You will likely be told about white noise when you become a mother. So many parents find it a game-changer for their baby’s sleep! Let us delve deeper into white noise and what it's all about.
What exactly is white noise?
White noise is a type of noise that contains sound waves with equal energy encompassing all frequencies that the human ear can detect. Often, we compare it to the sound of a fan or a static television. I love the sound of a fan in the background when trying to fall asleep. It helps me block out any other distracting noises and drift off peacefully. I'm sure many of you have also experienced the power of this kind of white noise.
Pink and brown noise
You may well have heard of white noise. But did you know there are other variations, such as pink, brown, and, more recently, green noise too? In fact, blue, purple, and grey noises exist, too, but for the purpose of this blog, we will focus on white, pink, and brown noise. These are the most widely available noises on sound Apps and sound machines. Although they incorporate all audible frequencies, white noise comprises all the sound frequencies across the spectrum equally. In contrast, pink and brown noise are strongest at the lower frequencies, making their sound deeper.
WHITE NOISE - resembles the sound of a fan or static television
PINK NOISE - resembles the sound of heartbeats or a heavy rainstorm
BROWN NOISE - resembles the sound of ocean waves or a roaring waterfall
Benefits to sleep
Research has been carried out on white noise and even brown and pink, which suggests that they can help babies, children, and even some adults sleep faster and stay asleep for longer too. When your little one sleeps, it is usually in silence; therefore, even the slightest external noise could disrupt their sleep cycle. Whether this be the sound of a sibling or traffic outside, continually playing background noise can help mask these environmental disruptions that could potentially wake your child from lighter sleep. Playing noise can also be quite comforting for infants as it mimics the sound of a mother’s womb. It can help them to relax and so fall asleep easily too.
Now, let’s decide on the best sound colour to introduce to your little one. White noise is used universally, and much research indicates its benefits to sleep. A study examined the effects of white noise on sleep in newborns and found that 80 out of 100 babies slept within five minutes with white noise in a trial. Many studies are now being performed on the other colour variations. Studies reveal that listening to pink noise can induce more stable sleep and improve sleep quality[i]. Research conducted on brown noise suggests that it induces relaxation and sleep. Brown noise sounds a little deeper than pink, and some children prefer it. Ultimately, although some research suggests that pink and brown noise are more favourable, I suggest going with the colour choice that your little one prefers. Please be mindful of the fact that all children are different, so some may respond well to the noise, whilst others won’t. I recommend trialling the white, pink or brown noise for at least a few days to see how they take to it and if it helps with their sleep. Remember that you might also like the noise, so why not try out the different colours to see what suits your sleep too?
How to use white noise
I recommend using white noise for night-time sleep and any naps taken. It is important to turn on the sound machine when your child is ready for bed and have it playing throughout the night and for the full duration of their naps too. If it is only switched on for 30 minutes, your child may wake up at the end of their sleep cycle and look for it to be reinstated to go back to sleep.
There are many sound machines available on the market, including portable options to use in pushchairs and on the go, so it's worth doing your research. If you plan to use white noise for your little one, it is essential to do so safely.
The volume of the sound machine should be kept to 50 decibels or lower. This is loud enough to mask unwanted sounds without being too loud for your little one.
The sound machine should be positioned at least 7 feet away from your child for safety.
The sound machine should be kept out of reach from your child.
There should be no loose wires or cables from the sound machine.
The sound machine should not emit any form of light, as this could impact your child’s sleep.
What if my child likes lullabies playing in the background?
Lullabies definitely have their place in your little one’s bedtime routine, but I don’t recommend having them on while your child sleeps. They can be quite stimulating and disrupt sleep too.
When can I introduce white noise to my little one?
Studies have shown that white noise can benefit people of all ages, from newborn babies to adults, by promoting relaxation and masking external noises that may disrupt sleep, leading to faster and more stable sleep. So, it’s never too early or late to introduce it as long as you use it safely.
Will my child become addicted to white noise?
Many of you may be concerned about introducing white noise to your child, worrying they will become dependent on it to sleep. I completely understand your concern, but I assure you that white noise is a positive sleep association!
Unlike sleep props, which need to be reinstated at the end of your child’s sleep cycles when they wake, the white noise stays on all night and for the full duration of any naps taken, too. If your child relies on a sleep prop to fall asleep, such as being rocked to sleep, they would need this exact sleep prop reinstated to be put back to sleep at the end of each sleep cycle. As white noise masks external noises that could potentially wake your child, it can mean less intervention on your part. Therefore, I can only see this as a positive!
When should I wean my child off white noise?
Every child is different and has their own unique situation. It's important to trust your instincts and determine when the right time is to wean your child off of white noise. The most effective way to do so is to reduce the volume on your child’s sound machine every few nights until it's so quiet that it can't be heard. This generally takes a week or two at the most.
So if your feel like your little one might benefit from white noise, why not give it a go? And whilst you’re at it, try it for yourself too? It could be the best sleep you’ve had in a while!
References