White noise for sleep: what the evidence says

Despite how popular it is, the evidence that white noise or similar continuous noise improves sleep is weak. A 2021 systematic review of 38 studies rated it very low quality and noted possible downsides for sleep and hearing. It may help mask disruptive sounds for some people, but it is not a proven sleep aid.

A systematic review of 38 studies rated the evidence that continuous noise improves sleep as very low. What that means and what helps sleep instead.

Beiing evidence map

Evidence: Insufficient for improving sleep

How to do it

1. If you use it to mask noise, keep it as quiet as possible and place the source away from your head.
2. Use a timer so it switches off once you are asleep.
3. For ongoing sleep problems, the best-supported treatment is CBT for insomnia.

What the research shows

Riedy and colleagues reviewed 38 studies of continuous noise as a sleep aid and, using the GRADE system, rated the evidence that it improves sleep as very low quality.

They cautioned that the evidence conflicts with how widely it is used, and that continuous noise may itself affect sleep and hearing. Better studies with objective sleep measures are needed.

What "Insufficient" means here: Little or no credible research for the claims usually made. Rated for: Improving sleep.

Key studies

• Noise as a sleep aid: A systematic review

  Riedy SM, Smith MG, Rocha S, Basner M. Sleep Medicine Reviews, 2021 · Systematic review, 38 studies, GRADE assessment

  Very low quality evidence that continuous noise improves sleep; possible harms to sleep and hearing.

Safety notes

• Avoid loud, all-night noise, especially for babies and children, and keep devices away from the bed.

Common questions

Is pink noise better than white noise for sleep?

Some lab studies time pink noise bursts to deep sleep, which is different from leaving noise on all night. For ordinary continuous noise, the evidence is weak whatever the color.

Checked against the studies above on October 28, 2026 by Beiing's editorial and research team (writers and researchers, not licensed clinicians). How we review · For clinicians

More from the evidence map

• Slow breathing (about 6 breaths a minute) Moderate
• Cyclic sighing Limited
• Box breathing (4-4-4-4) Limited
• 4-7-8 breathing Limited
• Nature sounds Moderate
• Music for stress Strong
• White, pink and brown noise for focus Limited
• Binaural beats Limited
• 528 Hz and solfeggio frequencies Insufficient

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