White Noise for Baby and Toddler Sleep: Benefits, Safety Tips, and How to Use It

If you have ever settled a child to sleep only for a barking dog, a slammed door, or noisy neighbours to wake them again, you already understand why white noise is so popular.

Used well, white noise can be a gentle, evidence-informed way to support sleep for babies, toddlers, and exhausted parents too. The key is knowing what it is, why it works, and how to use it safely.

What is white noise?

White noise is a steady sound that contains lots of frequencies at once (often described as a soft “shhhh” sound). What matters most is that it is consistent.

Our brains are designed to notice change. In a quiet room, sudden noises can feel sharp, and even small sounds can cause a partial wake-up. White noise fills in the background so those changes do not stand out as much.

You will also see “pink noise” and “brown noise” mentioned online. They are similar, but weighted differently across frequencies. In real life, the most important factor is simply choosing a sound that feels soothing to your child and keeping it at a safe volume.

Why white noise can help sleep

1) It masks household and environmental noise

White noise helps soften unpredictable sounds, including:

• household noise (siblings, footsteps, washing machine, TV in another room)

• outside noise (traffic, bins, neighbours, sirens)

• travel noise (hotel corridors, unfamiliar creaks, early morning deliveries)

This is often the biggest practical benefit, especially for naps and lighter stages of sleep.

2) It keeps the sleep environment consistent

Many children sleep better when their bedtime cues are predictable. White noise can become part of the routine, alongside dim light, a story, and a cuddle. When the sound stays the same, it can help the sleep environment feel familiar even if you are not at home.

3) It can feel calming and secure

For newborns, constant sound can feel reassuring because silence is new. For older children, it can reduce that “every tiny noise feels huge” feeling, and some families find it helps with bedtime anxiety too.

What the research says about white noise and safety

White noise is widely used, but safe use matters.

A well-known Pediatrics study measured the sound output of infant sleep machines and found that at maximum volume and close range, some devices exceeded 50 dBA (a commonly referenced recommended noise limit for infants in hospital nurseries). The takeaway is not “do not use white noise.” It is “use it thoughtfully.”

AAP guidance: volume and placement

The American Academy of Pediatrics advises that if families use infant sleep machines, it may be safer to:

• place them as far away from the infant as possible

• set the volume as low as possible

• limit the duration of use

Practical safety tips (simple and realistic)

• Go low, not loud. If it feels obviously loud to you, it is too loud for a sleeping child.

• Create distance. Across the room is better than right next to the cot. The Pediatrics study used 200 cm (2 metres) as the “across the room” distance.

How to introduce white noise (without overthinking it)

1. Choose one sound and stick with it for a few nights so your child can build familiarity.

2. Pair it with your bedtime routine (book, cuddle, same order each night).

3. Keep volume and distance consistent, so your child gets the benefit without unnecessary exposure.

A portable option we like: the Zello

At Mind+Moon, we choose tools that feel calm, purposeful, and genuinely useful for family life, not clutter for clutter’s sake.

The Zello is a compact white noise machine and adjustable warm night light in one, designed to support better sleep anywhere. Because it is lightweight and rechargeable, it is especially helpful for travel, naps on the go, or keeping bedtime cues consistent at grandparents’ houses.

• 16 calming sound options (white noise, nature sounds, lullabies)

• Timer options: continuous, 30, 60, or 90 minutes

• Three-level warm night light for night feeds and reassurance

• Up to 20 hours playtime from one charge

• Lightweight and portable (110 g)

If you are looking to build a calmer, more consistent sleep setup, Zello is one simple piece of the puzzle.

 Check out our recommendation here.

FAQs: white noise for baby and toddler sleep

Is white noise safe for babies?

White noise is commonly used, but safe use is important. The AAP advises keeping it as far away as possible, as low as possible, and limiting duration.

How loud should white noise be?

The safest approach is “the lowest effective volume.” Research on infant sleep machines highlights that some devices can be very loud at maximum volume, especially close to the cot, so volume and distance matter.

Where should I place a white noise machine?

Across the room is better than near the cot. The AAP recommends placing it as far away as possible. In the Pediatrics study, 200 cm (2 metres) was used as an “across the room” distance when measuring output.

Will my child become dependent on white noise?

Many children treat it like any other sleep cue (similar to darkness, a sleeping bag, or a bedtime story). If you ever want to reduce it, do it slowly by lowering the volume over time, or using it only at the start of sleep.

Does white noise help toddlers with bedtime anxiety?

It can help some children by masking small noises that can feel “spooky” at night and making the room feel more predictable. It is not a replacement for reassurance, connection, or a supportive bedtime routine, but it can be a useful layer.