whitenoise.audioWhite noise for sleep
White noise is a steady, even hiss that many people play at bedtime to cover traffic, snoring, creaking floors and other night-time sounds. It never changes, so the brain soon tunes it out, and sudden noises stand out less against it. Press play below for free white noise in your browser, or loop one of Chill Machine's full-length white noise tracks.
Listen to the full track
White Noise
How does white noise help you sleep?
It works by masking. Part of what makes a slammed door or a passing car so disturbing at night is the contrast with a quiet room. A steady background sound raises the overall level a little, so the jump from quiet to noisy is smaller and easier to sleep through. White noise does not block sound the way earplugs do. It simply makes changes in the room less noticeable, and many people find that is enough to help them drift off.
How loud should white noise be for sleep?
Quieter than most people expect. Set it so you could still hold a normal conversation over it, and put the speaker a little way from the bed rather than right by your head. Long listening at high volume can damage hearing, especially through earbuds, so avoid sleeping in earphones turned up loud. If you notice ringing or muffled hearing in the morning, turn it down. Our safe listening guidance has more detail.
Should you play white noise all night?
That is a personal choice. Some people use a 30 to 60 minute timer to help them fall asleep and let the room go quiet afterwards. Others keep it running to cover sounds later in the night, such as early-morning traffic, birds or a partner's alarm. If you play it all night, keep it especially quiet. The player on this page has timers from 15 minutes to 8 hours and fades out gently when it ends.
Is white noise too harsh?
White noise has equal energy at every frequency, so it sounds bright and airy, a bit like an untuned radio. That brightness makes it good at covering voices and higher-pitched sounds, but some people find it hissy. If that is you, try the softer pink noise for sleep or the deep rumble of brown noise for sleep. Our brown vs pink vs white noise guide compares all three.
Tips for a better night
- Loop it seamlessly. In Spotify, turn on Repeat and set a few seconds of Crossfade (Settings, then Playback) so the join disappears.
- Use the same sound every night. A familiar sound paired with dim lights becomes part of your wind-down routine.
- Take it with you. Download a track in your music app before travelling so it works offline in hotels or on trains.
- Sharing a room? Keep the volume low, or try soft sleep headphones at a low level.
More white noise from Chill Machine
Our White Noise collection includes tracks such as Womb White Noise and Noise Canceling Tone. Alexa White Noise is a single long white noise track. For white-type sounds with more character, try fan noise or airplane cabin noise, or browse every release at Chill Machine.
Alexa White Noise
White noise sleep playlist
Background sound is a comfort tool, not a treatment for any sleep condition. If poor sleep is affecting your life, talk to your GP.