ChillSleep
Sleep Environment

White Noise Machine

Mask disruptive sounds with consistent ambient noise

2 minutes

White or pink noise creates a consistent sound environment that masks sudden noises like traffic, neighbors, or household sounds. This steady audio backdrop prevents your brain from being startled awake by unexpected sounds and can improve sleep continuity.

How To Do It

  1. 1

    Place a white noise machine or speaker 6-8 feet from your bed.

  2. 2

    Start with white noise, then try pink or brown noise to find your preference.

  3. 3

    Set the volume to a comfortable level — loud enough to mask disruptions but not jarring.

  4. 4

    Turn it on 10-15 minutes before getting into bed to establish the soundscape.

  5. 5

    Use a timer if you prefer silence later in the night, or run it continuously.

  6. 6

    Consider a portable white noise machine for travel consistency.

The Science Behind It

Research in Sleep Medicine shows that white noise can reduce sleep onset latency and improve sleep continuity by masking disruptive environmental sounds. Pink noise specifically has been shown to enhance deep sleep and memory consolidation in some studies.

Tips

  • Nature sounds (rain, ocean waves) work well for some people but may be too variable for others.

  • Pink noise has more low-frequency content and sounds softer than white noise — many find it more pleasant.

  • Smartphone apps work but may cause disruptions from notifications — use airplane mode.

Best For

Night wakingFalling asleepSleep quality

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