If you have started falling asleep to brown noise or white noise every night, it is natural to wonder whether that is doing your ears any harm. The short answer: for most adults, nightly noise at a sensible volume is considered safe. The details are worth knowing, especially if there is a baby in the house.
Volume matters far more than color
No color of noise is inherently risky — the thing to watch is loudness over time. Prolonged exposure to loud sound can affect hearing, and "all night, every night" counts as prolonged.
A good rule of thumb:
- Keep bedtime noise around 50 decibels or lower — roughly the level of a quiet shower or light rainfall.
- Loud enough to blur the sounds around you is loud enough. If you have to raise your voice to talk over it, turn it down.
- Give your ears quiet breaks during the day.
Use a timer if you can
You do not always need sound playing all night. A sleep timer that fades out after you fall asleep gives you the benefit at the moment you need it — while drifting off — and then lets the room fall quiet.
Leave it on all night only if you tend to wake to later noises, such as early traffic or a snoring partner, and even then keep the volume low.
Babies need extra care
Infant hearing is more delicate, and this is the one case where the rules are stricter.
- Keep any sound machine below about 50 decibels.
- Place it at least 2 metres (7 feet) from the crib — never inside or on it.
- Turn it off or use a timer once your baby is asleep.
For the full picture, see our guide to noise for babies.
When to check with a professional
Noise masking is a comfort tool, not a medical treatment. Talk to a doctor or audiologist if you have:
- Ear pain, discharge, or a feeling of fullness.
- Tinnitus that is new, sudden, one-sided, or getting worse.
- Any noticeable change in your hearing.
The bottom line
Sleeping with noise every night is fine for most people as long as you keep it quiet — think 50 decibels, not maximum volume — and take extra care with babies. Set a comfortable level, consider a timer, and rest easy.