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Twenty-five years of my life have been dedicated to finding the perfect white noise machine. Well, not completely dedicated…but a significant amount of time has been put into this pursuit!
I grew up in a rural area of Pennsylvania, in a hollow with only 3 neighbors visible from my house. The peaceful silence could be relaxing in the daytime, but at night, it was unsettling and invited night time noises, even fairly quiet ones, to disturb a light sleeper such as myself.
One hot summer night, my teenage self discovered the soothing consistency of a box fan, and I never looked back!
I didn’t know at the time that I was using white noise to improve my sleep. I spent many years tinkering with fans to rid them of any sort of rattle or noise pattern, until I discovered there were machines made for this very purpose!
Before we get into the machines, let’s talk a little more about white noise.
What is white noise?
The National Sleep Foundation describes white noise as a “constant ambient sound” that basically lessens the difference between background noise and sudden loud noises.1 (For the interested reader, Wikipedia gives a more technical description.)
Does everyone need white noise to sleep?
No. Only people who have difficulty sleeping due to environmental sounds may benefit from the assistance of white noise. In fact, becoming accustomed to sleeping in the presence of white noise when it is not needed may create difficulty sleeping without it!2
Our two older children have always been heavy sleepers and have been able to sleep through loud noises, even fire alarms. Our two younger children are very light sleepers like myself and seem to sleep better with white noise. My husband appears to be able to sleep anytime, anywhere, regardless of noise, light, temperature, etc. I am envious of his sleep abilities.
Research generally supports the use of white noise to minimize sleep disturbances due to environmental sound fluctuations. Studies have demonstrated that infants fall asleep faster3 and hospitalized patients sleep better in the presence of white noise.4
I can personally attest to the benefits of white noise in our household. Our 3-year-old son can sleep through construction across the street. Our 16-month-old daughter can sleep through the lawnmower outside her window. And I can sleep through both of them playing and banging around on concrete floors!
So, if you or your child are easily woken by everyday household noises, read on! (And if you are wondering why I care so much about sleep, read this post about the importance of sleep!) If everyone is sleeping well, I’m guessing you wouldn’t have read this post anyway…
Types of White Noise “Machines”
Let’s discuss the many different ways one can generate constant ambient noise. (Note: There may be others, but these are the types that I have tried.)
Fans/Air Conditioners
Fans and air conditioners are sort of a natural way to stumble into white noise. Much like when I was a teenager, you might use a fan to cool yourself or your child during sleep, only to find that you enjoy the soothing sounds as well! I used fans for many, many years.
Pros:
- Affordable
- Easy
- Cools too!
Cons:
- Cools….if you live somewhere cold!
- Bulky
- Can produce sound fluctuations that may bother some sleepers (like me…)
My Experience:
Fans are a great starting point if you are considering white noise – you likely already have one in your home. They are also great if you like a little breeze while sleeping. They vary considerably in volume, so if you are looking to buy one, go to a store where you can try them out. Stick fans tend to be gentle and quiet, and box fans tend to be fairly loud. Fans are good for less picky sleepers, like kids. They worked for me initially, but I quickly had difficulty sleeping due to recurring clicks, rattles, and other small patterns in the sound.
Apps
Although apps are likely the newest contender in the white noise arena, I discuss them next because, like fans, they are also very easy to get your hands on. I have not had luck finding an app that worked well for me, but there are many out there and I haven’t tested them all!
Pros:
- Affordable (sometimes free!)
- Easy
- Portable
Cons:
- Requires an electronic device capable of running apps
- Operation of app may involve exposure to light from screens (not great for sleep)
- May contain (especially free ones) underlying sound patterns and gaps in white noise
My Experience:
Limited. I tried two free apps and the Alexa white noise function and then gave up as they all had a pattern or gap in the noise. The gaps in sound were disturbing enough to wake our younger children. Discouraged, I didn’t spend any additional effort looking for an app. I also wanted to avoid using my phone as my primary source of white noise due to risk of exposure to the screen in the middle of the night. If your budget is low or you find yourself in a bind, I did find this app helpful (in conjunction with ear plugs) during a hospital stay – give it a try!
Fan-Based Noise Machines
These machines are made specifically to produce white noise via a small fan inside, so you get that great natural sound without pesky air movement or the bulk of a full-sized fan.
Pros:
- Natural air sound
- Smaller than a fan
- No breeze
Cons:
- Usually more expensive
- Not very portable (in my experience)
- Few options for sound type and volume
My Experience:
I used the Marpac Dohm Classic for many years, back when it only had one volume setting. I loved it. It was the best white noise I had ever experienced! The tiny fan inside generated the most perfect white noise…until mine unfortunately developed a slight rattle. (Daily functioning tended to gradually lead to a rattle, and travel could very quickly cause one!) I often opened it up to fix it when these little imperfections arose, but I was not able to repair the most recent rattle. I ordered a new one but was very disappointed to find that the inner workings were no longer the same. It quickly developed a very disturbing irreparable rattle. So, the Marpac Dohm Classic is great…if you get one that sounds good to begin with and never, ever move it.
Electronic Noise Machines
Electronic noise machines are just that! They often have a variety of sounds available, such as nature sounds and different kinds of white-noise-type sounds.
Pros:
- Variety of sounds and volumes
- Portable
Cons:
- Can be expensive
- May vary in quality of noise
My Experience:
Twenty-ish years ago, I had a HoMedics noise machine, which had an array of delightful nature sounds but the white noise setting was pattern-y. That left a sour taste in my mouth for electronic noise machines for the next two decades! I’m a very picky sleeper.
After my beloved Marpac Dohm bit the dust, I decided I needed something a little more sturdy that could withstand travel and toddler beatings. After much research I settled on the Lectrofan High Fidelity classic noise machine – a good compromise between quality and price. I love it! There are multiple white noise sounds, an array of fan sounds, and a range of volume settings. I have been using it for about 10 months with no issues, despite the toddler. (She has, however, managed to cause a slight crackling sound in our son’s Lectrofan after thrashing it around).
Final Thoughts
To sum up, if it isn’t broken, don’t fix it…meaning, if there isn’t a sleep problem, there’s no need for white noise!
If you or your child are not sleeping well due to environmental noise (or the creepy lack thereof), research suggests that white noise may be a solution to try!
As far as white noise device options, you get what you pay for. Fans and apps are definitely great choices for families on a budget with sleepers who are not very picky, like kids. More particular sleepers may want to spend a little more on a white noise machine (make sure its returnable just in case you detect a pattern!).
In case you couldn’t already tell, my pick for the ultimate white noise machine is the Lectrofan High Fidelity classic. The quality of sound and range of volume are sure to satisfy the needs of most sleepers without breaking the bank.
Regardless of which option you try, I hope this brief guide made your quest a little easier!
Is white noise alone not working or is environmental noise not a problem for your kids? Click here to get help with sleep for infants and kids!
References
1. National Sleep Foundation. (n.d). What is White Noise? Retrieved from https://www.sleepfoundation.org/bedroom-environment/hear/what-white-noise
2. Heid, M. (2019, June). Why Not Everyone Should Sleep with a White Noise Machine. Time. Retrieved from https://time.com/5600225/do-white-noise-machines-work/
3. Spencer, J.A., Moran, D.J., Lee, A., & Talbert, D. (1990). White noise and sleep induction. Archives of Disease in Childhood, 65(1), 135-137.
4. Afshar, P.F., Bahramnezhad, F., Asgari, P., & Shiri, M. (2016). Effect of white noise on sleep in patients admitted to a coronary care. Journal of Caring Sciences, 5(2), 103-109; Lee, K.A., & Gay, C.L. (2017). Improving sleep for hospitalized antepartum patients: A non-randomized controlled pilot study. Journal of Clinical Sleep Medicine, 13(2), 1445-1453.