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🧠 In Support Of Mental Health Awareness Weeks - 20% Off All Sleep Packages - Quote Code MHA20 - Ends 18th May 2025 🌙

March 4, 2025

White Noise & Baby Sleep: Is It Safe?

White Noise & Baby Sleep: What the Science Says

white noise machine

If you’re a parent, chances are you’ve heard that white noise can help babies sleep better. Maybe you were gifted a white noise machine at your baby shower, or perhaps you’ve seen countless sleep experts (and exhausted parents) recommending it on social media.

White noise is often praised as a “no-fail” baby sleep tool, and many parents swear by it, finding they create a soothing sleep environment that blocks out household noises and helps their little one settle more easily.

But is white noise really necessary? And more importantly, is it always safe?

A new study published in Sleep Medicine has raised concerns about how loud some white noise machines are, warning that many exceed safe levels even for adults. The American Academy of Pediatrics (AAP) also provides guidance on how to use white noise safely to ensure it supports—rather than disrupts—healthy sleep.

Let’s break down the latest research and expert recommendations so you can make the best decision for your baby’s sleep.


What Is White Noise?

is white noise safe for babies

White noise is a consistent, unchanging sound that combines all audible frequencies together. Parents often use it to help babies sleep because it:

  • Masks sudden noises (e.g., traffic, siblings, pets) that could wake a baby
  • Mimics the sounds of the womb, where babies hear continuous background noise
  • May help babies fall asleep faster and stay asleep longer

It’s important to note that while white noise can be helpful, not all babies need it. Some infants naturally adjust to their environment and sleep well without it.


Does White Noise Actually Help Babies Sleep?

Yes—for some babies.

A study published in the Archives of Disease in Childhood found that 80% of babies fell asleep within 5 minutes when exposed to white noise, compared to just 25% without it.

Other research suggests that white noise can improve sleep efficiency, particularly in environments with frequent background disturbances.

However, it’s important to use white noise correctly, as recent studies have raised concerns about volume levels and long-term effects.


Are White Noise Machines Too Loud for Babies?

is white noise safe for babies

A 2024 study published in Sleep Medicine analysed 14 popular infant white noise machines and found that:

  • ALL exceeded the recommended 50 dB when placed near a crib
  • Some machines reached 85+ dB—equivalent to city traffic or a lawnmower
  • Most machines do not specify volume output, making it difficult for parents to gauge safe levels

Dr. Isaac Erbele, an ear and skull surgery specialist at Brooke Army Medical Center, explained:

“These devices exceeded what is appropriate for hearing health for any individual, just walking around and living their life.” (ABC News)

This means many baby sound machines are louder than recommended for even adult workplaces, making safe use crucial.


Is White Noise Safe for Babies?

White noise can be safe and beneficial, but only when used correctly.

The American Academy of Pediatrics (AAP) provides the following key safety recommendations:

  • Keep the machine at least 7 feet (2 meters) away from the crib
  • Keep the volume under 50 dB (equivalent to a quiet shower)
  • Limit use—white noise should not be played all night
  • Check noise levels using a free decibel meter app

A simple way to test? Stand next to your baby’s crib while the white noise is on. If you have to raise your voice to speak at a normal level, it’s too loud.


Can White Noise Affect Hearing or Development?

Concerns have been raised about whether prolonged exposure to white noise could impact hearing, speech development, or auditory processing. Here’s what research tells us:

Hearing loss risk: Long-term exposure to loud white noise (above safe limits) could contribute to hearing damage over time. (Pediatrics)

Speech delays: There is no evidence that white noise at safe levels causes speech delays, but babies need regular exposure to speech and language during awake time.

Auditory processing concerns: A commonly cited study on rats exposed to continuous 24-hour white noise suggested potential issues with auditory development, but this does not reflect normal use in babies. When used just for sleep, there’s no evidence of negative effects.

Bottom line? White noise should be used only during sleep and at a safe volume—not 24/7.


How to Use White Noise Safely for Baby Sleep

If you choose to use white noise, follow these safety guidelines:

  • Only use white noise if environmental sounds are disrupting sleep
  • Keep the volume under 50 dB (check with a decibel meter app)
  • Place the machine at least 7 feet (2 meters) from the crib
  • Use it for settling, but avoid playing it all night
  • Try alternatives: Soft lullabies, natural sounds, or a fan

🔍 Not sure if your white noise is too loud? If it sounds louder than a running shower, turn it down.


When Should You Stop Using White Noise?

There’s no strict need to stop using white noise as long as it remains at a safe volume. However, some parents choose to phase it out over time.

You can:

  • Gradually reduce the volume every few nights
  • Shorten the duration, using it just for settling instead of all night

Some adults even continue using white noise for sleep into later life—so it’s really about what works for your child!


Final Thoughts: Does Your Baby Need White Noise?

white noise

White noise can be helpful, but it isn’t essential for all babies. If your baby sleeps well in a quiet environment, there’s no need to introduce it.

But if external noise regularly disrupts your baby’s sleep, a properly used white noise machine can be a useful tool. The key is to use it safely—keeping volume low, distance far, and limiting duration.


Need Expert Sleep Support?

If you’re struggling with your child’s sleep and need expert guidance, Millpond Sleep Clinic is here to help.

Our science-backed sleep solutions have helped thousands of families—let us help yours, too!

📞 Contact us today to book a consultation and start your journey to better sleep.

Written March 2025

Filed Under: Babies sleep, Baby not sleeping, Bedtime Routine, How Can I Get My Baby To Sleep Better, White Noise Tagged With: Best baby sound machines, How loud should white noise be for babies?, Is white noise safe for babies?, White noise safety guidelines, White noise vs. pink noise for baby sleep, will white noise help my newborn sleep

February 22, 2025

A Bedtime Routine for Your School-Aged Child

A Cosy Bedtime Routine for Your School-Aged Child

Bedtime should be a calm, cosy, and predictable time for children, helping them unwind from the day and settle in for a good night’s sleep. But in reality, it can often feel like a battle—whether it’s screens keeping them awake, bedtime worries creeping in, or just struggling to switch off.

If your child is restless at bedtime or wakes up groggy in the morning, a structured, gentle bedtime routine can make all the difference.

Here’s how to set up a relaxing evening routine that works.

bedtime routine

Screens & Bedtime: When to Switch Off?

Why It Matters: While blue light has long been blamed for sleep problems, the latest research suggests it’s not the light itself—it’s how screens keep children engaged, alert, and awake long past their natural bedtime.

What the Research Says:

  • The more time children spend on screens before bed, the later their bedtime shifts and the less sleep they get overall.
  • Scrolling, gaming, and social media keep the brain in a high-alert state, making it harder to wind down.
  • Keeping a phone on at night—especially with notifications active—leads to disrupted sleep and poorer sleep quality.

What Parents Can Do:

  • Set a screen curfew – ideally one hour before bed.
  • Keep phones and tablets out of the bedroom overnight.
  • Swap screens for quiet activities – like reading, colouring, or a chat about the day.

Tip: Netflix, YouTube, and TikTok can be particularly tricky as they encourage endless scrolling. Try using a timer or ‘wind-down’ mode to help your child log off.

screens prevent sleep

Helping an Anxious Child Wind Down

Why It Matters: Some children struggle to switch off because of worries and racing thoughts. If your child gets anxious at bedtime, their brain stays in high-alert mode, making it difficult to relax.

What Helps:

  • Have a worry journal – let them write or draw any worries before bed.
  • Set up a worry time earlier in the evening – so bedtime isn’t spent overthinking.
  • Teach calm breathing techniques – try 3-4-5 breathing (inhale for 3, hold for 4, exhale for 5).
  • Try mindfulness or gentle yoga – even a few minutes can make a big difference.

relaxing to help anxiety sleep issues in children

What & When Should Children Eat Before Bed?

Why It Matters: Eating too close to bedtime can cause restless sleep, while certain foods help promote relaxation.

What to Do:

  • Last big meal – at least 2 hours before bed.
  • Good bedtime snacks – a banana with peanut butter, warm milk, or yoghurt.
  • Avoid sugary foods & caffeine – including chocolate, fizzy drinks, and tea!

how caffeine affects sleep

Exercise & Sleep: Getting the Balance Right

Why It Matters: Regular movement helps burn off excess energy and promotes deeper, more restorative sleep. Engaging in physical activity earlier in the day is ideal, as exercising too close to bedtime can stimulate the body and make it harder to fall asleep. Ideally, it’s best to stop exercising 2 hours before bedtime.

What Helps:

  • Encourage outdoor play or exercise in the afternoon.
  • Avoid high-energy activities 2 hours before bed.
  • Try gentle stretching or relaxation exercises before sleep.

bedtime routine

Making the Bedroom Sleep-Friendly

Why It Matters: A cluttered, bright, or noisy bedroom can make it harder for children to settle. A cosy, calming space tells their brain it’s time to switch off.

Simple Fixes for a Sleep-Friendly Bedroom:

  • Dim the lights an hour before bed – this helps with melatonin production.
  • Keep the bed solely for reading and sleeping – no homework, screens, or gaming in bed!
  • Use warm, soft lighting – swap bright overhead lights for lamps or fairy lights.
  • Check the temperature – around 18°C is ideal for sleep.

The Magic of a Warm Bath Before Bed

Why It Matters: A warm bath 30-60 minutes before bed helps relax muscles and lower stress, making it easier to fall asleep. It also mimics the body’s natural temperature drop before sleep.

How to Make It Extra Relaxing:

  • Add a few drops of lavender oil to the bath.
  • Follow up with a bedtime story.
  • Snuggle up with cosy PJs and a cuddle.

Avoiding Bedtime Battles & Discussions

Why It Matters: Arguments, last-minute homework, or overstimulation can trigger stress hormones and have an alerting effect, making bedtime a struggle.

How to Keep Bedtime Calm & Positive:

  • Finish homework at least 1 hour before bed.
  • Avoid difficult conversations late at night – save them for the morning.
  • Keep the evening low-key – music, stories, or quiet play.

teens sleep

Why a Parent-Led Bedtime Helps

Why It Matters: Studies show that when parents take an active role in bedtime, children go to bed earlier and have more sleep.

How to Lead a Calm Bedtime:

  • Keep bedtime at the same time every night (including weekends!).
  • Spend 10-15 minutes of quiet connection before the start of the bedtime routine – reading, chatting, or a cuddle.
  • Offer gentle reassurance – a consistent routine makes children feel safe and secure.

bedtime routine

The Power of Morning Light

Why It Matters: Morning sunlight helps reset the body clock, making it easier to fall asleep at night.

How to Help:

  • Encourage outdoor time in the morning (even just walking to school).
  • Open curtains as soon as they wake up.
  • Let natural light fill the breakfast area.

bedtime routine

Final Thoughts: A Calm Bedtime = Happier Mornings!

A consistent, soothing bedtime routine can transform your child’s sleep. By keeping screens in check, managing worries, adjusting diet and exercise, and creating a cosy wind-down routine, bedtime can become a calm and comforting part of the day.

Need help with your child’s sleep? We’ve supported hundreds of UK families in creating better sleep habits. Get in touch to find out how we can help!

Written by Mandy Gurney February 2025

Filed Under: Bedtime Routine, Getting sleep on track ready for school, How to help my child sleep well, How to keep sleep on track on holiday, How to sleep well, Mobile phones impact sleep, Teens sleep Tagged With: bedtime routine, better sleep, child sleep, healthy sleep habits, kids sleep, Parenting Advice, relaxing bedtime, screen time and sleep, sleep anxiety, sleep tips

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