Tonight’s routine
- Choose a steady, gentle sound (pink or brown noise works well for most babies).
- Place your speaker at least 3 feet from the crib and set volume below 50 decibels.
- Start the sound as part of your pre-sleep routine, before placing baby in the crib.
- Keep the sound running continuously through the sleep period — timers that stop can cause wake-ups.
- Use the same sound consistently for at least 5 days before trying a different one.
Why sound helps babies sleep
- The womb is surprisingly loud — about 80-90 decibels of constant whooshing. Silence can actually feel unfamiliar and unsettling to newborns.
- Steady sounds provide predictability, which helps babies' developing nervous systems feel safe enough to relax into sleep.
- Sound masking also protects baby's sleep from household noise — doors closing, older siblings, pets, and conversations.
Choosing the right sound
- Low, steady sounds (like brown or pink noise) tend to work better than dynamic nature sounds that change in volume.
- Avoid sounds with sudden peaks, musical elements, or voice — these can stimulate rather than soothe.
- Start with a very gentle volume. Babies have sensitive hearing — the sound should be softer than a quiet conversation.
- Test one sound type for 3-5 days before switching to give your baby time to form an association.
Safe sound practices
- Place the speaker at least 3 feet (1 meter) from the crib — never inside it.
- Keep volume below 50 decibels (about the level of a quiet conversation).
- Use a continuous loop that runs through the entire sleep period.
Frequently asked questions
At what age can babies start using sleep sounds?
From birth. Newborns are already accustomed to constant sound from the womb, so gentle background noise feels natural to them.
Will my baby become dependent on sound to sleep?
Sleep associations are normal for babies. As they grow and develop self-soothing skills, you can gradually reduce the volume over weeks.
How loud should the sound be?
Below 50 decibels — roughly the volume of a quiet conversation. You can use a free decibel meter app to check. The sound should blend into the background, not dominate the room.
Is white noise or pink noise better for babies?
Both can work. Pink noise is gentler and often preferred for longer sleep periods. White noise has stronger masking for noisy households. Test both and see what your baby responds to.