effect on morning hearing tests. The risk is at the maximum settings, since some machines exceed 91 decibels at full volume, according to the Sleep Medicine study. So, keep it low and put it across the room.
Does White Noise Reduce REM Sleep?
It can. A 2026 polysomnographic study found that continuous broadband sound at a low volume reduced time spent in REM. However, self-reported sleep quality still improves in larger studies, and a timer limits the exposure.
Can You Become Dependent on White Noise to Fall Asleep?
Yes, you can build an association. Your brain may learn to treat white noise as a cue for sleep, which is why it works and why a silent hotel room feels strange afterwards. It's a conditioned habit rather than a physical dependency, and it usually fades after a week or two of tapering the volume.
Is It Safe to Use a Sound Machine to Fall Asleep?
Yes, with one condition: volume. A systematic review by Khandelwal and associates covered seven randomized trials covering 496 adults. It revealed that sound machines were well tolerated with no major adverse effects. Run it at a level that masks background sound rather than covering it, and keep it off your nightstand.
Sources:
(1) De Jong, R. W., Davis, G. S., Chelf, C. J., Marinelli, J. P., Erbele, I. D., & Bowe, S. N. "Continuous White Noise Exposure During Sleep and Childhood Development: A Scoping Review." Sleep Medicine, www.sciencedirect.com/science/article/abs/pii/S1389945724001588. Accessed 11 September 2026.
(2) Ding, Y., Sun, X., Yin, J., Wang, Z., & Zhang, X. "Impact of White Noise on Sleep Quality Across Age Groups and in Critically Ill/Non-Critically Ill Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." Sleep Medicine, www.sciencedirect.com/science/article/abs/pii/S1389945725005441. Accessed 11 September 2026.
(3) Khandelwal, K., Anyim, A., Shu, S., Gerberi, D., Yousufuddin, M., & Pagali, S. "Impact and Efficacy of Sound Machine on Sleep in Hospitalized Adults: A Systematic Review." Sleep Medicine: X, www.sciencedirect.com/science/article/pii/S2590142725000175. Accessed 11 September 2026.
(4) Basner, M., Smith, M. G., Cordoza, M., Kayser, M. S., Carlin, M., Ecker, A. J., Gilad, Y., Park-Chavar, S., Rennie, K., Schneller, V., Walsh, S., Shou, H., Cao, Q., Younes, M., Aeschbach, D., & Jones, C. W. "Efficacy of Pink Noise and Earplugs for Mitigating the Effects of Intermittent Environmental Noise Exposure on Sleep." SLEEP, academic.oup.com/sleep/article/49/5/zsag001/8452884. Accessed 11 September 2026.