White noise is a steady background sound that can make sudden household noises less noticeable. Some families find it useful at bedtime; others prefer a quiet room. It is optional, and a louder sound is not a better sleep aid.
Start with the noise you want to reduce
Listen to the bedroom before adding another sound. A television outside the door, a rattling fan or phone notifications may be easier to deal with directly. A sound machine cannot remove the source of a disturbance.
If you try white noise, notice how your child responds. Turning away, covering their ears or seeming more unsettled are reasons to stop and reassess, rather than trying to make them get used to it.
Keep the volume low and the device away from the bed
The AAP guidance on noise exposure advises placing infant sleep machines as far from a baby’s head as possible and limiting how long they are used. Keep the volume low, leave the device outside the cot and use a timer instead of assuming it needs to run all night.
Having to raise your voice is a warning that an environment is too loud. Being able to speak normally does not, by itself, confirm that a sound level is suitable for a child throughout the night.
What if your child prefers one sound?
A familiar sound can become part of bedtime. A preference alone does not mean something is wrong. If it is difficult to use away from home, or the sound appears to disturb your child, you could try another cue while keeping the rest of the routine familiar.
For an older child, options include a quiet song, a short recording or a story read aloud. Lullabies and audio stories offer different listening experiences; neither is a required next stage after white noise. Keep any audio at a low volume too.
Keep the rest of bedtime simple
For example, switch off notifications, lower the room lighting and read a short book before trying a timed sound. Change one part of the routine so it is easier to notice whether the sound is useful. If you are concerned about hearing or persistent sleep difficulties, ask your child’s health professional for advice.