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White noise recordings are widely popular on YouTube and music streaming platforms, renowned for their uniform sound that encompasses the entire frequency range without emphasizing individual parts. People often play white noise to avoid distractions from others’ conversations in the office, to fall asleep faster, or to help children fall asleep. There are a variety of devices available in stores and mobile phone apps and services that generate white noise, with millions of listens reported by The Guardian, making it a flourishing industry.
However, despite its popularity, the effects of white noise on people have not been thoroughly researched and its use should be approached with caution. In this article, we will explore what white noise is, its advantages over traditional music, and in which scenarios it may not be appropriate to listen to it.
What you will learn:
- What is called white noise and what other “colored” sounds exist
- Does white noise help you sleep better
- What else is white noise useful for and where is it used
- Where to listen to white noise
- Tips for those who decided to try white noise
Exploring the World of White Noise and Other Colored Sounds
White noise is a unique type of sound characterized by its uniformity, as it contains all frequencies of the spectrum without any sharp changes in volume. It was named after white light, which is a combination of all the colors in the spectrum. Some also refer to white noise as broadband noise, comparing it to the static sound from an untuned television or radio.
We are surrounded by white noise in our daily lives, but often do not even realize it. Examples of white noise can be heard from natural sources such as a nearby waterfall, the hum of a refrigerator or the sound of a hair dryer. However, it is important to note that pure white noise with a full frequency range cannot be found in nature.
Noise can come in various hues, including pink, brown, purple, and gray. This is because it is a mixture of sounds at low, medium, and high frequencies all at once. The shade of the noise depends on how the energy is distributed across the frequency spectrum, but the types of noise can still be easily mistaken for one another.
White and pink noise are quite similar, but it can be challenging to explain their distinction in layman’s terms. Essentially, they both have a mixture of all frequencies that the human ear can detect, but the energy distribution is not uniform. As a result, pink noise sounds quieter than white noise. Brown noise is a deeper and more profound sound compared to pink or white noise. It’s often likened to the sound of rain or the noise made by falling water from a shower.
According to Michael Grandner, Director of the Sleep Research Program at the University of Arizona, pink noise is described as a hissing sound while brown noise is considered silence. Grandner points out that white noise falls somewhere in between.
However, in everyday language, the term “white noise” is often used to refer to any type of background noise in the environment, regardless of its actual color. As a result, white noise can also encompass other “colored” noises, mainly pink and brown, in everyday usage.
The Effectiveness of White Noise on Sleep Quality
White noise is frequently used as a bedtime aid to aid in falling asleep more quickly and to minimize distractions from external sounds. It helps to mask irregular, albeit not very loud sounds that are disruptive and annoying.
The same concept applies to individuals who suffer from tinnitus – a ringing in the ears without an external source of sound. In this scenario, the disturbing noise originates from within the head. White noise serves as an effective substitute for silence in these cases, helping to alleviate tinnitus symptoms while sleeping.
The Impact of White Noise on Sleep Quality: An Overview of Current Research
The impact of white noise on the quality of sleep remains unknown. There have been only a limited number of preliminary studies conducted on the topic, and the results are mixed. Some of the findings include:
- American researchers found that individuals residing in a noisy neighborhood in New York slept faster and spent more time in bed when they listened to “colored” sounds.
- Indian specialists discovered that critically ill patients in a hospital in Mangalore slept better with the use of white noise through headphones.
- A study published in the Journal of Sleep Medicine showed that a small background sound can help people ignore creaks and shuffles that disturb sleep, as demonstrated by an analysis of brain waves.
Until larger-scale, multi-year studies involving hundreds of people are conducted and prove the health benefits of white noise, it is too early to draw conclusions. However, many people and some experts believe in its potential benefits.
According to a survey by the National Sleep Foundation in the United States conducted in 2012, 5% of Americans sleep with a “sound conditioner”, such as white noise created by a fan, phone app, or other device.
The head of the sleep research program at the University of Arizona, Michael Grandner, believes that a “blanket of sound” is beneficial for individuals who live in noisy areas or where loud noises are heard at night. He states that these sound conditioners can help those who cannot sleep in complete silence or who easily wake up from soft sounds.
Alternate Sounds for Better Sleep
People often turn to alternative types of noise for better sleep, including pink or brown noise. However, it is unclear whether these noises are more effective than white noise. According to Cleveland Clinic psychologist Michelle Derep, there is no comparative research available to determine which type of noise is superior for sleep.
Derep states that from her patient interactions, some individuals prefer natural sounds such as rain or ocean waves, while others do not want to listen to a sound that may evoke mental images. Yet, there are some who believe that these noises make it harder to fall asleep.
The Importance of Breaking the Dependence on White Noise for Sleep
From a biological perspective, people do not require white noise to sleep, as experts emphasize. This leads to a habit-forming behavior where one may become unable to fall asleep without the sound if they turn it on every night. This creates a psychological dependence.
Experts advise against relying on white noise as a solution for sleep issues, unless external sounds need to be muffled. Psychologist Drerup concurs with this, pointing out that many people make noise a part of their sleep routine and become concerned when they cannot have it. This highlights the importance of breaking the dependence on white noise for sleep.
White Noise: More than just for Sleep – Popular Applications
The Benefits of White Noise for Improving Concentration and Reducing Distractions
White noise has been known to help individuals improve their focus and concentration by blocking out external sounds. This is especially important for those who are sensitive to sound, as constant exposure to noise can lead to high levels of anxiety and depression. However, white noise has been found to be effective in reducing these symptoms. This was told by Irish writer Megan Nolan, who turned to white noise during a stressful period of her life and found it helpful in reducing her overall anxiety and panic attacks.
According to Professor Catherine Loveday of Westminster University, white noise is particularly effective in reducing distractions caused by background sounds that trigger the brain’s secondary attention system. The secondary attention system is constantly scanning the environment for new and interesting sounds, and even the smallest distraction, such as a cough or conversation, can break a person’s focus. White noise helps to counteract this by creating a consistent, even sound that can reduce these distractions and improve focus.
In addition to helping with external distractions, white noise can also help with discomfort caused by either too much noise or too much silence. A room that is too quiet can cause discomfort, as even the slightest sound can be irritating. On the other hand, a room that is too noisy can be equally distracting. White noise can be used to create a consistent sound level, which helps to reduce distractions and create a more comfortable working environment.
The volume of white noise is carefully adjusted by acoustic engineers, who use acoustic sensors in speaker systems to monitor background noise and adjust parameters accordingly. This ensures that the white noise is not only evenly distributed throughout the room but also adapts to changes in sound and different zones. The end result is a sound environment that is not only comfortable but also conducive to deep work and improved focus.
Incorporating White Noise into Electronic Music
In electronic music, white noise is utilized as a musical element or for producing effects. You can:
- Obtain natural sounds, such as the sound of rain or wind that enhances the tune.
- Synthesize percussive instruments like cymbals and drums.
- Generate a subtle background noise effect, set at a volume that’s barely perceptible to the listener.
The Practical Applications of White Noise in Technology and Physics
White noise plays an active role in the precise sciences and has a variety of practical uses. In architectural acoustics, it is used to mask unwanted sounds within buildings by simply adding low-powered stationary white noise to rooms. White noise is also used to evaluate the features of various devices like amplifiers, electronic filters and audio equipment.
Various Methods of Experiencing White Noise in the World
White noise can be experienced in a number of ways, ranging from watching YouTube videos with static interference to using specialized devices or smartphone applications.
White Noise Generators and Masks
Specialized devices for producing white noise include white noise generators and masks. White noise generators are compact and meant for personal use, while masks are designed for use in larger spaces like offices. These devices can be operated for extended periods of time or for a few hours and may come equipped with added features such as a light alarm clock or a charging station.
White noise can also be produced by gadgets that have a primary function unrelated to sound production. Examples of these types of devices include fans, air conditioners, and other equipment. Another simple source of white noise is a radio set to static FM frequencies.
White Noise Applications for Smartphones
Smartphone applications serve a similar purpose as white noise generators and can be used with just a smartphone. Here are some of the most notable apps:
- Sleep Sounds: This app has a user-friendly interface and allows you to play sound all night or set a timer for a few minutes. The basic version offers free noise options.
- White Noise Lite: This free service has 50 different sounds and can be used not only on a smartphone but also on Apple TV and Apple Watch.
- Weather for the Blind: The creators of this app have developed a system that converts weather data for a specific location into unique noise in real-time. Factors such as temperature, wind speed, and precipitation are taken into consideration.
- Headspace: is a meditation app that offers a wide variety of sounds to help users rest and sleep. The paid version includes approximately 40 different white noise options.
Streaming Playlists: A Convenient and Mobile Method to Listen to White Noise
Playlists on streaming platforms provide an easy and quick way to listen to white noise. They can be found on all major platforms, ranging from Spotify to Yandex Music.
White noise playlists and collections have become hugely popular on streaming platforms. In 2022, many tracks made up solely of sounds like rustling, humming, rain recordings, waves, and crackling bonfires emerged and gained widespread popularity. According to The Guardian, these tracks have earned their creators millions of dollars, attracting the attention of record companies and technology firms.
White noise tracks are usually brief, as they don’t need to be several hours long. Due to the uniformity of the sound, they can be repeated easily, which impacts the creators’ earnings. For example, someone who falls asleep to the 90-second track “White Noise Baby Sleep – Clean White Noise – Loopable With No Fade” and has it playing on repeat for seven hours will result in approximately 280 plays of the track.
You can easily find such playlists by searching for keywords such as “white noise” or the names of specific sounds, like “rain,” “wind noise,” “campfire crackling,” and others.
Tips for those who decided to try white noise
Choosing the right method for white noise listening
The choice of whether to listen to rain or waterfall sounds through a special device or through a playlist on your phone or app will depend on your listening needs. If you just need to relax or listen for a few hours, a playlist through your phone or app would suffice. However, if you plan to listen to white noise all night long, it’s recommended to use a dedicated device, as your phone may discharge or get hot with a repeat playback of the track.
Experiment with different sounds
Apps and standalone devices offer a variety of white noise options, so try listening to a few to find the one you prefer. People have different preferences, and while some may enjoy the sound of television interference, others may find it bothersome and prefer the sound of a forest or crackling campfire.
If you’re unsure, think about the natural or ambient sounds that you enjoy. It’s perfectly fine if the hum of a computer is soothing to you – you can find that sound too.
Guidelines for Safe Volume
Set the volume to an appropriate level. The white noise should not be too noticeable and should not distract you. If the sound is bothering you or preventing you from sleeping, try lowering the volume.
While there is no set standard for the volume of white noise, it is recommended not to exceed 46 decibels. If this is not enough, gradually increase the volume. The US Institute of Safety and Hygiene warns against setting the volume above 85 decibels, as prolonged exposure to this level of noise can be harmful. The World Health Organization states that exposure to noise levels above 55 decibels increases the risk of heart disease and can cause insomnia.
In some cases, the sound of the white noise application has been reported to be too loud if the device is placed too close to the user while sleeping. This can lead to ringing in the ears or hearing loss.
Choosing the Right White Noise Sleep Option
When utilizing white noise for slumber, determine the most effective approach for you. You can either play it only for the period required to drift off to sleep, lasting from one to two hours, or for the entire duration of your sleep. To begin with, try the initial option. If it proves to be sufficient in calming you, it’s recommended to sleep in peace and quiet.
White Noise for Better Sleep: The Benefits of Consistency
Incorporating white noise into your daily routine can help you fall asleep. To make the most of its benefits, try listening to it at the same time every day so that your body can become accustomed to it, similar to brushing your teeth before bed. Keep in mind, establishing a consistent habit can result in a mild psychological reliance.
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