What the evidence says about white noise, pink noise and other sleep sounds, how to use them safely, especially for babies, and the sleep habits and treatments, such as CBT for insomnia, that make the biggest difference.
Rain, white noise, ocean waves, eight-hour ambient tracks: sleep sounds are hugely popular. Many people find them helpful, but they're one part of a bigger picture. Here's what the evidence suggests, how to use them sensibly, and what else helps you sleep.
Types of sleep sound
- White noise: equal energy across all frequencies, like static or a fan.
- Pink noise: more energy in lower frequencies, sounding deeper, like steady rain.
- Brown noise: deeper still, like a low rumble or heavy waterfall.
- Nature sounds and ambient music: rain, waves, birdsong or slow music.
What the evidence says?
Steady background sound can mask sudden noises, such as traffic, neighbours or a snoring partner, that might otherwise wake you. This is the clearest benefit, particularly in noisy environments.
Beyond masking, the research is mixed. Some small studies suggest benefits from white or pink noise, but reviews have generally found the overall evidence low in quality, and it doesn't help everyone. Some people find any sound disruptive. Treat sleep sounds as something to try, not a guaranteed fix.
Using sleep sounds sensibly
- Keep the volume low: just loud enough to mask other noise. Long hours of loud sound can damage hearing.
- Use a speaker rather than earphones if you can. If you use earphones in bed, choose comfortable sleep earbuds and keep the volume down.
- Choose steady sounds without sudden changes, adverts or loud transitions. Offline downloads or a timer avoid an advert jolting you awake.
- Consistency: using the same sound each night can become part of a wind-down routine.
Babies and children
White noise is often used for babies, but take care. Studies of infant sleep machines have found that some can produce sound louder than recommended limits at their maximum volume. Keep the volume low, place the device well away from the cot, and use a timer rather than running it all night. Follow safe sleep guidance from the Lullaby Trust for everything else.
The basics that matter most
The NHS highlights habits that make the biggest difference to sleep:
- Go to bed and get up at roughly the same time every day, including weekends.
- Wind down before bed with something relaxing, such as a bath, reading or gentle stretches.
- Keep your bedroom dark, quiet, cool and comfortable.
- Cut down on caffeine, especially later in the day, and avoid heavy meals and alcohol close to bedtime.
- Exercise regularly, but not right before bed.
- Put screens away before bed.
- If you can't sleep, get up and do something calm in dim light, then return to bed when sleepy.
When it's more than a bad night?
Insomnia means regularly having problems sleeping, for example for three months or more, affecting how you feel during the day. The recommended first treatment is cognitive behavioural therapy for insomnia (CBT-I), which tackles the thoughts and habits that keep sleep problems going. It's available through the NHS, and NICE has recommended the digital CBT-I programme Sleepio as an option for people with insomnia.
See a GP if poor sleep is affecting your daily life, or if you snore loudly and stop breathing or gasp at night, which can be a sign of sleep apnoea.
The bottom line
If a sleep sound helps you, use it at a low volume as part of a regular routine. If you're still struggling, focus on sleep habits and talk to a GP rather than relying on sound alone.
Sources and further reading
- NHS: How to get to sleep
- NHS: Insomnia
- NICE: Sleepio to treat insomnia (MTG70)
- The Lullaby Trust: Safer sleep
- WHO: Safe listening
Facts checked on 20 October 2026. Spotted an error? Tell us and we will correct it.