Benefits of White Noise for Sleep

Science shows it works.

Research from the National Sleep Foundation and various sleep labs points to the same thing: a consistent sound environment helps you fall asleep faster and stay asleep longer. In one study, people fell asleep nearly 40% faster when exposed to white noise.

It’s not magic. It’s biology. Your brain naturally responds to changes in sound as a potential threat. White noise smooths out those changes, reducing the number of times you’re jolted awake.

It’s especially helpful if you...

• Live in a noisy city

• Have a snoring partner

• Work night shifts and sleep during the day

• Travel often and sleep in new places

White noise can also help with nighttime anxiety. That soft, steady sound gives your thoughts less room to spiral. It becomes something your mind can gently rest on.

Not all white noise is the same.

There are different "colors" of noise, each with their own sound signature. White noise is bright and static-like. Pink noise is softer and more natural, like rustling leaves or falling rain. Some people prefer one over the other. What matters most is what helps you feel at ease.

Let sound support your sleep.

Think of white noise as a tool—simple, natural, and powerful. When your nights feel less disrupted, your mornings feel more restored. And that’s the goal.

Because better sleep doesn’t start with silence. It starts with the right sound.