Baby Sleep White Noise for Baby Sleep Checklist

Your checklist for tonight

Check each item as you complete it. Progress resets on page reload.

Why white noise is popular for babies

• White noise covers all frequencies equally, making it effective at masking a wide range of household sounds.
• Its hissing quality can resemble sounds heard in the womb, providing comfort to newborns.
• It's the most studied noise type for infant sleep, giving parents a sense of confidence in the recommendation.

White noise vs. gentler alternatives

• White noise can feel harsh over long periods — some babies sleep better with pink or brown noise, which are softer.
• If your baby seems unsettled with white noise, try switching to pink noise for a few nights.
• The best sound is the one your baby responds to with calmer settling and longer sleep stretches.
• You can test by trying each type for 3-5 consecutive days and noting settling time and sleep duration.

Safety guidelines

• Always keep the sound source at least 3 feet (1 meter) from baby's crib.
• Volume should stay below 50 decibels — use a free phone app to measure.
• Never place a speaker or device inside the crib.
• Use a continuous loop rather than a timer to avoid silence-triggered wake-ups.

Steps to follow

1. Place your sound source at least 3 feet from the crib and measure volume with a phone app (keep below 50 dB).
2. Start the sound as part of a consistent pre-sleep routine (feeding, dimming lights, sound on, crib).
3. If white noise seems to agitate your baby, try pink or brown noise as a gentler alternative.
4. Keep the sound running through the entire sleep period for consistency.
5. Observe your baby's response over 3-5 days before deciding if the sound type works well.

Frequently asked questions