If you sleep with white noise or background noise, science has a warning for you

Sleeping through the night has become a real challenge, and many people turn to technology for help. Playing background sounds such as a fan or even rainfall has become increasingly common, especially to soothe newborns.

However, a new study from the University of Pennsylvania published in the journal Sleep has issued a serious warning about this habit.

The real impact on the deepest stage of sleep

A team of researchers from the university’s medical school monitored the sleep of 25 healthy adults in a laboratory under different sound conditions. During the experiments, they alternated between having participants wear earplugs and playing environmental sounds such as airplane noise and “pink noise.”

Pink noise is a constant sound that is softer and more balanced than white noise, similar to the rustling of leaves or rainfall, and it has traditionally been considered better for helping people fall asleep.

The results were revealing and contrary to what many people might expect. Using this type of background sound increased light sleep but drastically reduced REM sleep. REM sleep is the deepest stage of rest and is essential for brain development, memory formation, and emotional regulation.

The risk of getting babies used to it

These findings raise concerns in the field of parenting, where sound machines have become almost a lifeline. Kevin Woods, an auditory neuroscientist, illustrates the issue with a comparison: just as we would not sit a child in front of a television showing a blank, static screen for hours because it contributes nothing to visual development, we should not expose their ears to a similar situation.

Although the authors acknowledge that the research was conducted with a small group and at somewhat higher volumes than people typically use at home, they still urge caution about the widespread habit of running these devices continuously throughout the night.

Earplugs and soundproofing as the best alternative

The science is clear: when it comes to achieving truly restorative sleep, the real key is silence, not a constant sound. When dealing with environmental noise from the street or neighbors, the study showed that classic earplugs are a clearly superior option for protecting our minds.

For babies and young children, experts recommend passive solutions instead of turning on sound machines. Investing in thick blackout curtains, which block light and absorb some outside noise, and improving the room’s sound insulation are safer and healthier alternatives for their development.

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