How Loud Should White Noise Be for Adults?

Aim for 50 to 65 decibels

That’s about the sound of a quiet conversation or a running shower. At this volume, white noise is strong enough to block out disruptions but gentle enough to keep your body at ease.

You shouldn’t have to strain to hear it. And it definitely shouldn’t startle you.

Why volume matters

Your brain keeps listening even while you sleep. If white noise is too loud, it can raise your heart rate and make your sleep feel lighter—even if you don’t fully wake up.

On the flip side, if it’s too soft, it won’t mask background sounds like traffic, neighbors, or snoring. You’ll still wake up when the world gets noisy.

The right volume helps your brain relax. It smooths over the edges of your environment so you can drift off faster—and stay asleep longer.

Find your sweet spot

Start at a moderate level. Lie down, close your eyes, and see how it feels. Adjust up or down until the sound blends into the background. Not distracting, just comforting.

If you’re using a white noise machine (or a smartphone app), stick to the 50–65 dB range. Nighttime doesn’t need to be silent—it just needs to feel safe and steady.