7 Benefits Of Using White Noise

Listening to white noise is becoming increasingly popular as it offers a simple way to promote relaxation, improve your focus and get a good night’s sleep.

You’ve probably heard a bit about white noise but you might not know what it actually is and what the benefits of using it are.

This article takes a look at some of the key benefits of using white noise:

1. Promotes Relaxation 

Listening to white noise creates a calming, consistent sound environment that is pleasant to listen to.

It also blocks out sudden changes in noise that would ordinarily cause stress or disturb you.

lady using white noise to relax in a busy place

Listening to white noise is soothing and helps us quieten our minds and our busy environments. 

Listening to white noise can also be a great meditation aid as it will help relax your mind and help you find a calm state.

It can be particularly helpful if you are new to meditation activities as you may find your mind wanders with every sound you hear.

White noise can help stop these sounds from bothering you.

2. Enhances Focus 

Noise in the work environment is an issue for many people.

When you are trying to study or work it is easy to be distracted by other people’s chit chat or noises such as loud nearby traffic.

This can impact concentration and productivity and can be incredibly frustrating.

white noise can help you study

Listening to white noise through headphones has been shown to improve concentration levels. 

It can help block out the noise of your office so you can enjoy a peaceful, private environment that is perfect for focusing on your work.

White noise helps blanket sounds and has been shown to improve concentration levels. 

3. Helps Babies Sleep & Relax 

White noise is commonly used by parents to help calm their baby when they are crying or trying to fall asleep.

Playing white noise for a baby helps to create a familiar and comfortable environment.


In fact, white noise is thought to be similar to the sound a baby would hear when in the womb. 

This has a calming effect which helps the baby relax and fall asleep. 

4. Encourages Rest And Recovery

Rest is essential for good health.

There have been studies that have shown white noise has helped patients sleep.

This study shows how listening to white noise was able to help improve sleep for people in coronary care.

5. Helps People Fall Asleep Quicker

If you have trouble falling asleep, try playing white noise. It can make your bedroom quiet and help you “switch off” so you can fall asleep easier.   

white noise helps you sleep

This is happens because the sound gives your mind something to focus on so you don’t feel alert like you are listening out for sounds in the silence, so you mind can switch off and fall to sleep far more quickly. 

6. Improves Sleep Quality

Improving sleep is one of the most popular reasons people use white noise.

Many of us struggle to wind down after a busy day and often experience broken sleep or simply don’t get enough sleep.

Not getting enough sleep can have a negative impact on your mood, health and your ability to concentrate. 

white noise benefits

With white noise you won’t just fall asleep quicker, the white noise will help you sleep better too.

You will be less likely to be woken by noises such as traffic or nearby neighbors.

Fewer interruptions mean a night of better sleep and feeling more refreshed in the morning. 

7. Reduces Noise Pollution

This modern world means we are often exposed to very noisy environments, listening to white noise is a simple way to reduce the noise pollution you are experiencing. 

white noise fades out background noises

For example, listening to white noise when you are traveling can help reduce stress by allowing you to feel like you are cocooned in a tranquil environment instead of on a noisy, bus, train or plane.

Health-Related Benefits Of White Noise:

1. For People With ADHD 

People with Attention Deficient Hyperactive Disorder (ADHD) can find it hard to concentrate and external sounds can be a considerable distraction.

White noise can help block out these sounds to create an environment that is free from distractions.

This study showed that white noise exposure led to significant improvements in span board and word recall tasks for both medicated and non-medicated ADHD children. 

2. For People With Tinnitus  

Tinnitus is a condition where people hear noise in their ears such as ringing or buzzing that is not caused by an external source.

It is often most noticeable in quiet surroundings, particularly during the night.

White noise can help mask the noise from Tinnitus making it easier to sleep and relax. 

How To Listen To White Noise:

1. White Noise Machines 

White noise machines are inexpensive and widely available.

There are a couple of different types of white noise machines; some will generate their own white noise while others will play a white noise track on a loop. 

2. Virtual White Noise 

If you don’t want to buy a specific white noise machine there are options that double up as bluetooth speakers so you can use it to play music too.

There are also white noise sound apps that let you listen to white noise through your smartphone or device.

benefits of white noise

These are often free and offer a great way of listening to white noise for the first time.

What About Pink Noise? 

Pink noise also covers all sound frequencies but the intensity decreases as the frequency increases (read about the differences between white noise, pink noise and brown noise here).

This results in a smoother, more soothing sound. Some people prefer how pink noise sounds as it has more intense low-frequency tones. 

Listening to pink noise offers similar benefits to white noise.

Some studies suggest pink noise can help slow down brain wave activity which helps encourage sleep, extend sleep duration and improve sleep quality. 

There are also other colours of noise you can listen to, different colours offer different levels of frequency intensity.

The best option for you will depend on personal preference.

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