How loud should white noise be for sleep?
Just loud enough to cover the sounds that wake you, and no louder. For most bedrooms that's softer than you might think.
A simple rule of thumb
Aim for about the level of a quiet conversation or a soft shower in the next room. You should be able to talk over it easily. If you'd have to raise your voice, it's too loud.
Many sleep guides suggest staying around 50 decibels or below. You don't need a meter: if it sounds pleasant and fades into the background after a few minutes, you're in the right range.
How to find your level
- Start low, lower than you think you need.
- Listen for what usually bothers you, like traffic or a TV next door, and raise the volume only until it stops standing out.
- Stop there. More volume past that point doesn't help you sleep.
Distance matters as much as volume
Put your phone or speaker across the room instead of on your pillow. The sound fills the room more evenly, and you can keep the volume lower for the same masking.
Lower sounds can be quieter
Deep sounds like a fan or brown noise cover low rumbles (traffic, footsteps, a neighbor's bass) at a lower volume than hissy white noise, and they're easier on the ears all night.
