White noise for a more restful sleep for babies and children

Noises for a more restful sleep for babies and children

The idea for this article arose when visiting children and grandchildren and because of their practice of putting grandchildren to sleep to white noise. We strive not to interfere in the upbringing and raising of grandchildren. Probably like almost all grandparents, sometimes it is difficult for us to refrain from sharing at least a little of our experience. Still, we are careful. There is a whole generation between us and there is a high probability that we are sometimes wrong. Or that our understandings are simply outdated. That is why we try to justify ourselves well.

We are convinced that despite their youth, our children are wise enough. They can sift out the modern “influencer advice” that is flooded with the Internet from the truly useful and scientifically sound. It makes us feel at ease, not intrusive in their lives. And proud of them.

A comprehensive guide for parents and grandparents

Many new parents quickly discover the power of soothing sounds when it comes to putting their baby to sleep. From traditional lullabies to modern white noise machines, sounds play an important role in creating an environment conducive to sleep. But what types of noise are there, and which one is best for your child? Let’s take a look at the different options, their pros and cons, and how to use them safely.

Important: The information in this article is for general educational purposes only and does not constitute medical advice. Always consult a pediatrician or a qualified child sleep specialist if you have any questions or concerns about your child’s sleep or health.

Why do sounds help babies sleep?

Before they are born, babies spend about nine months in the womb, where it is relatively “noisy.” Constant sounds such as the mother’s heartbeat, blood circulation, and digestive system create a continuous acoustic background. The outside world, with its abrupt silence and sudden noises, can be startling to a newborn. Soothing background sounds remind the baby of the familiar and safe environment of the womb, which helps him relax and more easily transition to sleep. Additionally, background noise can effectively mask sudden or loud noises in the home or outside that could wake a sleeping baby.

Different Types of Noise for Sleep

When we talk about “noise” in the context of sleep, we often mean specific types of sounds that are classified based on their energy distribution across frequencies. The most popular of these are white noise, pink noise, and nature sounds.

1. White Noise

• What it is: White noise is a combination of all audible sound frequencies that are reproduced with equal intensity. To the ear, it sounds like static on a radio station that is not tuned to a station, strong wind, or the noise of a hair dryer or vacuum cleaner running.
• Why it helps with sleep: The main advantage of white noise is its ability to effectively mask other, sharper noises. Due to its even distribution of frequencies, it creates a “sound barrier” that helps the brain not register sudden changes in the sound environment that could cause awakening. For newborns, it resembles the loud sounds in the womb to some extent.

2. Pink Noise

• What it is: Pink noise is similar to white noise, but its energy distribution is stronger in the low frequencies and decreases as the high frequencies increase. This means that the lower frequencies are louder and the higher frequencies are weaker compared to white noise. To the ear, pink noise sounds deeper and less “hissing” than white noise. Examples of pink noise are the sounds of falling rain, waves crashing on the shore, or the rustling of leaves in the wind. Even your heartbeat can be classified as pink noise.
• Why it helps you sleep: Pink noise is said to be more pleasant and calming to listen to than white noise because its sound distribution is closer to the sounds we naturally hear in nature. Some studies in adults suggest that pink noise may help promote deeper, more stable sleep by reducing the complexity of brain waves. For babies, softer sounds can be more comfortable and closer to the sounds in the womb.

3. Nature Sounds

• What they are: These are recordings of various natural sounds, such as rain, wind, the sound of a river or a babbling brook, ocean waves, forest sounds (without sharp and loud noises), melodious bird songs (but not all).
• Why they help with sleep: Many people find nature sounds relaxing and soothing. Sounds like rain or waves have a natural, repetitive rhythm that can help calm and relax. While not all nature sounds are effective at masking other noises like white or pink noise, some, like heavy rain or ocean waves, can create a fairly consistent background.

Comparison of different types of noises for children’s sleep:

It is important to note that the effectiveness of a particular type of noise can vary from baby to baby. What is soothing for one baby may not be so for another. It is often a matter of individual preference.

Effect on sleep stages

Sleep in babies, like in adults, goes through different stages – light sleep, deep sleep (also known as slow-wave sleep) and REM sleep (rapid eye movement sleep), which is associated with dreaming and memory consolidation. Sleep cycles in babies are shorter than those in adults and they spend more time in light sleep stages, which is why they are more easily awakened.

The primary way that white and pink noise affect sleep is not by directly altering the structure of the sleep stages themselves, but rather by reducing the likelihood of awakening between these stages. During lighter sleep stages, babies are more likely to be awakened by external noises. The constant background noise creates a “sound mask” that drowns out these potential disturbances. This allows babies to more easily transition from one sleep stage to the next without waking up completely. The result is often longer, more uninterrupted sleep. This means more peace of mind for parents.

Some studies in adults suggest that pink noise may be particularly effective in stabilizing deep sleep (slow-wave sleep), but the specific effects on sleep stages in babies have not been as thoroughly studied, mainly due to the difficulty of feedback. In any case, the main benefit for babies comes from masking external stimuli, which helps the overall duration and quality of sleep.

Up to what age should noise be used and when?

There is no strictly fixed age until which background noise should be used for sleep. Many child sleep specialists recommend its use during the first months, when babies are most sensitive to ambient noise and seek the comfort of familiar sounds from the womb. Often, the need for white or pink noise gradually decreases after 6 months or around one year, when the baby’s auditory system develops and he becomes less dependent on external stimuli to fall asleep. Some parents continue to use noise until the age of 2-3, especially if the child is still easily awakened by noises or if noise is a strong part of the bedtime ritual. The important thing is to observe the child and his needs. If the child begins to fall asleep easily and sleeps peacefully without noise, you can gradually stop using it.

Regarding when to apply the noise – the prevailing recommendation is to use the noise throughout the entire sleep period (both at bedtime and during the night/nap until waking up). The reason for this, as has already been made clear, is the effective noise masking that helps the baby not wake up during the transition between different sleep phases. If the noise stops after falling asleep, the sudden silence or the appearance of other noises can stress the baby and disrupt his sleep, especially in his lighter phases. A continuous background provides a stable sound environment.

Safety first

As mentioned before, the most important thing when using any type of background noise for sleep is observing safe sound levels and proper positioning of the sound source.

• Volume: The maximum permissible level is no more than 45-60 decibels (dB). Levels above 60 dB, especially with prolonged exposure, can damage a baby’s hearing. A level below 50 dB is relatively quiet – as quiet as a soft conversation or the sound of running water.
• Distance: The device that produces the sound should be placed no closer than 1-2 meters from the baby’s crib. Never place the phone or noise machine directly in the crib, under the pillow, or in close proximity to the baby’s head.
• Always test the volume: Before letting your baby sleep with the noise on, test the volume by standing next to the crib. The noise should be clearly audible, but not loud or irritating. There are now enough mobile phone apps that can measure it relatively accurately.
• Avoid headphones: Never use headphones or earbuds to play any sleep sounds for your baby.

Potential “habituation” and how to manage it

Although some parents worry about the possibility of their child “habituating” the noise, in most cases this is not a serious problem and can be easily managed. As the child grows and improves their ability to fall asleep on their own and connect sleep cycles, the need for external stimuli decreases. When you decide it is time to stop using the noise, do it gradually – reduce the volume in small increments each night over a few days or weeks, until you finally turn it off completely. This smooth transition helps the child adapt.

Conclusion

Using white noise, pink noise or some soothing nature sounds can be an effective means of improving sleep in babies, especially in the first months of their life. These sounds can mimic a familiar and soothing environment, help you fall asleep faster, and mask noises that would otherwise disrupt your sleep, thus promoting more consistent sleep cycles. Using noise throughout the sleep period is usually more effective in preventing awakenings. However, it is absolutely essential to follow safety precautions regarding volume and distance from the baby to protect their hearing. The choice of a specific type of noise is individual and depends on the baby’s preferences. When used correctly and gradually eliminated as the child grows, background noise can be a valuable aid in ensuring a restful sleep for the whole family.

Sources and resources used:

• Spencer, J. A., Moran, D. J., Lee, A., & Talbert, D. (1990). White noise and sleep induction. Archives of Disease in Childhood, 65(1), 135–137.
• A Potential Sleeping Aid – White Noise
• Works of the American Academy of Pediatrics (AAP) on guidelines for safe noise levels for infants.
• Articles and publications from reputable health organizations and pediatric sleep specialists.
• Articles from the Mayo Clinic, Healthline, and specialized websites on children’s health and sleep that cite research and expert opinions.