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Sleeping with white, pink or brown noise improves sleep quality.

▲ C · Preliminary/mixed evidence

Claim reviewed: Sleeping with white, pink or brown noise improves sleep quality.

What do we know?

A meta-analysis of 12 randomized trials of white noise found better sleep-quality scores in adults and older adults; much of the evidence comes from intensive-care patients and infants. In a review of 34 studies, 19 reported positive results (only 6 of 18 for white noise). A 2025 systematic review of 7 randomised trials in hospitalised adults found white noise improved sleep efficiency and was well tolerated; the studies were small and varied, so no meta-analysis was possible.

What don't we know?

A systematic review of 38 studies rated the evidence 'very low' quality and warned that continuous noise may harm sleep and hearing. In a 25-person lab study, pink noise (50 dBA) reduced REM sleep by 18.6 minutes in one night. Some infant sleep machines were measured reaching hazardous levels at maximum volume.

Wording we use in the app: Evidence on sleep is low quality and mixed; in one study pink noise reduced REM sleep. Keep the volume low.

Sources (6)

  1. Riedy ve ark. 2021 · Systematic review · 38 studies

    Across 38 studies of continuous white or similar broadband noise and sleep, findings ranged from noise helping sleep to disrupting it. By GRADE, the quality of evidence that continuous noise benefits sleep was very low; the authors warn that continuous noise may also harm sleep and hearing.

    Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: A systematic review. Sleep Med Rev. 2021;55:101385. doi:10.1016/j.smrv.2020.101385 PMID 33007706 Go to source

  2. Capezuti ve ark. 2022 · Systematic review · 34 studies · 1,103 participants

    The review covered 34 studies (1,103 adults) of white noise, pink noise and mixed-audio interventions; 19 reported improved sleep outcomes, with a higher share for pink noise. The authors concluded there was no strong evidence supporting auditory stimulation; no adverse effects were reported with short-term use.

    No pooled effect; 19 of 34 studies reported improved sleep outcomes

    Binaural tones were excluded from the review.

    Capezuti E, Pain K, Alamag E, Chen X, Philibert V, Krieger AC. Systematic review: auditory stimulation and sleep. J Clin Sleep Med. 2022;18(6):1697-1709. doi:10.5664/jcsm.9860 PMID 34964434 Go to source

  3. Ding ve ark. 2025 · Meta-analysis · 12 studies · 1,301 participants

    A meta-analysis of 12 randomized trials of white noise (1,301 participants: infants, adults and older adults, including intensive-care patients) found better sleep-quality scores (PSQI) in adults and older adults and longer 24-hour sleep in infants. The authors note the results are limited by heterogeneity and study quality.

    Adults: PSQI mean difference −3.70 (95% CI −4.90 to −2.50); infants: 24-h total sleep time +137.5 min (95% CI 67.8 to 207.2)

    Much of the evidence comes from intensive-care patients and infants.

    Ding Y, Sun X, Yin J, Wang Z, Zhang X, Zhang D, et al. 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 Med. 2025;136:106869. doi:10.1016/j.sleep.2025.106869 PMID 41151421 Go to source

  4. Basner ve ark. 2026 · Randomised controlled trial · 25 participants

    A seven-night laboratory study in 25 healthy adults: intermittent environmental noise mainly reduced deep sleep (N3), whereas pink noise mainly reduced REM sleep, and adding pink noise to environmental noise worsened sleep structure further. Earplugs prevented most environmental-noise effects. The authors caution against widespread, indiscriminate use of broadband noise.

    Pink noise alone (50 dBA) vs a quiet night: REM sleep −18.6 min (p = .0003)

    Basner M, Smith MG, Cordoza M, Kayser MS, Carlin M, Ecker AJ, et al. Efficacy of pink noise and earplugs for mitigating the effects of intermittent environmental noise exposure on sleep. Sleep. 2026;49(5):zsag001. doi:10.1093/sleep/zsag001 PMID 41627391 Go to source

  5. Hugh ve ark. 2014 · Experiment

    Fourteen infant sleep machines were measured at maximum volume: at 30 cm all exceeded the 50 dBA limit recommended for hospital nurseries, and 3 exceeded 85 dBA. The authors concluded these devices can produce levels that may damage infant hearing.

    Hugh SC, Wolter NE, Propst EJ, Gordon KA, Cushing SL, Papsin BC. Infant sleep machines and hazardous sound pressure levels. Pediatrics. 2014;133(4):677-681. doi:10.1542/peds.2013-3617 PMID 24590753 Go to source

  6. Khandelwal ve ark. 2025 · Systematic review · 7 studies · 496 participants

    Seven randomised trials (496 participants) of sound machines for hospitalised adults were reviewed; six used white noise. The studies showed improved sleep efficiency with white noise, which was well tolerated. Differences in duration, participants and scales prevented a meta-analysis.

    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 Med X. 2025;10:100154. doi:10.1016/j.sleepx.2025.100154 PMID 41141950 Go to source

Last reviewed: 3 October 2026 · Next review: 3 April 2027

Evidence methodology