White noise is a type of sound that contains all frequencies at equal levels. It is often used to mask other sounds that may disturb sleep, such as traffic noise or a snoring partner.

White noise can help with sleep by providing a constant, soothing sound that can block out other noises that may disturb sleep. It can also help to relax the mind and promote a sense of calm, which can be especially helpful for those who struggle with anxiety or racing thoughts at night.

Some common types of white noise include static, rainfall, ocean waves, and fan sounds. There are also white noise machines that offer a variety of different sounds to choose from, as well as apps and websites that offer white noise recordings.

White noise should be played at a volume that is comfortable and soothing, but not so loud that it becomes a distraction or causes hearing damage. A good rule of thumb is to keep the volume at or below 50 decibels, which is roughly the level of a quiet conversation.

While white noise is generally considered safe, it can be harmful if played too loudly or for extended periods of time. Exposure to loud noise can cause hearing damage, and prolonged exposure to white noise may also lead to tinnitus (ringing in the ears) or other hearing problems. It is important to use white noise at a safe volume and for a reasonable amount of time each night.

Some additional tips for using white noise for better sleep include using a consistent sound each night, placing the white noise machine or speaker at a comfortable distance from the bed, and using a timer to automatically turn off the white noise after a set amount of time. It is also important to create a comfortable sleep environment by keeping the room cool, dark, and quiet.