Sound Machines: Should You Use One for Sleep?
One of the most common questions I get as a sleep consultant is:
“Should I use a sound machine to help my baby sleep?”
The short answer?
Yes, when used thoughtfully, sound machines can be a powerful tool to support deeper, more restful sleep for babies, toddlers, and even adults.
Here’s why:
Background noise mimics the womb.
The world inside the womb is not quiet. It’s filled with constant, muffled sounds. Background noise helps recreate that soothing environment, making it easier for your baby to fall and stay asleep.It masks disruptive noises.
Whether it’s a barking dog, creaky floorboards, or early morning garbage trucks, sound machines can help prevent those everyday sounds from waking your little one.It creates a consistent sleep cue.
Just like a bedtime story or dimmed lights, background noise can become a signal to the brain: It’s time to sleep.
How to Use a Sound Machine Safely and Effectively
Volume: Keep it at or below 65 decibels.
Distance: Place the machine at least 7 feet away from your baby’s sleep space.
Type of Sound: Choose consistent, non-looping brown or mechanical noise like a fan. Avoid ocean waves, lullabies, or nature sounds that fluctuate or pause.
All Night Long: It’s best to leave the sound machine running through the entire nap or night, rather than turning it off once your baby is asleep. Sudden silence can cause wake-ups.
When to Wean Off (if at all)
There’s no strict age when you have to stop using a sound machine. If it’s helping your child sleep well and it’s used safely, there’s no harm in continuing even into the toddler or preschool years.
If your baby is still struggling with sleep, early wakings, short naps, or bedtime battles, a sound machine might help, but it’s rarely the only answer. I’d love to help you get to the root of what’s going on and create a peaceful plan forward.
Need support?
Let’s chat!
Sweet dreams,
Jessica
Pediatric Sleep Consultant
Sleep Sweet Project
