Using White Noise for Baby Sleep: How Can You Do It Safely?
As any parent can tell you, getting a baby to sleep is often easier said than done. From midnight feedings to frequent diaper changes, there’s a lot to consider when trying to create an environment conducive to sleep for your little one. One trick that many parents swear by is white noise, and it's not hard to see why.
I remember a new parent telling me that their baby loved the sound of the blow dryer so she kept the blow dryer on. Without knowing, that parent had discovered white noise. I told her that she could easily get a sound machine or app and avoid a high electricity bill and a fire hazard.
But while the comfort of a hum or a gentle swoosh can seem like a miracle cure for sleepless nights, it's important to consider the guidelines and recommendations that come with using white noise, especially when it comes to your baby's safety and well-being. Let’s explore why white noise can work wonders, what the American Academy of Pediatrics (AAP) recommends, and how you can use it safely to help your baby sleep soundly.
Why White Noise?
White noise is essentially a consistent sound that masks other background noises, helping to create a calm environment. For babies, who are used to the constant sounds of the womb, white noise can feel familiar and soothing. It mimics the noises they heard in utero, where they were surrounded by sounds of the body, the heartbeat, and digestive system. This consistency can help drown out other more jarring sounds in the house—like a sibling crying, a door slamming, or the TV turning on—that might otherwise disrupt their sleep.
For many parents, devices that produce white noise, like a sound machine or even a phone app, can work wonders. It creates a gentle environment that fosters a sense of security and peace, helping babies to fall asleep faster and stay asleep longer.
The Pre-Installed White Noise Feature on iPhones
Did you know your iPhone already comes with a built-in white noise feature? It's true!
To add it to your control center go to Settings > Control Center > Swipe Down Control Center > Add A Control > Hearing Accessibity > Tap Hearing
An ear symbol is then added to your control center and if you tap on it you can see different background noise options.
The American Academy of Pediatrics (AAP) Guidelines
As helpful as white noise can be, the American Academy of Pediatrics (AAP) has some important recommendations for parents looking to use it safely. Most notably, they emphasize the following:
Distance: The AAP suggests placing white noise machines or devices at least 7 feet (2 meters) away from your baby’s sleep space. This is to ensure that the sound doesn’t come too close to your baby’s ears, which could potentially affect their hearing over time.
Volume: The volume level should not exceed 50 decibels—roughly the sound level of a quiet conversation or a refrigerator humming. At higher volumes, white noise could potentially damage a baby’s sensitive hearing. It’s essential to keep the sound at a level that is soothing, not overwhelming.
Consistency: It’s important to keep the white noise on for the entire duration of the baby’s sleep. Sudden changes in sound (like the machine turning off) can disrupt a baby’s rest and make it harder for them to stay asleep.
My personal favorite: the Hatch Sound Machine.
Tips for Using White Noise
If you’re considering using white noise to help your baby sleep, here are a few additional tips:
Choose a portable sound machine or have your phone ready: If your baby is used to white noise and responds well to it, you might want to have a white noise machine with you on the go. If it’s your baby’s nap time, turning on white noise might help them drift to sleep - even if they are in a new environment.
Monitor the volume regularly: It’s easy to accidentally turn the volume up too high, especially if you have the machine near a crib or bassinet. Be sure to check the sound levels to keep it within a safe range.
Go for softer, continuous sounds: The more soothing the noise, the better. You’ll want to avoid sharp or jarring noises that could overstimulate your baby. Most white noise machines offer a range of sounds—stick with the more consistent ones like rain, fan sounds, or ocean waves.
The Bottom Line
White noise can be a wonderful sleep aid for babies, offering a calming environment that mimics the familiar sounds of the womb. However, just like any tool, it’s essential to use it safely and in line with expert recommendations. Following AAP guidelines on volume and distance can ensure that the white noise works to your baby’s benefit—helping them sleep peacefully and safely.
If you’ve ever found yourself trying to calm your baby with the hum of a blow dryer, or you’re thinking of trying out the iPhone’s built-in white noise function, rest assured that you’re not alone. Many parents find success with these techniques, and when used properly, they can be a game-changer in helping your baby drift off into dreamland.
