Keep the volume at or below 70 dB. Make sure the noise is quiet enough that you can hold a normal conversation without raising your voice.
Place the device at least 6 feet away from you — and even further from infants and young children.
If you’re using it for babies or toddlers at bedtime, turn it off once they’re asleep instead of running it all night.
Use theNational Institute for Occupational Safety and Health (NIOSH) Sound Level Meter app to check the actual decibel level in your room. Most people are surprised by how loud their devices actually are.
Are there safer alternatives to white noise?
When used correctly, white noise is safe for most people. But that doesn’t mean it’s for everyone. Some people find it irritating or prefer something that feels a little more natural. The good news is that there are alternatives:
Earplugs are the simplest solution. The tradeoff is that some people find them uncomfortable to sleep in. They also won’t help if silence makes it harder for you to wind down.
Nature sounds like rain, ocean waves, or rustling leaves can work like white noise. Many people find these easier to relax with because they feel familiar and calming.
Relaxing music works well for some people, especially instrumental tracks without lyrics. Vocals tend to grab your brain’s attention more than instrumental music.
Whatever you choose, keep the same volume rule in mind — under 70 dB — and you’re in good shape.
Frequently asked questions
What’s the difference between white noise, pink noise, and brown noise?
All three types of noise are made up of sounds across varying frequencies:
White noise plays all frequencies at equal volume, creating that flat “shhhh” sound.
Pink noise lowers the higher tones, making it softer and more textured — like a steady rainfall.
Brown noise goes even deeper, with a low, full rumble — like heavy rain on a roof or ocean waves.
As for which type is best for sleep or focus, the science hasn’t settled that yet. It comes down to what your brain finds most relaxing. Whichever you choose, keep the volume under 70 dB and the device at a distance.µ
The bottom line
White noise is a simple, accessible tool with real science behind it. It can help you sleep better, lighten the load on your brain, and even assist with conditions like ADHD and tinnitus. The risks of white noise come down to volume and proximity. Keep the volume under 70 dB, and place the device at least 6 feet away. For children, take extra precautions: Keep the device even further away and turn it off once they fall asleep.
