White noise is the sound of all the frequencies that humans can hear and is at the same intensity, such as a fan or crashing waves.
Around the globe, millions of people are downloading white noise apps in the hope of getting better sleep at night. However, research suggests that they don't work and that they even may make things worse.

White noise

One theory is that white noise helps to drown out other bothersome sounds. Another is that listening to the same sound each night may help people to associate it with falling asleep.
Studies show that although there is evidence that people fall asleep sooner, the quality of the evidence was poor. There is also a concern of potential ill-effects of not allowing the auditory system to switch off overnight, although this has not yet been tested.

Theories around white noise

Review finds quality of evidence is poor and noise may lead to more disrupted sleep<picture> <source media="(min-width: 620px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 620px) and (min-resolution: 120dpi)" sizes="620px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=620&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=90f271389248cb098ef6581b03518043 1240w"> <source media="(min-width: 620px)" sizes="620px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=620&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=90f271389248cb098ef6581b03518043 620w"> <source media="(min-width: 1240px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 1240px) and (min-resolution: 120dpi)" sizes="1240px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=620&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=3587d539b705952d671a509af2e4eb11 2480w"> <source media="(min-width: 1240px)" sizes="1240px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=620&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=3587d539b705952d671a509af2e4eb11 1240w"> <source media="(min-width: 605px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 605px) and (min-resolution: 120dpi)" sizes="605px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=605&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=7af19fa547416b6c0a2209ba7b3dfa6b 1210w"> <source media="(min-width: 605px)" sizes="605px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=605&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=7af19fa547416b6c0a2209ba7b3dfa6b 605w"> <source media="(min-width: 1210px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 1210px) and (min-resolution: 120dpi)" sizes="1210px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=605&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=ae835fcfa1b45553982651ed58122158 2420w"> <source media="(min-width: 1210px)" sizes="1210px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=605&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=ae835fcfa1b45553982651ed58122158 1210w"> <source media="(min-width: 445px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 445px) and (min-resolution: 120dpi)" sizes="445px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=445&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=e389b090bf4e1b81d8dae99c98347ac3 890w"> <source media="(min-width: 445px)" sizes="445px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=445&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=e389b090bf4e1b81d8dae99c98347ac3 445w"> <source media="(min-width: 890px) and (-webkit-min-device-pixel-ratio: 1.25), (min-width: 890px) and (min-resolution: 120dpi)" sizes="890px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=445&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=21a60bb0add16ecdbd1cc581157612a5 1780w"> <source media="(min-width: 890px)" sizes="890px" srcset="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=445&amp;quality=45&amp;auto=format&amp;fit=max&amp;dpr=2&amp;s=21a60bb0add16ecdbd1cc581157612a5 890w"><img alt="Woman in bed" src="https://i.guim.co.uk/img/media/051a84a82de4409637818bd6da687fc4d6b52f36/0_158_4752_2851/master/4752.jpg?width=445&amp;quality=85&amp;auto=format&amp;fit=max&amp;s=e389b090bf4e1b81d8dae99c98347ac3" height="407" width="678"></picture><figcaption dir="ltr">One theory is that white noise helps to drown out other bothersome sounds such as street noise. Photograph: Johan Larson/Alamy</figcaption><div><label for="dateToggle">Sun 18 Oct 2020 07.49 EDT</label></div>Last modified on Sun 18 Oct 2020 13.43 EDTWhether it is nature sounds, the whine of a hairdryer or the incessant hum of a ceiling fan, white noise apps have been downloaded by millions of people around the world in the hope of getting a better night’s sleep. However, research suggests there is no good evidence that they work, and may even be making things worse.True white noise is the hissy fizzing sound of all the frequencies that humans can hear being fired off randomly and at the same intensity. In recent years, numerous apps and devices have been developed that use it – or other “relaxing” sounds such as the hum of a fan or crashing waves – to help people fall asleep.They have been hugely successful – the Bedtime Fan app, available on Apple devices, has had more than 3m downloads, while the Android White Noise Generator has more than 1m. One theory is that they help to <a href="https://www.theguardian.com/science/2020/jul/09/noise-control-sound-wave-system-cancels-out-drum-of-traffic" data-link-name="in body link" dir="ltr">drown out other bothersome sounds</a> such as street noise; another is that listening to the same sound each night may trigger a kind of Pavlovian response, where people learn to associate it with falling asleep. But does it actually work?Mathias Basner, a professor of psychiatry at the University of Pennsylvania School of Medicine in Philadelphia, and colleagues systematically reviewed the scientific literature and identified 38 studies that have investigated noise as a sleep aid. Although there was some evidence that continuous noise reduced the amount of time it took individuals to fall asleep, the quality of the evidence was extremely poor, and at least one study suggested the noise may lead to more disrupted sleep.“If these apps or devices could only do good things, I wouldn’t really care. But because there may be negative consequences, I would just be careful,” said Basner, whose research has been published in the journal <a href="https://www.sciencedirect.com/science/article/pii/S1087079220301283" data-link-name="in body link" dir="ltr">Sleep Medicine Reviews</a>. “I wouldn’t broadly recommend them, because there is no evidence that they are actually working.”He is also concerned about the potential ill-effects of not allowing the auditory system to switch off overnight, although this also has not yet been tested. “Whenever we’re exposed to sounds and noise, the inner ear is translating that into nerve signals that are then interpreted by the brain,” he said. “It is an active process, which generates metabolites, some of which have been shown to be harmful to the inner ear. You probably want to have a period where the auditory system can wind down, regenerate and prepare for the next wake period.”Colin Espie, a professor of sleep medicine at the University of Oxford, agrees the research quality of studies on continuous noise and sleep is poor. “Even the idea is a very limited one conceptually,” he said. “The main concern to overcome in poor sleep is the busy or racing mind. People can’t switch off mentally. White noise is just like any other monotonous stimulation, which has been tried many times in many ways over decades, and the evidence [for it working] is poor.”Prof Christian Cajochen, who heads the Centre for Chronobiology at the University of Basel in Switzerland, said: “I think the better [forms of] continuous white noise mask highly intermittent background noise, which is why it is recommended for nightshift workers who often need to sleep during the day in a ‘noisy’ environment. There I can see a benefit, but not when sleeping in a relatively quiet environment. Any acoustic stimulus being continuous or not has the potential to interrupt the sleep process.”He added: “I would rather recommend mindfulness apps like Sleepio, since they are based on good evidence coming from research in sleep medicine, particularly <a href="https://www.theguardian.com/lifeandstyle/2020/jul/30/uk-study-finds-digital-treatment-for-insomnia-more-effective-than-face-to-face-therapy" data-link-name="in body link" dir="ltr">cognitive behavioural therapy for insomnia</a>.”<h2>America faces an epic choice ...</h2>... in the coming weeks, and the results will define the country for a generation. These are perilous times. Over the last four years, much of what the Guardian holds dear has been threatened – democracy, civility, truth. The country is at a crossroads. The Supreme Court hangs in the balance – and with it, the future of abortion and voting rights, healthcare, climate policy and much more. Science is in a battle with conjecture and instinct to determine policy in the middle of a pandemic. At the same time, the US is reckoning with centuries of racial injustice – as the White House stokes division along racial lines. At a time like this, an independent news organization that fights for truth and holds power to account is not just optional. It is essential. Like many news organizations, the Guardian has been significantly impacted by the pandemic. We rely to an ever greater extent on our readers, both for the moral force to continue doing journalism at a time like this and for the financial strength to facilitate that reporting.We believe every one of us deserves equal access to fact-based news and analysis. We’ve decided to keep Guardian journalism free for all readers, regardless of where they live or what they can afford to pay. This is made possible thanks to the support we receive from readers across America in all 50 states.As our business model comes under even greater pressure, we’d love your help so that we can carry on our essential work. If you can, support the Guardian from as little as $1 – and it only takes a minute. Thank you.

Review finds quality of evidence is poor and noise may lead to more disrupted sleep

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Review finds quality of evidence is poor and noise may lead to more disrupted sleep

Last modified on Sun 18 Oct 2020 13.43 EDT

Whether it is nature sounds, the whine of a hairdryer or the incessant hum of a ceiling fan, white noise apps have been downloaded by millions of people around the world in the hope of getting a better night’s sleep. However, research suggests there is no good evidence that they work, and may even be making things worse.

True white noise is the hissy fizzing sound of all the frequencies that humans can hear being fired off randomly and at the same intensity. In recent years, numerous apps and devices have been developed that use it – or other “relaxing” sounds such as the hum of a fan or crashing waves – to help people fall asleep.

They have been hugely successful – the Bedtime Fan app, available on Apple devices, has had more than 3m downloads, while the Android White Noise Generator has more than 1m. One theory is that they help to <a href="https://www.theguardian.com/science/2020/jul/09/noise-control-sound-wave-system-cancels-out-drum-of-traffic">drown out other bothersome sounds </a>such as street noise; another is that listening to the same sound each night may trigger a kind of Pavlovian response, where people learn to associate it with falling asleep. But does it actually work?

Mathias Basner, a professor of psychiatry at the University of Pennsylvania School of Medicine in Philadelphia, and colleagues systematically reviewed the scientific literature and identified 38 studies that have investigated noise as a sleep aid. Although there was some evidence that continuous noise reduced the amount of time it took individuals to fall asleep, the quality of the evidence was extremely poor, and at least one study suggested the noise may lead to more disrupted sleep.

“If these apps or devices could only do good things, I wouldn’t really care. But because there may be negative consequences, I would just be careful,” said Basner, whose research has been published in the journal <a href="https://www.sciencedirect.com/science/article/pii/S1087079220301283">Sleep Medicine Reviews </a>. “I wouldn’t broadly recommend them, because there is no evidence that they are actually working.”

He is also concerned about the potential ill-effects of not allowing the auditory system to switch off overnight, although this also has not yet been tested. “Whenever we’re exposed to sounds and noise, the inner ear is translating that into nerve signals that are then interpreted by the brain,” he said. “It is an active process, which generates metabolites, some of which have been shown to be harmful to the inner ear. You probably want to have a period where the auditory system can wind down, regenerate and prepare for the next wake period.”

Colin Espie, a professor of sleep medicine at the University of Oxford, agrees the research quality of studies on continuous noise and sleep is poor. “Even the idea is a very limited one conceptually,” he said. “The main concern to overcome in poor sleep is the busy or racing mind. People can’t switch off mentally. White noise is just like any other monotonous stimulation, which has been tried many times in many ways over decades, and the evidence [for it working] is poor.”

Prof Christian Cajochen, who heads the Centre for Chronobiology at the University of Basel in Switzerland, said: “I think the better [forms of] continuous white noise mask highly intermittent background noise, which is why it is recommended for nightshift workers who often need to sleep during the day in a ‘noisy’ environment. There I can see a benefit, but not when sleeping in a relatively quiet environment. Any acoustic stimulus being continuous or not has the potential to interrupt the sleep process.”

He added: “I would rather recommend mindfulness apps like Sleepio, since they are based on good evidence coming from research in sleep medicine, particularly <a href="https://www.theguardian.com/lifeandstyle/2020/jul/30/uk-study-finds-digital-treatment-for-insomnia-more-effective-than-face-to-face-therapy">cognitive behavioural therapy for insomnia </a>.”

... in the coming weeks, and the results will define the country for a generation. These are perilous times. Over the last four years, much of what the Guardian holds dear has been threatened – democracy, civility, truth.

The country is at a crossroads. The Supreme Court hangs in the balance – and with it, the future of abortion and voting rights, healthcare, climate policy and much more. Science is in a battle with conjecture and instinct to determine policy in the middle of a pandemic. At the same time, the US is reckoning with centuries of racial injustice – as the White House stokes division along racial lines. At a time like this, an independent news organization that fights for truth and holds power to account is not just optional. It is essential.

Like many news organizations, the Guardian has been significantly impacted by the pandemic. We rely to an ever greater extent on our readers, both for the moral force to continue doing journalism at a time like this and for the financial strength to facilitate that reporting.

We believe every one of us deserves equal access to fact-based news and analysis. We’ve decided to keep Guardian journalism free for all readers, regardless of where they live or what they can afford to pay. This is made possible thanks to the support we receive from readers across America in all 50 states.

As our business model comes under even greater pressure, we’d love your help so that we can carry on our essential work. If you can, support the Guardian from as little as $1 – and it only takes a minute. Thank you.

White noise as sleep aid may do more harm than good, say scientists

White noise

Theories around white noise

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