When to Stop Using a Sound Machine to Help Baby Sleep

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Your guide to weaning your baby off of white noise and helping them avoid a sleep crutch

Co-authored by Andrea Rudominer, MD, MPH and Hannah Madden

Last Updated: January 15, 2023 References

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When should you stop using white noise?

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How to Wean Your Baby off of White Noise

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How to Use White Noise Safely

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Best White Noise Machines for Babies

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White Noise vs. Pink Noise

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Tips

When your baby is fussy or can’t fall asleep, nothing soothes them faster than some subtle white noise. But if you’re concerned about your baby becoming dependent on a white noise machine, you’re not alone—many parents wonder when the best time is to wean their child off of using white noise to fall asleep. Fortunately, after reading this article, you won’t have to be concerned anymore: we’ll tell you exactly when you should stop using white noise for your baby, as well as some helpful tips on using white noise safely.

Things You Should Know

Stop using white noise for your baby when they’re a toddler, or between 2 and 4 years old.
Wean your baby off of white noise slowly by gradually decreasing the volume and the time you spend playing it.
White noise is safe for babies, as long as it doesn’t exceed 50 decibels (or around medium volume).

Section 1 of 5:

When should you stop using white noise?

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Most people stop using white noise when their baby is a toddler. For your baby, this could range anywhere from 2 to 4 years old.^{[1]
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Research source} There are no set rules or regulations on when your baby should stop listening to white noise, and plenty of older kids and adults like listening to white noise, too. However, if you’re worried about your baby becoming dependent on it, slowly wean them off of it when they’re sleeping through the night more often.
- While some parents worry that white noise can become a “sleep crutch,” there’s actually no evidence to suggest that long-term white noise use is a bad thing. The only reason why you’d want to wean your baby off of it is if you’re tired of using the white noise machine and want your baby to fall asleep on their own.

Section 2 of 5:

How to Wean Your Baby off of White Noise

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Gradually lessen the time you use the white noise machine. It’s better to wean your baby off of white noise rather than going cold turkey. Instead of letting the white noise machine play all night, only let it go for a few hours instead. Your baby might wake up the first few times, but after a few tries, they’ll naturally fall back asleep on their own.^{[2]
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- You can also try gradually lowering the volume on the white noise machine so it gets quieter and quieter.

Section 3 of 5:

How to Use White Noise Safely

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Set the volume below 50 decibels. At 50 decibels, your white noise machine is safe for baby to listen to, even when it goes all night. You probably won’t be able to measure 50 decibels precisely, but for most white noise machines, this is about a medium volume level.^{[3]
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- White noise machines are generally safe, but many of them go up to 85 decibels, which is as loud as a hair dryer.^{[4]
  X
  Trustworthy Source
  
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  
  Go to source} Listening to a white noise machine that’s too loud can lead to long-term hearing damage.
- The rule of thumb here is just to never set the white noise machine to the maximum volume, since that will definitely be too loud.
The closer the machine is to your baby, the more likely it is that it’s going to be too loud. Experts recommend a general rule of keeping the white noise machine at least 7 ft (2.1 m) away from your baby, or further if you can.^{[5]
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Only use white noise when your baby is sleeping. Leaving white noise going 24/7 can actually be detrimental for your baby’s development. It’s important for your baby to hear natural background noise, like people talking, kids playing, and cars honking. Drowning out these sounds can be confusing for your baby, so use white noise to calm your baby sparingly.^{[6]
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- Leaving the white noise machine on all night is fine, as long as it’s quite enough and far away from your baby’s crib.

Section 4 of 5:

Best White Noise Machines for Babies

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The classic LectroFan EVO white noise machine has been around for years. Not only will it produce white noise, it also makes heartbeat sounds and other calming noises that are great for babies.^{[7]
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The Yogasleep Dohm produces an actual fan noise, as well as pink noise and brown noise (so it’s good for adults, too). People often compare its soothing tones to the ocean or holding a seashell to your ear.^{[8]
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Section 5 of 5:

White Noise vs. Pink Noise

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White noise is better for babies, while pink noise is good for adults. While there have been multiple studies on white noise for babies, the only studies that have been done on pink noise have been about adults. Pink noise is a little bit lower-pitched than white noise, and it’s been shown to improve adult memory while sleeping.^{[9]
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- You may have also heard of brown noise (sometimes called red noise). Brown noise is similar to the sound of rainfall or a waterfall, and it’s been shown to help people who have ringing in their ears. However, no studies have been done on its effect on sleep.

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Tips

Not sure if white noise is right for your baby? Talk to your pediatrician. They can give you advice on using white noise and when you might want to stop.

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