Is Sleeping with a Sound Machine Bad?

Have you ever experimented with noise to help you sleep? For instance, do you leave the fan on all evening for consistent background whirring? Perhaps you listen to a relaxing rain app on your phone or use a dedicated sound device.

Well, you're far from alone. Thousands of people use sound to fall asleep — and noise machines (also known as white noise machines and sound devices) are a popular option. But despite their popularity, not everyone agrees that they're helpful. Some even suggest they may do more harm than good.

So, is sleeping with a sound machine bad? Read this blog post to find out.

Table of Contents

What Are Sound Machines?

Sound machines produce a steady stream of background sound, helping you fall asleep in any environment. There's no need to use your phone (and risk blue light disrupting your sleep).

The most popular sound devices play nature sounds. They also produce pink or white noise:

• Nature Sounds include natural outdoor sounds, like thunderstorms or croaking frogs.

• White Noise sounds like radio or TV static. It's a consistent buzzing that doesn't change in intensity.

• Pink Noise is a "muddy" static that sounds like rushing water. Experts suggest that pink noise is more effective for sleep than white noise. WebMD says it may even improve memory.⁽¹⁾

Many people swear by sound machines to help them (or their babies) sleep better at night. But why and how do they help?

How Do Sound Machines Help You Sleep?

Unexpected noise can disrupt sleep because your brain registers sound even if you're completely unconscious. Examples are snoring or your cat meowing in the middle of the night.

They disrupt your sleep by causing awakenings or shifts between sleep stages. You likely won't remember these disruptions the next day.

But if you often feel tired and groggy, nighttime sound disruptions could be the cause. Many people use sound devices to block out these disruptive noises.

A noise machine helps you fall asleep to a consistent, low hum heard throughout the entire night. Unexpected and inconsistent noises won't disturb you with white noise in the background.

That's because the constant sound of the white noise machine masks them. You get a good night's sleep, no matter what's going on in the busy street outside at 4 a.m.

Unfortunately, not everyone agrees that sound machines are beneficial.

Keep reading to learn if a sound device is suitable for your bedroom. Or if you're better off sticking with the rain sounds app on your phone.

Pros of Sleeping With a Sound Machine

Is it worth experimenting with a noise machine? To answer that, we'll explore its benefits so you can make an informed decision. Here are a few:

Blocks Out Unwanted Noise

A noise machine that plays white noise and other kinds of colored sounds (like pink and brown noise), which can help mask loud external noise so you can drift off faster and stay asleep.

White noise is a combination of all audible frequencies at equal intensity. It has a consistent sound that drowns out disruptions from a noisy environment. This benefit is invaluable if you're a light sleeper who wakes up at the slightest sound.

Other types of noise provide similar benefits, and you can choose the one that you enjoy the most.

Reduces Stress and Anxiety

A white noise machine can alleviate stress and anxiety. Besides white, green noise, in particular, is excellent at promoting relaxation with its balanced sound. It's reminiscent of natural sounds, like a flowing stream or leaves rustling in the wind.

White noise, too, may help reduce stress and anxiety. Read our blog on white noise vs green noise for more information.

Improves Sleep Quality

As mentioned earlier, using a sound device may enhance slumber by drowning out loud external noise. It can help you fall asleep faster and reduce the times you wake up throughout the night.

Apart from white noise, pink effectively promotes better sleep for many individuals. It emphasizes lower frequencies, creating a more soothing sound than white noise. Learn more by reading our article on pink noise vs white noise.

Can Help With Tinnitus

A sound machine may provide tinnitus relief when listening to brown or white noise. Tinnitus is a condition with a perceived ringing or buzzing sound only you can hear. The device helps mask the annoying noise associated with tinnitus.

Cons of Sleeping With a Sound Machine

Sleeping with a noise machine can benefit your sleep and overall health. However, it's not without its drawbacks. Here are several:

Might Make It Difficult to Fall Asleep Without It

Overdependence on a white noise machine may leave you unable to get shuteye without one. Your brain learns to associate white noise with slumber, making it hard to get a good night's rest in its absence.

Can Disturb Others

Even if a noise device works for you, it may disturb your bed partner. Some individuals are sensitive to noise, preferring to slumber in silence.

May Not Work For Everyone

It's essential to experiment with a noise device to see if it negatively affects your slumber or improves it. It may not affect you as it does others.

Could Mask Important Sounds

A noise device may make it difficult to distinguish important sounds signaling emergencies, like a dog's barking, which alerts you to intruders.

Will Not Cure Other Sleep Issues

Using a white noise machine isn't a universal solution for sleep issues. It might promote relaxation and improve sleep and focus. However, it's not a solution for serious sleep disorders and other medical conditions.

Can Sleeping With a Sound Machine Be Harmful?

The National Sleep Foundation says sound machines help adults and newborns sleep better.⁽²⁾ And most studies agree that they're safe. So what's the issue?

Some doctors warn that white noise machines aren't as harmless as they seem. Some suggest that using sound machines for sleep can be damaging.

A study published in the National Library of Medicine found that white noise exceeding safe volume levels may negatively affect young children's language development and hearing. There's a need to limit children's volume and exposure to these devices.⁽³⁾

The noise level considered safe for hospital nurseries is 50 decibels. Meanwhile, 50 to 70 decibels is the white noise volume level considered safe for adults. Above this range, experts recommend earplugs to prevent hearing loss.

If you do so safely, there's no reason to avoid using a white noise machine.

Are White Noise Machines Safe?

As long as you use them correctly and at a safe volume, white noise machines are completely safe.

White noise also isn't harmful in itself. There are several white noise benefits. One of these is that it improves sleep quality by masking background noise.

However, white noise machines can produce unsafe levels of noise. You don't want to damage your ears. Also, a valid concern for parents is harming their baby's hearing.

Tips for Using a Sound Machine Safely

Here are 3 tips to help you use your sound machine safely:

1. Play it at a safe volume.

There's no reason to play your sound machine at maximum volume. Keep it between 50 to 70 decibels or the level of a soft shower. This volume level helps you sleep better without risking hearing damage.

2. Keep it consistent.

One reason sound machines work is that they produce white noise (and other sounds) at a consistent volume to mask sudden and jarring noises.

3. Keep it soft and out of your baby's crib.

If you're using a white noise machine for your baby, play it at a volume level below 50 decibels. Also, keep the machine outside of your baby's crib. There is no reason to risk your baby's health by putting it inside their crib.

Why Choose Manta White Noise Machine

You might be wondering where to find sound machines. Look no further than Manta White Noise Machine. It creates a sound barrier that masks other sounds before reaching you.

Here are Manta White Noise Machine's features:

• 15 gapless, non-looping soundscapes that cover white, pink and brown noise, and fan and nature sounds

• Upgradeable to a dual-speaker system

• Has a tactile control pad that lets you adjust volume, timer and sound settings from 32 feet away

• Features a one-click start that doesn't involve pairing or apps

• 100% LED-free for zero light disruptions

Conclusion: Should You Sleep With a Sound Machine?

White noise machines can indeed produce sounds at a high decibel level. But you don't need to play them at maximum volume. Most researchers and doctors agree they're safe and beneficial with proper usage.

Many use these devices to improve their sleep quality all the time. With it, they don't risk blue light exposure by using an app on their phones.

Why not incorporate a noise machine into your sleep routine? Let us know how it goes by leaving a comment below.

Sources:  

(1) "White Noise, Pink Noise, and Brown Noise: What's the Difference?" WebMD, www.webmd.com/sleep-disorders/pink-noise-sleep. Accessed  25 March 2025.

(2) “How Technology Can Help You Sleep Better." National Sleep Foundation, www.thensf.org/technology-and-sleep/. Accessed 25 March 2025.

(3) “Continuous white noise exposure during sleep and childhood development: A scoping review.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/38663282/, Accessed 25 Mar 2025.