Do sound machines help?
What systematic reviews found, where the evidence is weak and how to test a machine fairly.
Read the research guide →Sound guide
Make sound more predictable, not necessarily silent.
For some people, the difficult part is not sound itself but sudden changes: a neighbour arriving home, traffic, a partner moving around or an appliance turning on.
Research at a glance
What we know about sound and sleep.
Steady sound can be a useful comfort tool for some rooms, but systematic reviews do not support treating white noise as a proven answer to every sleep problem.
White vs. pink noise
Understand the labels, research limits and how to choose by comfort rather than hype.
Compare sound types →How loud should it be?
Set a sensible volume, position the device well and avoid making sound another disruption.
Read the volume guide →Choose the approach
Three ways to soften interruptions.
Earplugs
A simple option for a specific noise problem. Fit and comfort matter more than the highest number on the package.
Compare earplugs →Steady sound
A sound machine, fan or audio track can make changing noise less noticeable. Use a timer and a level that feels comfortable.
Small room changes
Move the bed, close a gap around a window, or place soft furnishings where they make the room feel less exposed.
Before you buy a sound machine
Prioritise practical controls.
- A timer and simple volume control.
- Sound you can tolerate for more than one night.
- Power and travel needs that match your life.
- A position away from your head and essential alarms.
Keep volume sensible.
Sound support should make the room feel less demanding, not fill it with loud audio. If sleep is regularly disrupted by a health concern, individual professional advice may be more useful.
Sources and further reading
Read the evidence in context.
Continuous noise and sleep
A systematic review found mixed outcomes and very low-quality evidence for continuous noise as a sleep aid.
Read the systematic review →Environmental noise
WHO guidance explains why night-time environmental noise is a public-health concern, particularly from transport sources.
Read the WHO guidance →