White noise for baby sleep

🌀 WHITE NOISE 101

(aka: the baby sleep sidekick we love… when used safely)

White noise can be super helpful for calming babies and improving sleep—but like with all things baby, there’s a safe way to use it. Let’s break it down. 👇

🎧 White Noise Machine Guidelines:

✅ Distance matters:

Place the machine at least 7 feet (2 meters) away from your baby’s sleep space.

💡 Why? Sound levels decrease with distance, which helps protect those delicate little ears.

✅ Volume check:

Keep it below 50-60 decibels (about the sound of a quiet shower or the volume of normal talking).

🧪 Studies found that some machines can go over 85 dB—yikes! That’s as loud as a blender.

✅ Avoid “looping” sounds:

Choose consistent, steady sounds like rainfall, fan noise, or ocean waves. Avoid sounds that start and stop suddenly (they can actually disrupt sleep!).

✅ Don’t use it all day:

White noise is best for sleep times only—not all-day background noise.

🧠 Babies need to hear language and everyday sounds during wake windows to support speech and brain development.

✅ Use sparingly as they grow:

As baby gets older and more aware of their environment, consider using white noise only as needed (e.g., for naps, travel, or during regressions). It’s a tool, not a forever must.

💬 Real Talk:

White noise isn’t magic—but it can help mask sudden noises (hello, barking dog 🐶) and cue baby’s brain that it’s time to wind down.

As with all things in parenting, use it when it serves you, and feel free to phase it out when it doesn’t.

✨ You’re not doing it wrong if you use it. You’re not doing it wrong if you don’t.